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When you have a heart issue, such as hypertension or heart disease, the holidays can be a bit challenging. Dishes high in cholesterol, sugar, salt, and saturated fats abound that tax your heart and arteries without being mindful about your intake. Below are tips for enjoying a heart-healthy holiday season. 

3 Heart Health-Minded Tips for the Holidays

1. Find Low Sugar, Low Sodium Alternatives to Favorite Foods

Foods high in sodium, such as processed ham and salted crackers on holiday cheese plates, raise your blood pressure because the excess salt does not get processed by your kidneys. Instead, it stays in your blood, causing increased volume and water retention, making the heart work overtime to pump blood through your arteries.

Sugar is also detrimental to heart health because the body metabolizes it as fat, increasing the risk of fatty liver disease and subsequently heart disease. There are many low-sodium and -sugar foods to enjoy during the holidays for better heart health, including unsalted crackers and fruit-based treats featuring natural sugar (fructose). 

2. Start or Continue Exercising

heart disease

Walking, swimming, and cycling are among the many cardio workouts that keep your heart and arteries healthy. Cardiovascular exercises help your arteries dilate to lower blood pressure, reduce stress hormones that harm the heart, and boost good cholesterol levels. 

If you want to start an exercise program, talk to your physician first to determine what workouts are ideal for your current health and fitness level. Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week to see the most benefits. 

3. Load Up on Veggies

Vegetables provide high-fiber, low-calorie, nutrient-dense options for holiday meals to keep you satiated and help you avoid multiple trips to the dessert table at festive gatherings. You can mix in other healthy fare, such as whole grain dishes, and leave a small portion of your plate for favorite holiday foods. 

Doing so allows you to indulge without risking heart-related repercussions or feeling deprived. Consume as many raw veggies as possible since they typically aren’t prepared with salt, though cooked versions in low-sodium bases or broths are also acceptable.

 

Take extra good care of your heart this holiday with services from Premier Cardiology Consultants, the center treating heart disease, hypertension, heart attacks, and other heart problems for over 25 years. Based in Cowarts, AL and serving Dothan, Andalusia, Ozark, and Enterprise, you can expect compassionate services from a board-certified cardiologist. Call (334) 699-6396 today to make an appointment or learn more about treatments for heart disease and other health issues online.

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