Simple Steps to Have a Heart-Healthy Holiday Season

From Halloween candy to New Year's toasts, even the most disciplined eaters put their health on hold to indulge in the season's goodies. Although your diet may take a break during this time, your cholesterol and blood pressure will increase due to those hard-to-resist holiday treats.

According to the American Heart Association, cardiac deaths peak between Thanksgiving and New Year’s Day. These problems are caused by increased consumption of food, alcohol and salt, changes in the weather and increased stress.

It is critical to set realistic expectations for your diet and your lifestyle during the holiday season. Here are some tips to manage your stress and help you stay healthy during the holidays.

Be realistic about your diet. Don't count on completely cutting sweets out of your diet. Instead, opt for cutting back on fat and calories by substituting some of the ingredients in those traditional family recipes, with the many low-fat, reduced-calorie substitutes on the market.

Smaller plates equal fewer calories. When faced with holiday treats, a good tip is to use a smaller plate. By taking smaller portions, you can cut back on your fat and calorie intake. Also, cutting back on the fattening toppings, such as butter and gravy, will decrease the amount of fat and calories you consume. Don’t eat foods just because they are served. Think about your options and whether or not you really want to eat what is in front of you.

Keep moving . You can exercise and still spend time with your loved ones. Set aside time to do things like caroling, shopping, walking, ice skating or sledding with your friends and family. Not only will you meet your obligations, you'll stay in shape, reduce your stress and burn off those extra calories at the same time.

Limit your alcohol intake. Between social gatherings and gifts, temptation to overindulge in alcohol is all around you. It is important to limit yourself on the amount of alcoholic drinks you consume to avoid packing on the extra pounds.

• Eat a healthy meal before you go out.
• If you do plan to drink alcohol, try alternating with glasses of water. Your body will stay hydrated and you probably won’t drink as much.
• Know your limits and never drink and drive. Just a few drinks and your blood alcohol level may be high enough to be considered driving under the influence.

Anticipate stress. Know that it is unrealistic to expect everything to be "perfect" this holiday season. By planning ahead and taking steps to reduce stress, you’ll be prepared for anything.

The most important thing to remember is to eat simple meals frequently and plan ahead. Stay with the basics — fruits and vegetables, skip the toppings and eat smaller meals. If you eat lightly at breakfast and lunch, you may be able to eat more of your holiday favorites at your festive dinner. With planning, you will be able to enjoy a heart-healthy holiday season!

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