Among the much-anticipated Christmas gatherings with friends, the unbearable work dinners, the controversial Christmas dinner with family, multiple exchanges, endless gift shopping, and other social commitments, it is no surprise that this season negatively impacts cardiovascular health. During the holiday season, the incidence of heart attacks and cardiovascular events spikes, and the number of cardiac emergencies far exceeds the figures recorded throughout the rest of the year.

The study titled The Holidays as a Risk Factor for Death, conducted by Duke University in the United States, indicates that deaths from heart failure increase by 8% compared to November, placing December 25 as the day with the highest number of deaths from this cause throughout the year, followed by December 26 and January 1 respectively. Stress, emotional overflow, family discord, and seasonal excesses are external factors that affect our cardiovascular health, so it is very important that we take care of our hearts during these dates.

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Merry and Heart-Healthy Christmas

One of the easiest ways to take care of our heart during the holiday season is by reducing our cholesterol levels, as excess cholesterol in the blood increases the likelihood of suffering a heart attack or a cardiovascular event. How to achieve this? Here are some recommendations that the specialists from the Te Cuida section of kiwilimón shared with us for you to have a happy and heart-healthy Christmas:

1. Take care of your diet when there are no events or parties

The holiday season is synonymous with excesses, so it is important to take care of your diet for the rest of the year. Limiting the consumption of organ meats, red meats, full-fat dairy, saturated fats, and processed foods are some measures that help reduce cholesterol levels and that we can implement throughout the year to take care of our cardiovascular health.

2. Have a light meal before the Christmas dinner

The traditional Christmas dinner is characterized by high-calorie appetizers, dishes rich in sauces and dressings, and excessively sweet desserts, so it is recommended to have a light meal before the Christmas dinner to avoid arriving with an empty stomach and overeating. A smoothie with apple and oats, a salad with vegetables and avocado, or a cup of yogurt with berries are some ideal light meal options to have before the big Christmas dinners.

3. Avoid alcoholic beverages

Wine, champagne, and other alcoholic beverages are essential during the iconic Christmas toast, but it is recommended to avoid or reduce the consumption of these types of drinks, as excessive consumption affects lipid profiles and compromises heart health.

4. Drink plenty of natural water

During the Christmas dinner, it is recommended to choose natural water over industrial juices, sodas, and other sugary drinks, as these types of products are associated with increased dyslipidemias—pathologies characterized by high triglycerides, bad cholesterol (LDL) elevation, and low good cholesterol (HDL).

5. Choose light and healthy alternatives for the Christmas dinner

If we give in to excesses, we can end up consuming more than triple the recommended calories during the Christmas dinner, so it is advisable to opt for light and healthy alternatives that will not jeopardize our cardiovascular health.

Learn more about diet and treatment for high cholesterol (LDL) here.

The specialists from Kiwi Te Cuida gathered three Christmas recipes that are perfect for controlling your cholesterol levels this Christmas, as they are light, healthy, and very delicious.

Choose between a rich vegan Christmas salad, a delicious zucchini vegetarian lasagna, or a succulent turkey breast with red fruit sauce. What are you waiting for to enjoy a happy and heart-healthy Christmas?