Savor the Season with Heart-Healthy Choices - Tips to keep the fun and flavor in your holiday foods while also keeping your health goals on track.

Written By Stephen Cipot, DO, Kaiser Permanente

With all the holiday gatherings, parties, and activities, it’s not always easy to maintain healthy habits this time of year. But there are still ways to enjoy the holidays without doing major harm to your health, particularly when it comes to the heart..

People often face more stress, sleep less, don’t exercise as much, and develop other unhealthy habits this time of year. According to the American Heart Association, the holidays bring more heart attack deaths than any other time of year.

As an emergency department physician at Kaiser Permanente South Sacramento, and as chief of the Lifestyle Medicine department, I’ve seen more patients come in with heart issues during the holiday months. It’s important for people to know there are ways to make healthy choices this time of year to help prevent serious heart conditions from occurring.

Be mindful of what you’re eating. It’s important to continue making healthy choices when you go to holiday parties and family gatherings. Eating too many processed foods and sweets won’t make you feel full, so you’re likely to overeat. If you want to indulge in holiday foods, eat smaller portions. Consider keeping a food journal to track what you are consuming or buddy up with a friend or family member to hold each other accountable.

Eat a fiber-rich snack, vegetables, or fruit before a holiday party. Start your meals by consuming fiber-rich options like roasted vegetables, lentil soup, or a leafy salad to curb hunger and prevent overeating. Swap refined snacks for whole fruits, nuts, or whole grain crackers to stay satisfied between festive feasts.

Substitute salt in recipes with other spices and herbs. Consuming too much salt can cause fluid retention and elevate blood pressure. High blood pressure is a major risk factor for heart attack, stroke, and heart failure. Reduce the amount of sodium in recipes or swap the salt with other spices and flavorful herbs. I would recommend using plenty of dried herbs like oregano, rosemary, sage, and thyme for your main meals. Using lemon and orange zest, plus a bit of lemon juice, can enhance roasted vegetables. 

Reduce the fat in holiday dishes. Consider using Greek yogurt instead of sour cream and butter. Apple sauce can also keep your baked dishes moist, reducing the fat and may even cut some of the sugar. Reducing fat in holiday foods will help lower your risk of increasing your bad cholesterol, which is another risk factor for heart disease and stroke.

Add more plant-based dishes into your traditional holiday spreads, like salads and roasted vegetables. Plan a day in the week when you are eating more plant-based dishes. Start with an achievable goal like eating three salads per week with high protein additives, like edamame or lentils. Eating more plant-based dishes can improve blood pressure and decrease cholesterol levels. At parties that you host or contribute to, serve a low-calorie soup rather than a high calorie salad. Mash some cauliflower with added herbs, and you won’t miss the mashed potatoes.

Have the pie but skip the crust. Try a pumpkin custard with nuts. Using less refined sugar is key. Substitute whole foods, like dates, for sugar. Incorporate ingredients like nuts, oats, and seasonal fruits to add texture, flavor, and fiber while keeping treats wholesome and festive.

Cut back on your alcohol consumption. Alcohol creates inflammation in the body. It also contains a lot of calories and sugar. Heavy drinking is associated with heart problems including high blood pressure, heart failure, and stroke. In order to cut back on alcohol, I recommend planning ahead and making a commitment that you can stick to.

Exercise for at least 30 minutes a day. Activity is incredibly important for your body, it improves sleep, decreases hunger cues, and helps with the inevitable stress we experience during the holidays. You don’t have to exercise all at once. Splitting your sessions has been found to be as effective as getting 30-45 minutes at one time. Start nightly routines with your family, such as going on walks to look at holiday lights or displays, playing active family games, dancing to festive music, or trying ice skating. If there is a holiday party at work and the food options don’t seem very nutritious, take 5 minutes to do some stair climbing. There are small ways to incorporate movement into your day that can lead to big wins.

Start a mindfulness routine. During the holidays, carve out quiet moments for deep breathing, gratitude journaling, or mindful walks to stay grounded amid the hustle. Even brief pauses before meals or gift exchanges can help you savor the experience and reduce stress.

Mindfulness supports heart health by lowering blood pressure, reducing inflammation, and calming the nervous system, which collectively can ease cardiovascular strain. Just doing two minutes before bedtime or when you wake up can make a difference.

Remember, a little planning goes a long way. Being proactive with your health, rather than reactive, is the best gift you can give yourself and your loved ones this holiday season.

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Author Stephen Cipot, DO, is an emergency medicine physician and the chief of the Lifestyle Medicine department at Kaiser Permanente South Sacramento.

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This story first appeared in the Ardent

for Life Holiday 2025 issue.