The holiday season is a time for celebration and it certainly is easy to indulge in some extra treats here and there. The good news is that you can still enjoy yourself without overdoing it. Here are tips for seniors to enjoy this festive season while keeping an eye on their heart health.
Research shows that the holiday season — from Thanksgiving through New Year’s Day — can be a bit tough on your body and heart. With big family dinners, parties, and candy bowls everywhere, the chances of consuming too many unhealthy dishes are quite high.
While it can be important to treat yourself, holidays shouldn’t make you completely abandon your healthy eating principles. Try not to overindulge, and always give your body time to digest food before going back for seconds to avoid overeating.
For many, alcohol consumption usually spikes during the festive season. Between family holiday gatherings and celebrations with friends, some seniors may find themselves drinking more often during this time of the year.
Try to remember - everything in moderation and for every alcoholic beverage you enjoy, have a glass of water. Which leads us to our next important point!
Dehydration can affect various parts of our body, including the heart. When you become dehydrated, the volume of blood circulating through your body is reduced. In response, your heart beats faster, which raises your heart rate and blood pressure. To help your heart do its job efficiently, drink lots of water and avoid sugary drinks that can cause dehydration. Especially before bed!
When planning your holiday menu, add more naturally healthy options to reduce the risk of heart problems associated with salty, sugary, and fatty dishes.
For example, roasted turkey breast, a Thanksgiving classic, is a lean, low-calorie, heart-friendly option. Sweet potatoes can be a nutrient-rich choice when prepared thoughtfully.
Limit your intake of bakery products (e.g., cookies, cakes, and pastries), deep-fried foods (e.g., breaded foods and fritters), and cream-based foods (e.g., certain salad dressings and cheese cake).
When cooking meat, trim visible fat to help lower your fat consumption and cut back on extra calories. This will help keep your heart in tip-top shape.
Vegetables and fruits are packed with dietary fiber and heart-healthy nutrients. Add color and vitality to your meals by including a variety of fresh veggies in salads, sides, or main dishes. You can also opt for fresh fruits instead of sugary desserts. Or fruit on top of dessert! 🙂
During the festivities, it is easy to forget your medicines when traveling or run out of refills on a holiday. Check your prescriptions ahead of time to ensure you have what you need. Most medications used to treat high blood pressure, high cholesterol, or other heart-related conditions need to be taken as prescribed in order to be effective.
Holiday foods are fabulous and irresistible – and so are family and friends. You can enjoy them all while also taking care of yourself. Enjoy a happy and healthy holiday season!