How to Create a Heart-Healthy Holiday Eating Plan

During the holidays, food is part of the celebration. But when you or your loved ones are managing cardiovascular risks — or want to prevent heart disease — it can feel like a minefield of temptations. 

At Advanced Medical Care, our cardiologists treat everything from heart failure and arrhythmias to heart attacks and more. We also believe the best medicine often begins before there’s a problem. Diet plays a major role. With the right strategy, you can enjoy holiday flavors and still protect your heart.

Here’s what to emphasize — and what to avoid — so your holiday meals fuel your joy, not your risk.

What to prioritize on your plate

When designing a heart-friendly holiday menu, aim for foods that help reduce inflammation, support healthy blood lipids, and feed your arteries, not clog them.

Lean protein — Skinless poultry, fish (especially fatty types like salmon or trout for omega-3s), or plant proteins (beans, lentils) help satisfy without excess saturated fat.

Colorful vegetables and greens — Brussels sprouts, kale, roasted carrots, squash, green beans, leafy mixes all contain fiber and antioxidants that support vascular health and help you feel full.

Whole grains and fiber — Brown rice, whole wheat rolls, oatmeal, barley, quinoa help stabilize blood sugar and support cholesterol management.

Healthy fats in moderation — Avocado, nuts, olive oil, and fatty fish provide heart-friendly monounsaturated and polyunsaturated fats (the kind your heart loves)

Spices, herbs, citrus — Use flavor builders like garlic, rosemary, citrus zest, ginger, and cinnamon instead of relying on salt or heavy sauces.

If you fill half your plate with vegetables and moderate the rest, you’ll support your heart while enjoying a generous meal

What to cut back on or avoid

Tempting as they are, these items can sabotage your efforts if overdone. You don’t have to eliminate them — just be mindful.

Processed meats and fatty cuts — Sausages, hams, bacon, heavy gravies, and prime rib often contain high saturated fat and sodium.

Large portions of starches — Mashed potatoes with butter, creamy casseroles, rich stuffing are all delicious but are also calorie-dense.

Sugary desserts and sweet sauces — Holiday pies, puddings, candied yams, and rich creams drive blood sugar spikes and inflammation.

Sugary drinks and alcohol — The liquid calories in holiday punches, eggnog, sugary cocktails add up fast; alcohol also raises blood pressure.

Excess salt — Many holiday dishes are heavy with salt (e.g., canned soups, gravies, pickles). Let herbs and citrus lift flavor instead.

You’re allowed to eat treats, but by keeping portions reasonable and making swaps, you reduce the damage and stay more in control.

Smart heart-friendly holiday strategies 

The difference between indulgence and overindulgence comes down to planning and mindset. Here are our best tips:

Eat a modest, healthy snack (like raw veggies or a small handful of nuts) before going to parties to reduce overeating.

Use smaller plates — give your eyes the illusion of fullness.

When loading plates, choose vegetables and lean proteins first, then add only small portions of starchy or rich items.

Pair food with movement — a post-meal walk, dancing, or simple holiday chores help metabolic balance.

Offer to bring a heart-healthy dish or side so you know there will be something safe to enjoy.

When watching your diet isn’t enough, we can help

If you already have high blood pressure, heart disease, arrhythmia, or risk factors like high cholesterol or diabetes, diet alone isn’t the whole solution — but it’s a powerful piece. Our cardiology team at Advanced Medical Care offers:

• Customized nutrition counseling tied directly to your cardiac condition
• Monitoring of lipids, blood pressure, and biomarkers 
• Medication oversight when needed (statins, blood pressure meds) 
• Referral to cardiac rehab or structured diet and exercise programs
• Ongoing support — resources, check-ins, and tweaks so you don’t get off track

You can enjoy the warmth, flavors, and togetherness of the season — without sacrificing your heart health. With thoughtful food choices, portion awareness, and the backing of cardiology expertise, your holidays can be both festive and heart-smart.

Call Advanced Medical Care in Queens or Brooklyn, New York, or schedule an appointment online to connect with our cardiology team and build a personalized holiday heart plan.