Warm Up with Heart-Healthy Foods This Holiday Season
As the weather gets colder and the holidays get closer many people begin seeking comfort in food. Nothing is more heartwarming than the delicious flavors of holiday foods at the dinner table, especially after stress-filled weeks of traveling, spending time with family, and shopping. Yet, the combination of overeating and stress may actually have the opposite effect on our hearts. Extra weight can lead to high blood pressure, high cholesterol, and clogged arteries. So this holiday season, do your heart a favor and remember to keep it healthy. Here are ten of my favorite fall and winter foods that will fill you up and warm you up without making your pants too tight.
Sweet potatoes. These are available all year round, but they are primarily in season during November and December. Chock-full of fiber and antioxidants like beta-carotene and vitamin C, sweet potatoes are great roasted, baked, mashed, and even added to soups and stews.
Broccoli. This cruciferous vegetable is rich in vitamins C and E - two antioxidants that help fight-off free radicals in your body to ultimately protect your blood vessels.
Oranges. Winter isn't a prime time for a variety of fruit, so fill up on citrus fruits, which are another great source of vitamin C and fiber.
Acorn squash. Like sweet potatoes, this winter squash is a good source of beta-carotene. Cut it in half, bake it, and fill the cavities with a whole grain like wild rice for a Nutritioulicious vegetarian meal!
Brussels sprouts. It's too bad these little cabbages have such a stigma, because they pack quite a nutrient punch. Enjoy them roasted with a drizzle of balsamic vinegar.
Oatmeal. This whole grain can be enjoyed all year round, but there's nothing like a hot bowl of oatmeal on a cold winter morning to start your day. Known for reducing LDL (bad) cholesterol, this grain is a great source of soluble fiber and is delicious topped with a sprinkling of brown sugar and some dried cranberries.
Walnuts. Another food that isn't typically thought to have a season, walnuts are actually harvested between September and November - just in time for all the holiday pies and bags of candied nuts! Walnuts are also a great addition to savory dishes like salads and quinoa. Plus, they're brimming with omega-3 fatty acids, which help build the immune system, reduce blood clots, lower triglycerides and blood pressure, and increase HDL (good) cholesterol.
Tea. Cuddle up by a fire with a cup of hot tea and you'll warm up in no time. Not to mention you'll get a boost of flavonoids, which protect blood vessels, lower blood pressure, and reduce LDL cholesterol.
Dark chocolate. Okay, so this really isn't a seasonal food, but how could I leave it out! Like tea, this treat is a great source of flavonoids, specifically resveratrol (also found in red wine) and cocoa phenols. Just be sure to choose chocolate with a higher cocoa content (70%+) to get the full benefits.
Beans. It's true what they say about beans being good for your heart! Between the soluble fiber, magnesium, folate, and other B vitamins, you'd be doing yourself a disservice to not enjoy some bean dip or bean chili this winter!
These ten foods are only a subset of the plethora of heart-healthy foods available in the winter. But remember, no food is completely off limits, so if you're thinking about enjoying a few of your favorite treats like a slice of pumpkin pie, hot chocolate with whipped cream, a diet soda, or delicious holiday chocolates, by all means go ahead and have them. Just remember - the name of the game is moderation, so avoid going overboard. And of course, you can always balance what you eat and drink with a game of flag football or a brisk walk around the block.
Jessica Fishman Levinson, MS, RD, CDN is a registered dietitian and the founder of Nutritioulicious®, a nutrition counseling and consulting practice in New York City. She is a member of the American Dietetic Association and consults for several food and beverage companies including the Coca-Cola Company, Avocados from Mexico, and the Corn Refiners Association.
