5 Heart-Healthy Tips for Dining During the Holidays (and All Year Long!)

With the holidays now in full swing, let's take some extra time to watch what we are eating and how much we are eating. Most heart disease and many strokes are caused by a buildup of fat, cholesterol and other substances called plaque in the inner wall of your arteries. The arteries can become clogged and narrow causing the blood flow to be reduced to your heart. There are medications to help reduce your cholesterol level, but they should also be combined with a healthy diet. Eating the heart-healthy way is something we can do to prevent heart disease. Learning a few basics can lead to a lifetime of healthy eating.

• Start with portion control: Follow these guide lines - a meat portion should be the size of the palm of your hand, and a serving of fruit, vegetable or grain is the size of your fist.

• Eat more fiber-rich fruits, vegetables and grains: Eating the recommended amount of fruits and vegetables each day reduces your risk of heart disease.  Whole grains are another rich source of fiber that can help lower cholesterol levels and control weight.

• Be aware of your fat intake: Fat occurs naturally in foods such as meat, dairy products, oils and nuts. Choose heart healthy sources- fish, peanut butter, sunflower seeds, olive and canola oil - instead of butter, mayonnaise. The American Heart Association recommends 30% or less of daily calories come from fat.

• Choose heart-smart fats: Fats are not all the same. Saturated fats and trans fats need to be limited because the raise LDL (“bad”) cholesterol levels; trans fats do further harm by lowering HDL (“good”) cholesterol levels. This increases the risk of heart disease. Monounsaturated and polyunsaturated fats have the opposite effect. They lower the LDL and raise HDL cholesterol levels. 

• Finally, everyone should know their numbers. The Total Cholesterol should be less than 200mg/dl. The HDL (“good”) cholesterol should be 50mg/dl or higher and the LDL (“bad”) cholesterol can vary depending on each persons risk for heart disease. For people with a low risk for heart disease, the LDL should be less than 160mg/dl. Talk to your doctor about your risk and knowing your numbers.

May you and yours have a Blessed and Safe Holiday!

Karen and Renne

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Submitted by Karen Callahan, RN, and Renne Pfister, RN, Chest Pain Center Coordinators at Franciscan St. Margaret Health. 

The Chest Pain Centers at both St. Margaret Health's Hammond and Dyer campuses were the first accredited centers in Northwest Indiana and only two of 27 in the state. Accreditation by the Society of Chest Pain Centers means that you can be confident that our Emergency and Cardiac departments have the right specialists, processes and equipment in place to provide the highest level of care for patients experiencing chest pain. Learn more +