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Heart-Healthy Holiday Eating Ideas

November 29th, 2016

Journal of the American Medical Association gives us yet another reason to eat healthy and avoid adult and childhood obesity this Holiday season. People with an irregular heart rhythm could see an improvement in symptoms if they lose weight in addition to managing their other heart risks, says the study.  Researchers found that people who steadily lost more than 30 pounds and kept their other health conditions in check saw greater improvements in atrial fibrillation symptoms than those who just managed their other health conditions without trying to lose weight. Atrial fibrillation (AF) is a type of rhythm disorder affecting the heart’s upper chambers.  It can be caused by a number of issues – including heart attacks, infections and heart valve problems.  Adult and childhood obesity is a risk factor for AF, as are high blood pressure, high cholesterol and diabetes. Is it possible to eat “heart-healthy” at holiday dinner and eat well?  Yes!

  • Control your portion size. How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should.
  • Understand serving sizes. A serving size is a specific amount of food, defined by common measurements such as cups, ounces, or pieces—and a healthy serving size may be a lot smaller than you’re used to. Remember this at the buffet – the recommended serving size for pasta is ½ cup, while a serving of meat, fish, or chicken is 2 to 3 ounces (57-85 grams).
  • Eat more fruits and veggies. Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods at the holiday party.
  • Limit unhealthy fats. The best way to reduce trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you consume. You can also reduce the amount of saturated fat in your diet by trimming the fat off your holiday steak.
  • Change your holiday habits. The best way to avoid saturated fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables as hors d’oeuvres.
As the Holidays approach, be realistic. Now is probably not the best time to start a diet.  Instead, try to maintain your current weight and make a promise to lose any extra pounds after the Holidays by visiting your personal trainer or taking group exercise classes such as Fitness for Health’s Adult Fitness class on Wednesdays at 8pm. Or, if you know a child aged 7-17 who needs fitness motivation, suggest our Healthy Heart Program where kids will have a blast breaking a sweat with our heart-pumping exergaming program using state-of-the-art equipment. Plan time for exercise. Exercise helps relieve holiday stress and prevents weight gain.  A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day. Most importantly, enjoy the Holidays with your family and friends and make healthy eating choices without denying yourself your favorite foods in the buffets! To learn how Fitness for Health can help you make time for exercise this season, please visit www.FitnessForHealth.org or call 301-231-7138.]]>

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