Staying Heart Healthy at Christmas: A Guide to Festive Food

For people all over the UK, Christmas goes hand in hand with the year’s best food. The Christmas turkey, pigs in blankets, and lashings of gravy all contribute to a time full of joy, spending time with loved ones, and taking a well-earned break before the new year.

However, amidst the festive cheer, it’s important to remember that food at Christmas can also pose hidden risks to our heart health. In the UK, an estimated 7.6 million people have heart problems, equating to just over 1 in 10 people.

To help the UK navigate Christmas in a heart-healthy way, KIMS Hospital, leaders in cardiology and heart health, have compiled a guide on how to enjoy the festive period in a way that prioritises wellbeing without compromising on good times.

Understanding Your Food Choices This Christmas

While Christmas is a time for indulgence, it is also an opportunity to make informed choices about the food we enjoy. Understanding how different foods impact heart health can help you enjoy festive treats while looking after your wellbeing.

Saturated and Trans Fats: The Impact on Your Heart

Saturated and trans fats can contribute to high cholesterol and poor artery health, increasing the risk of heart disease. While many Christmas foods contain these fats, being mindful of their impact can empower you to make healthier choices.

• Why it Matters: Saturated and trans fats raise LDL cholesterol (sometimes called the “bad” cholesterol), which can build up in your arteries, forming plaque, restricting blood flow and increasing the risk of a heart attack or stroke.
• Where They Hide: These fats are often found in rich meats like goose and some cuts of red meat, processed meats like sausages and bacon, full-fat dairy products, and pastries.
• Healthier Choices: Choose lean meats like turkey and low-fat dairy options that support a balance between the occasional treat and more nutritional options.

Sugar: More Than Just a Sweet Treat

From festive drinks to delicious desserts, Christmas is full of sugary temptations. Enjoying these treats is part of the holiday fun, but like all food, understanding its impact on your body is crucial.

• Why it Matters: Excess sugar can lead to weight gain, increase the risk of type 2 diabetes, impact energy levels and mood, and contribute to poor dental health.
• Where it Hides: Sugary drinks and desserts like Christmas pudding, fruitcake, and chocolate are all familiar sources of added sugar during the holidays.
• Healthier Choices: Enjoy sugary treats in moderation, or make simple swaps such as sugar-free options. For chocolate lovers, consider dark chocolate, which has a higher cocoa content and often less sugar.

Salt: The Hidden Heart Health Risk

While salt is part of a balanced diet, too much can raise blood pressure and pose a significant risk to overall heart health.

• Why it Matters: High blood pressure puts extra strain on your heart and blood vessels, increasing the risk of heart attack, stroke, and kidney disease.
• Where it Hides: Processed foods, convenience meals, and takeaways commonly contain high levels of salt.
• Healthier Choices: Cooking at home allows you to control what goes into your food, so be sure to use fresh ingredients and be mindful of how much processed and takeaway foods you eat.

Enjoying a Heart-Healthy Christmas

Christmas is a time for indulgence and celebration, but it’s also important to be mindful of our heart health. By making small changes and informed choices, we can enjoy all the festive flavours while keeping our hearts happy and healthy for a wonderful Christmas season.