Heart-healthy food choices for Thanksgiving, from the experts

Thanksgiving is a time for families to come together and enjoy a delicious meal, but for those living with heart conditions, it’s important to be mindful of what goes on the plate. With nearly half of U.S. adults dealing with some form of cardiovascular disease, diet plays a crucial role in managing the risk of heart attack and stroke.

Dr. Philip Nimoityn, a clinical assistant professor of medicine, warns that the indulgence of food and alcohol during Thanksgiving can pose a risk to individuals with heart disease. Dr. Sam Setareh, a cardiologist, often sees patients experiencing heart-related issues after the holiday due to overindulgence.

To avoid exacerbating heart conditions, it’s important to steer clear of certain foods. Salty, high-sodium foods like canned gravies, processed meats, and salty snacks can lead to fluid retention and elevated blood pressure. Trans fats and saturated fats found in buttery mashed potatoes, cream-based casseroles, gravy, and store-bought baked goods can raise bad cholesterol levels.

When it comes to meats, it’s best to opt for leaner choices like white turkey meat instead of fatty dark meat or sodium-heavy ham. Store-bought cranberry sauce and sugary desserts should also be avoided. Dr. Alan Rozanski warns against traditional pies and sugary drinks that can spike blood sugar levels and contribute to weight gain.

For a heart-healthy Thanksgiving meal, focus on lean proteins like turkey without the skin, fiber-rich vegetables, whole-grain stuffing, and heart-healthy fats like walnuts, almonds, and olive oil. Fresh fruit salads or baked apples with cinnamon can be a healthier alternative to traditional pies.

To enjoy Thanksgiving favorites with a heart-healthy twist, consider using whole grains, fresh vegetables, and low-sodium broth for stuffing, roast non-starchy vegetables with olive oil and herbs, and opt for whole-grain rolls over refined ones. Swap traditional mashed potatoes for mashed cauliflower and enjoy pie in moderation or try healthier treats like fresh fruit, dark chocolate, or air-popped popcorn.

In addition to watching what you eat, it’s important to eat mindfully, start with small portions, take a post-meal walk to aid digestion, adhere to medications, and make nutrition a habit throughout the year.

By following these tips, individuals with heart conditions can enjoy a delicious Thanksgiving meal while prioritizing their heart health. Remember to consult with your healthcare provider for personalized dietary guidance and make sure to take all prescribed medications as usual.