Christmas is here!
And it is the time to celebrate, share and enjoy with our loved ones. However, on these dates we usually forget certain healthy regular habits such as exercising, eating in a balanced way, having a sleeping routine that helps us rest properly, etc., and then it comes the holidays with generous lunches and dinners accompanied with alcoholic drinks, more sugar, fats, etc. And we all know that these practices are not quite beneficial to our hearts.
Having this in mind, we would like to give you on this post some tips so we may all enjoy Christmas in a healthy way while protecting our heart.
Tips for a healthy heart at Christmas
Plan your meals in advance
At Christmas we regularly eat larger meals and is quite a challenge having control over what we have when eating or dining out.
So, if you are going to have lunch or dinner at a family member’s house, we suggest that each house or family bring a food plate. This way, you know the dishes beforehand and you can organize them in a healthy and balanced way, with vegetables, lean proteins and healthy fats, to avoid falling into temptations or overly abundant portions.
Regarding the latter, enjoying food does not mean eating until you are full. Eat proportionate amounts, slowly, and enjoy each bite.
Additionally, to reduce the use of salt and sugar, you can use herbs and spices that add flavor. And in case of desserts, you can replace sugar with natural sweeteners such as fresh or dried fruit.
Drink moderately
At gatherings with friends, family or co-workers, it is common to toast or drink alcohol.
Alcohol is high in sugar and calories. If you are going to drink, try to do it moderately and alternate your drinks or drink with water. Your heart will thank you and so will your head the next day!
Exercise and avoid a sedentary lifestyle
If you already have an exercise routine such as going to the gym, going for a run, walking, cycling or swimming, don’t make exceptions and forget it for “just a few days.”
Although it may be difficult, try to maintain your routines, invite your family or friends to train with you, or simply incorporate a walk after Christmas meals to help you stay active and away from a sedentary lifestyle.
Avoid staying up late and try to maintain your usual sleep schedules
Restful sleep is essential for a clear mind and a healthy heart.
At Christmas it can be common to stay up late for the holidays. If you go out or go to bed later, try to catch up on that sleep with a nap the next day, but don’t change your usual bedtime and wake-up times excessively so that the quality of your rest is not altered. Remember also that making up for lost sleep can reduce the risk of heart disease by up to 20%.
Heart-healthy ideas for your Christmas meals
As one of the most complicated issues at Christmas is maintaining a balanced diet, we propose different ideas for you to add to your menus and succeed with healthy proposals that your heart will appreciate.
Starters and first courses
- Eggs stuffed with avocado cream
- Puff pastry and salmon Christmas tree
- Salmon and puff pastry rolls
- Smoked salmon toast with cream cheese
- Healthy artichoke pate
- Avocado and zucchini tartar salad with prawns
- Special Christmas wreath appetizer table
- Leek cream with crispy ham
- Roasted cauliflower cream with cumin
- Prawn bisque
- Warm avocado and prawn cream
- Roasted pumpkin and sweet potato salad with orange and avocado
Main dishes
- Veal round with garnish and 3 sauces
- Lamb chops with garnish
- Moroccan style stewed lamb
- Turkey breast stuffed with vegetables
- Fish (sea bass, bream, sea bream) with leek sauce and stewed pumpkin
- Monkfish in green sauce with clams
- Sea bream in “papillote” with vegetables
- Baked hake loins with carrot and apple puree
- Vegan lasagna with zucchini and textured soy
- Pumpkin risotto
Desserts
- Healthy nougat
- Roasted apples with cinnamon and lemon
- Healthy cheesecake cups
- Healthy Ferrero Rocher chocolates
- Santa Claus biscuits
- Healthy Spanish Polvorones
We hope we have given you a few ideas so you can enjoy these holidays while taking care of yourself and your heart!
Merry Christmas and Happy New Year 2025!
