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Key Points
- The article discusses the importance of consuming heart-healthy foods during the holiday season, as traditional holiday meals can often be high in fat and cholesterol.
- Six heart-healthy foods are recommended: sweet potatoes, Brussels sprouts, apples, nuts, fish, and heart-healthy desserts. Each food is accompanied by a brief description of its health benefits and suggestions for preparation.
- Sweet potatoes are high in fiber, vitamins, and potassium. Brussels sprouts are low-calorie and rich in fiber, protein, Vitamin C, and folic acid. Apples help prevent bad cholesterol buildup and are high in fiber.
- Nuts, particularly almonds, walnuts, macadamia nuts, hazelnuts, and pecans, are heart-healthy snacks. Fish, rich in Omega-3 Fatty Acids, is recommended as a side dish or appetizer.
- The article concludes by suggesting heart-healthy desserts and other ways to incorporate these foods into holiday meals, such as making a high-fiber cracker and hummus appetizer tray, and creating homemade gravy and stuffing with healthy ingredients.
The holidays offer a wonderful array of food to eat, from Thanksgiving turkey to Christmas ham, brisket and latkes on Hanukkah, and all the trimmings. But holiday food can be very fattening and loaded with cholesterol. Here are 6 heart-healthy holiday foods to add to your menu.
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Sweet Potatoes
High in fiber, vitamins, beta carotene, and potassium, sweet potatoes are a great heart-healthy food to add to your holiday meals. You can bake them like a regular potato, mash them, or turn them into a casserole. To maintain the healthy benefits, try not to add too many unhealthy toppings, like marshmallows and butter. Try maple syrup instead.
Brussels Sprouts
Another heart-healthy holiday food is Brussels sprouts. They are low-calorie and loaded with fiber, as well as protein, Vitamin C, and folic acid. To add some holiday spice to this side dish. simply toss them into a saute pan with a little salt and pepper and then sprinkle on some grated parmesan cheese before serving.
Apples
Apples help prevent bad cholesterol from causing a buildup of plaque in your arteries, which can lead to heart disease. They're also high in fiber. For a warm and hearty winter recipe, try a baked apple fritata, apple upside-down cake, or a classic apple pie.
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Nuts
Roasted, unsalted nuts make a wonderful holiday snack. Mix several together and add a bowl to your appetizer table. Some of the best nuts for heart-health are almonds, walnuts, macadamia nuts, hazelnuts, and pecans. Be sure to serve them fresh, just as they are. Adding toppings could also add unhealthy by-products your heart doesn't need. For a fun twist, add them to dishes such as stuffing and bread.
Fish
You may not think about serving fish as a main course for your holiday meal, but it's one of the healthiest foods for your heart. Loaded with Omega-3 Fatty Acids, fish provides an abundance of heart-healthy nutrients. Rather than replace your Thanksgiving turkey or Christmas ham with fish, use it as a side dish or even an appetizer
Dessert
Keep your heart-healthy holiday meal going all the way to the end. Prepare desserts that are as good for your heart as they are for your taste buds. You'll be surprised at some of the wonderful treats you can create that are good for your heart, such as Chocolate-Fudge Pudding Cake, Apple Cinnamon Fruit Bars, and Gingerbread Cranberry-Pear Cobbler. Serve decaf coffee and tea, hot cocoa with low-fat milk, and low-fat eggnog to accompy your healthy dessert.
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There are several ways to work these heart-healthy foods into your holiday meal.
You can also make a high-fiber cracker and hummus appetizer tray. Make
your own gravy with low-sodium broth and skim milk to create healthy
gravy rather than buying store-bought jars. Make your own stuffing too,
with plenty of cut-up fruit and vegetables, whole wheat bread crumbs,
and a limited amount of butter. By incorporating a few of these tasty
items and simple tricks, you and your family can stay heart-healthy this
holiday season.
Frequently asked questions
What are some heart-healthy foods to consider for holiday meals?
Some heart-healthy foods for holiday meals include sweet potatoes, Brussels sprouts, apples, nuts, fish, and desserts that are good for your heart.How can sweet potatoes be prepared in a heart-healthy way?
Sweet potatoes can be baked, mashed, or turned into a casserole. To maintain the healthy benefits, avoid adding unhealthy toppings like marshmallows and butter. You can try using maple syrup instead.What makes Brussels sprouts a heart-healthy food?
Brussels sprouts are low-calorie, high in fiber, protein, Vitamin C, and folic acid, making them a heart-healthy food.How can apples contribute to heart health?
Apples can help prevent bad cholesterol from causing a buildup of plaque in your arteries, which can lead to heart disease. They're also high in fiber.Which nuts are best for heart health?
Almonds, walnuts, macadamia nuts, hazelnuts, and pecans are some of the best nuts for heart health.How can fish be incorporated into a holiday meal?
Fish, loaded with Omega-3 Fatty Acids, can be served as a side dish or even an appetizer in a holiday meal.What are some examples of heart-healthy desserts?
Some examples of heart-healthy desserts are Chocolate-Fudge Pudding Cake, Apple Cinnamon Fruit Bars, and Gingerbread Cranberry-Pear Cobbler.How can I incorporate heart-healthy foods into my holiday meal?
You can incorporate heart-healthy foods into your holiday meal by making a high-fiber cracker and hummus appetizer tray, making your own gravy with low-sodium broth and skim milk, and making your own stuffing with plenty of cut-up fruit and vegetables, whole wheat bread crumbs, and a limited amount of butter.
