Rosanna Pike | Jingle all the way to a heart-healthy plate

‘Tis the season for celebration and good cheer! It’s common for many of us to get carried away throughout the festivities by indulging at home more than we might at other times. But overindulging in the feasts and parties that mark the season can be quite taxing on our arteries and strain the waistline.

Some might say: “Well, Christmas is just one day and one day of eating all the delicious foods, even overeating them, is not going to harm my heart. But quite frankly, most of us have spent the whole year overeating. Plus, Christmas isn’t just one day, when you actually think about the three to four weeks of parties, social gatherings and excess food that happens at this time of the year. Research has shown that the average person puts on about two kilograms (4.4 lbs) over this time and never loses it.

We know the season is a time to relax and enjoy ourselves, but let’s try to keep our health goals in mind and why looking after our hearts is important. So, instead of guilt-tripping ourselves in the New Year, why don’t we find some ways how to be merry and bask in the festivities without depriving ourselves? Here are some tips for taking care of your heart and enjoying healthier versions of the foods we love this season.

KEEP IT SIMPLE BUT HEALTHY

First things first, always remember to have a healthy breakfast every morning. Whole-grain, low-sugar breakfast cereals, porridges and wholegrain bread/rolls are some quick options to pair with a protein of your choice. Fruit bread and bagels made with whole wheat flour, raisins, honey, walnuts, dried berries or cherries or dried orange peel, are all good sources of energy to help get you through a busy morning and they’re all low in fat too. Choose wholegrain varieties whenever possible to ensure a good fibre intake to keep you feeling full, so you are less likely to snack throughout the morning.

Essentially, quick swaps are ideal for enjoying the foods we love without overdoing them. Whether you’ll be eating at home or at a family/friends gathering, try to plan what you eat with your health in mind. When shopping for and preparing meats, opt for leaner cuts and remove any visible fat. Try to limit the red and processed meat you have in favour of fish, chicken, turkey and plant-based options. If you’re eating out, try to choose the healthiest menu options to make the meal fit into your normal diet, rather than just going for your favourites.

While you fill up on fruits, please don’t forget the vegetables! Aim to cover at least a third of your fancy Christmas dinner plate with a variety of vegetables, such as unbuttered peas, string beans and carrots, which are all rich sources of vitamins, minerals and fibre to help protect against heart disease and cancer. Cook for the shortest length of time possible in the smallest amount of water necessary, steam or microwave to keep all the nutrients in.

Stay hydrated. There’s plenty to guzzle during the festive season, but that doesn’t mean you have to overdo it. Remember, drinks have calories too! So, try to alternate your alcoholic drinks with non-alcoholic ones. Always have a jug of water on the table at mealtimes. If you’re not a fan of plain water, then, try infused water with a few slices of seasonal fruit. You have absolutely no excuse! For drinks, the key is to not drink them when thirsty but to drink them to enjoy their flavour. For general drinking, reach for water. For flavour, reach for the drinks, aiming for no more than two per day.

Keep holiday fit. Regular exercise not only will give you more energy to cope with the stress of the holiday bustle, but it can also help to compensate for some of your food overindulgences! Make physical activity part of the holiday fun to provide some balance to eating. Too busy for the gym or have no membership? How about walking to the grocery store when you only have a few items to pick up? Carrying your groceries is a good substitute for lifting weights.

SPEND AND EAT SMART

Let’s not forget January is right around the corner, and as we all know, it tends to feel like two months in one. So, try to be choosy and spend judiciously on the foods you love. Also, practise reading food labels when shopping. Pay close attention to the portion/serving size and portions/servings per container. For energy, fat, saturated fat, sugars and sodium/salt, smaller percentages are better. For fibre, vitamin C, calcium and iron bigger percentages are better. Take a quick look at the ingredients list too to identify any non-nutritive sweeteners (NNS), otherwise called artificial sweeteners or sugar substitutes. Some popular ones include stevia, sucralose and aspartame. While they contain few or no calories and no nutrients, they have a greater intensity of sweetness, so stick to smaller quantities when flavouring foods and beverages or when purchasing.

IMPORTANCE OF SCREENING

Cardiovascular disease (CVD) is the leading cause of death in Jamaica and for the most part, this is preventable. Our lifestyle choices play a major role in our risk for developing CVD and unfortunately, Christmas can create an environment where it might be even harder to make heart-healthy choices. While we try to eat healthy, let’s not forget that screening is important in knowing our risk. Early detection can prevent a heart attack or stroke. Take advantage of any screening promotions at the Heart Foundation of Jamaica including during Heart Month in February 2025 while we encourage you to “Love Your Heart, Eat Smart”. The life you save may be your own.

Overall, let’s try to enjoy the festivities without negative impacts on our health and pay attention to what really matters. Though food is at the heart of the holiday season, use balance and moderation as your guides and put the focus on family and friends, laughter and cheer. Don’t forget to squeeze in some exercise, and for the love of your heart, avoid standing next to the food table at parties. This season, let love and happiness fill our lives! Jolly holly-days to you and yours.

Rosanna Pike is the advocacy officer for the Global Health Advocacy Project at Heart Foundation of Jamaica. Send feedback to ghapjm@gmail.com and columns@gleanerjm.com