Thanksgiving with heart disease: Tips for a healthy meal

This week, American families will gather to celebrate Thanksgiving with a traditional meal. However, those with heart conditions must be mindful of their food choices.

According to the American Heart Association, nearly half of U.S. adults have some form of cardiovascular disease, and diet plays a significant role in the risk of heart attack and stroke.

Dr. Philip Nimoityn, a clinical assistant professor of medicine at Sidney Kimmel Medical College at Thomas Jefferson University in Philadelphia, Pennsylvania, advised against overindulging in food and alcohol during Thanksgiving, as it can increase the risk of heart disease for individuals with known or unknown heart conditions.

A cardiologist at Cedars-Sinai Medical Center in Los Angeles frequently observes the consequences of overindulgence.

During the time after Thanksgiving, patients come to the emergency room or my clinic with heart failure exacerbation, hypertensive emergency, or diabetic crisis, according to what he told Planet Chronicle Digital.

Foods to avoid

According to Setareh, high-sodium foods are the primary contributor to the worsening of congestive heart failure and elevated blood pressure.

He stated that consuming canned gravies, processed meats (like ham and sausage stuffing), and salty snacks can result in fluid retention and increased blood pressure.

Instead, he recommends opting for homemade alternatives with no added salt.

Saturated and trans fats can increase LDL ("bad") cholesterol levels, Setareh stated.

He advises against consuming buttery mashed potatoes, heavy cream-based casseroles, gravy, and store-bought baked goods to prevent weight gain.

When it comes to meats, Nimoityn suggests avoidingfo the fattier choices.

"Thanksgiving is a holiday that often results in overindulgence of food and alcohol, which can pose a risk to individuals with known or unknown heart disease."

He stated that the thigh and leg of dark turkey meat has more fat than white meat, and ham has more sodium than turkey.

Dr. Alan Rozanski, a professor of medicine at the Icahn School of Medicine and director of nuclear cardiology at Mount Sinai St. Luke in New York City, advised against using store-bought cranberry sauce.

"They’re often packed with added sugar," he warned.

Nimoityn advises against consuming or limiting alcohol due to its direct effects, added calories, and the high sugar content in apple cider.

Sugary desserts are another culprit to avoid.

"Setareh advised against consuming traditional pies and sugary drinks as they can increase blood sugar levels and lead to weight gain. Instead, she recommended opting for desserts that contain less sugar or natural sweeteners."

Heart-healthy foods

For those with a heart condition, Setareh recommends choosing lean proteins.

""Avoid deep-fried preparations of turkey (without the skin) as it is an excellent source of lean protein," he said."

When choosing sides, the doctor recommends fiber-rich options.

"He advised focusing on vegetables such as roasted Brussels sprouts, green beans, and sweet potatoes (baked or mashed without added sugar), and choosing whole-grain stuffing."

To maintain heart health, Setareh recommends including walnuts, almonds, and olive oil in your diet.

He stated that these offer omega-3 fatty acids and promote heart health.

Instead of traditional pies, heart-healthier alternatives for dessert include fresh fruit salads or baked apples with cinnamon.

Nimoityn stated that consuming larger portions of healthier foods will lead to smaller portions of foods that are high in fat, carbohydrates, and sodium.

6 healthy twists on traditional faves

Rozanski suggests that individuals with heart conditions can still enjoy Thanksgiving dishes by making them healthier.

Below are some of his tips.

For a healthier stuffing, use whole grains, fresh vegetables, and low-sodium broth, and be mindful of the gravy, advised the expert.

Rozanski suggests roasting green beans, asparagus, or carrots with olive oil and herbs for a flavorful and nutritious side dish. However, he warns that classic side dishes like sweet potatoes with marshmallows and brown sugar, buttery mashed potatoes, creamy green bean casserole, and glazed carrots are often high in added fats and sugars.

"A healthy, vibrant option for your table is a fresh, leafy green salad with nuts, seeds, and a light vinaigrette," he said.

Rozanski suggested swapping traditional mashed potatoes for mashed cauliflower as a lighter alternative.

Dinner Rolls: The doctor recommends choosing whole-grain rolls over refined ones.

Rozanski advised, "Moderate pie intake or opt for healthier alternatives such as fresh fruit, dark chocolate, or air-popped popcorn with light seasoning when it comes to desserts."

6 more heart-healthy tips

Some additional Thanksgiving health tips for those with heart conditions were shared by the doctors.

1. Cut out the "high-ticket" items

Nimoityn advises against including certain "high-ticket" items, such as butter, salt, and sauces, at the table.

He stated that this could significantly reduce the quantity of these components in your meal.

2. Start small

"Serve modest portions for your first plate," Rozanski advised.

"Eating large meals can lead to wanting more, so it's important to control your portion size at first."

3. Eat mindfully

Nimoityn proposed that savoring meals and pausing to relish time with loved ones prior to grabbing a second serving can aid in avoiding overindulgence.

"Give your body 10 to 15 minutes to recognize fullness before refilling your plate."

Rozanski echoed that advice, encouraging people to "savor every bite."

To prevent overeating, he advised putting your fork down between bites, chewing thoroughly, and focusing on the flavors.

Before going for seconds, Rozanski said it’s best to pause.

He advised to wait 10 to 15 minutes for your body to feel full before refilling your plate.

4. Walk it off

Experts recommend taking a brief walk after eating the Thanksgiving meal.

Taking a walk after a meal can help with digestion, regulate blood sugar levels, and promote heart health, according to Setareh.

5. Adhere to medications

Setareh advised to take all prescribed medications as usual and avoid foods or beverages that may interact with them, such as excessive alcohol.

6. Make nutrition a habit

Nimoityn stated that maintaining a heart-healthy diet and undergoing comprehensive cardiovascular risk screening by a physician, including evaluation of lipid and vascular inflammatory markers, may help prevent adverse cardiac events in the future.

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He advised that patients with heart conditions should seek dietary guidance from their doctors.