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As the holiday season approaches, along with it comes anticipation for family gatherings, special meals, and a break from the usual routine. But if you have high cholesterol levels, the holiday season may also bring uncertainty as to how you’ll manage the food options that often accompany it.
You may be feeling like some of my patients, who have expressed discouragement that the holidays will be difficult due to the food served. They often wonder if it is possible to support healthier cholesterol levels and heart health during the holidays.
In this post, we’ll answer that question with several tips you can use this holiday season as you navigate the food scene at the various gatherings you attend.
Quick disclaimer—although I am a registered dietitian nutritionist, your reading of this or any articles on this website does not constitute medical nutrition therapy advice nor create a practitioner-client relationship. The information I provide here on this website is for educational and informational purposes only. Please see my full disclaimer for more information.
Understanding Cholesterol Friendly Foods
The first principle that I like to remind patients of is that there are many nutritious options in the food supply today that can support improvement of cholesterol levels. It is often possible to substitute some of these foods for others depending on the gathering.
Types of foods that can support healthier cholesterol levels include1:
- Lean proteins, such as poultry without the skin, lean ground beef, pork tenderloin, eggs, reduced-fat dairy, and tofu
- Whole grains like quinoa, whole grain barley, and whole wheat products
- Certain viscous (soluble) fiber foods, like avocados, apples, oats, and certain beans
- Healthy fats, such as olive oil, chia seeds, walnuts, and flaxseeds
- Most fruits and vegetables
Although it may sound boring, a cholesterol-friendly eating pattern is in reality focused on nutritious foods that are fairly simple.
Although we often hear the term “superfood” in the media, the reality is that overall eating patterns are what really matter based on the research at this point.1
We often spend time fixating on a few foods that will supposedly help us instead of looking at our overall eating patterns. I encourage you to keep that concept in mind as you work through the rest of the tips in this article.
So as you navigate holiday gatherings, take a look at the types of foods that are available—do you see a vegetable dish? Or what about a fresh fruit tray? Maybe there are pork chops, or chicken breasts, or chicken thighs featured.
Foods like these can be great ones to look for or even make to take with you during the holidays.
Reducing Saturated Fats
Next on the list for supporting more ideal cholesterol levels during the holidays is looking at the saturated fat content of the available foods.
Based on years of research, foods that are high in saturated fats have been associated with higher LDL cholesterol levels and the potential for artery blockages and further cardiovascular disease.1 This is why being more mindful of them during the holidays can help to support your cholesterol levels and overall vascular health.
We’ve already mentioned some great lean protein options you can choose at holiday gatherings. And you can also make tweaks to the foods on your plate to help reduce the saturated fat content.
If, for example, you’re served skin-on roast chicken, you can reduce the saturated fat by taking off the layer of skin and eating the meat itself. Similarly, aim to cut off as much of the fatty rim of a pork chop or steak as you can before eating it.
For foods that are served with creamy sauces or dressings, try to scrape as much sauce or dressing off as you can. Alternatively, you can choose a lighter type of food to add to your plate.
If you’re in charge of cooking, consider trying out a few substitutions like lower fat dairy products (e.g., light sour cream, lower fat Greek yogurt, reduced fat softer cheeses like ricotta) in dips or other dairy-focused recipes.
There are plenty of recipes for “lightened up” versions of classic recipes online. The American Heart Association’s website has additional recipe ideas.
A quick note on fried foods—oftentimes fried foods can contain more energy and potentially more saturated fat depending on how the food was prepared and what is being fried. Be mindful of this as you’re choosing or preparing foods for celebrations.
Managing Added Sugars and Refined Carbohydrates
Moving on, let’s discuss added sugars and refined carbohydrates. Although certain foods fit more as one type than the other, it’s helpful to categorize these foods together because they are usually carbohydrate-based.
When I mention refined carbohydrates, I’m referring to carbohydrate foods that generally don’t have as much fiber and have been through more processing steps.
One example might be crackers made with white flour. White flour originally started as whole wheat, but it went through processes to remove the fiber (and certain vitamins and minerals along with it) before being baked into crackers.
In addition to less fiber, refined products are often associated with more sugar, salt, and/or fat. These ingredients may decrease the overall nutritional value of the product.
More refined products have been associated with increased risk for vascular concerns in the research because they are often higher in calories and may play a part in weight gain, which itself is often associated with vascular issues.2
Similarly, foods higher in added sugar (sugar added in by the manufacturer or you in recipes as opposed to naturally occurring sugar like sugar in a piece of fruit) have been associated with the same types of outcomes as refined products. We also have research demonstrating non-beneficial effects on LDL and triglyceride levels.3
So what does that mean for the food at gatherings? I would encourage being mindful in a few key areas—beverages, desserts, and carbohydrate-based appetizers, entrees, and side dishes.
Depending on what types of beverages you usually enjoy, consider prioritizing only one beverage that is higher in sugar and/or planning to stick to water (plain or sparkling), unsweetened tea, or black coffee.
When it comes to appetizers and side dishes, see if you can focus more on whole grains if available and/or keeping casseroles or white flour crackers and similar items to small amounts on your plate.
A note on mashed potatoes, which are often at gatherings—if they are more simply prepared and you don’t add butter or gravy or other sauces, they can actually be just fine.
As for desserts, unless you prefer to completely avoid them and substitute fruit, aim to have a small portion of one or two items that you would really like. If there are multiple items you’re interested in trying, take very small amounts or consider sharing with others if the gathering allows.
Ensuring Adequate Hydration
Let’s now head on to hydration, which is definitely important when it comes to managing cholesterol via the foods you choose.
One reason, which I often explain to my patients, is that when you’re not drinking enough water, you may think you’re hungrier than you are and end up eating more than you had planned to. The foods you choose and the amount of them you eat can potentially work against your cholesterol levels.
Consider opting for simple beverages as mentioned earlier (especially water or plain unsweet tea—whether herbal or other variety) to help support hydration. And even though tea has been called dehydrating, it can actually support hydration levels, just like coffee, which may be helpful if you don’t prefer water.
As for alcohol, it can be dehydrating and can also negatively influence triglycerides depending on quantity consumed.4
If you choose to drink alcohol, make sure to check with your doctor and pharmacist about any potential medication interactions; and keep your beverage minimal in amount and simple in preparation.
Managing Portions
Another important strategy for cholesterol management besides the composition of what you’re eating and drinking is how much you’re eating and drinking.
Portion management can help to support a heart-healthy weight, which is helpful for managing cholesterol levels.
One suggestion I make to patients is to focus on adding more vegetables and lean protein to their plates, and keeping the carbohydrate sources to smaller amounts, especially when it comes to desserts/sweets and some appetizers. You can still feel satisfied, but perhaps with less discomfort later on.
Consider the plate method, which is often used for a guide—1/4 of your plate as lean proteins, 1/4 as carbohydrate foods, and 1/2 as non-starchy vegetables. For more detail on what those mean, visit the MyPlate.gov website.
Pausing for Mindfulness
In addition to the tips prior, consider that approaching each meal in a more mindful fashion can help you slow down a little and avoid overstuffing yourself.
Focus on choosing nutritious options and chewing thoroughly (to applesauce consistency) while you eat.
All of the tips mentioned so far can be a part of the whole picture of mindfulness. As you’re able, take some time to pause and enjoy the gatherings as you can, despite the busyness of the season.
Adding Physical Activity
One last piece of the cholesterol management equation during the holidays is physical activity. We have good data that support the role of physical activity in improving HDL (the good cholesterol) levels and promoting overall cardiovascular health.5
It may be more difficult to exercise during the holidays, but keep in mind that every little bit counts.
If you have time to take a walk with family and friends, or fit in a quick workout the day of the gathering, or enjoy other fall/winter types pf physical activity, any of these options can help support your cholesterol levels.
Stick to your routine as much as you are able; but if unexpected challenges arise, do the best you can with the situation you find yourself in.
Conclusion
As we wrap up this discussion, hopefully you’ve seen a few strategies that you feel you could try out as the holidays approach.
Even if you try out one or two tips at your next gathering, you can continue to build on them in the future. And trying out one or two can help reduce the overwhelm we often feel when trying to do everything at once.
So pick your favorite strategy from the suggestions above, and start planning how you’ll work it into the holiday season!
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Sources
- Kirkpatrick CF, Sikand G, Petersen KS, et al. Nutrition interventions for adults with dyslipidemia: A Clinical Perspective from the National Lipid Association. J Clin Lipidol. 2023;17(4):428-451. doi:10.1016/j.jacl.2023.05.099
- Carbohydrates. Cleveland Clinic. Accessed October 13, 2024. https://my.clevelandclinic.org/health/articles/15416-carbohydrates
- Te Morenga LA, Howatson AJ, Jones RM, Mann J. Dietary sugars and cardiometabolic risk: systematic review and meta-analyses of randomized controlled trials of the effects on blood pressure and lipids. Am J Clin Nutr. 2014;100(1):65-79. doi:10.3945/ajcn.113.081521
- Klop B, do Rego AT, Cabezas MC. Alcohol and plasma triglycerides. Curr Opin Lipidol. 2013;24(4):321-326. doi:10.1097/MOL.0b013e3283606845
- Franczyk B, Gluba-Brzózka A, Ciałkowska-Rysz A, Ławiński J, Rysz J. The impact of aerobic exercise on HDL quantity and quality: A narrative review. Int J Mol Sci. 2023;24(5). doi:10.3390/ijms24054653
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