This week, many American families will sit down to enjoy a traditional Thanksgiving meal together — but those with heart disease may need to put a little more thought into what goes on the plate.
About half of US adults are living with some form of heart disease, according to the American Heart Association — and diet has a major impact on the risk of heart attack and stroke.
“Thanksgiving is a holiday that often leads to excessive consumption of food and alcohol, which can be dangerous for people with known or unknown heart disease,” Dr. Philip Nimoityn, assistant professor of medicine at Sidney Kimmel Medical College at Thomas Jefferson University in Philadelphia, Pennsylvania, told Fox News Digital.
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Dr. Sam Setareh, a cardiologist at Cedars-Sinai Medical Center in Los Angeles, often sees the effects of such overindulgence.
Doctors offer tips on Thanksgiving foods to eat and foods to avoid for people with heart disease. (iStock)
“Every year after Thanksgiving, I see patients come into the emergency room or my clinic with heart failure, a high blood pressure emergency or a diabetes emergency,” he told Fox News Digital.
Foods to avoid
A diet high in salt is a major cause of heart disease and high blood pressure, according to Setareh.
“Canned gravies, processed meats (such as ham and sausages), and salty snacks can lead to fluid retention and high blood pressure,” he said.
Instead, he recommends choosing homemade alternatives without added salt.
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Trans fats and saturated fats can raise LDL (“bad”) cholesterol, says Setareh.
To prevent that, she recommends avoiding mashed potatoes, casseroles with heavy cream, gravy and store-bought goods.
When it comes to meat, Nimoityn suggests avoiding fatty choices.
“Thanksgiving is a holiday that often leads to a buildup of food and alcohol, which can be dangerous for people with known or unknown heart disease.”
“Dark turkey meat from the thigh and leg contains more fat than white meat, and ham contains more sodium than turkey,” he said.
And avoid store-bought cranberry sauce, advises Dr. Alan Rozanski, professor of medicine at the Icahn School of Medicine and director of nuclear cardiology at Mount Sinai St. Luke’s in New York City.
“They are often packed with sugar,” he warned.
“Traditional pies and sugary drinks can increase blood sugar and contribute to weight gain,” warns the doctor. “Choose desserts made with less sugar or natural sweeteners.” (iStock)
When it comes to drinks, Nimoityn recommends avoiding or reducing alcohol due to its direct effects and extra calories, as well as apple cider, which contains a large amount of sugar.
Sugary desserts are another culprit to avoid.
“Traditional pies and sugary drinks can increase blood sugar and contribute to weight gain,” warns Setareh. “Choose desserts made with less sugar or natural sweeteners.”
Healthy food
For those with heart disease, Setareh recommends choosing lean proteins.
“Turkey (without the skin) is an excellent source of lean protein,” he said. “Avoid deep preparations.”
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When choosing sides, the doctor recommends fiber-rich options.
“Focus on vegetables like roasted Brussels sprouts, green beans and sweet potatoes (baked or mashed without sugar),” he says. “Grain stuffing is also a better choice.”
For a tasty, nutritious side, the doctor recommends roasted green beans, asparagus or carrots with olive oil and herbs. (iStock)
For healthy fats, Setareh suggests incorporating ingredients like walnuts, almonds and olive oil into recipes.
“This provides omega-3 fatty acids and supports heart health,” he said.
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Desserts, fresh fruit salads or baked apples with cinnamon are healthy alternatives to traditional pies.
“Eating larger portions of healthy foods will lead to smaller portions of foods high in fat, carbohydrates and sodium,” Nimoityn added.
6 healthy twists on traditional favorites
Rozanski believes that people with heart conditions can still enjoy Thanksgiving favorites by giving them a healthy twist.
“Dark turkey meat from the thigh and leg contains more fat than white meat, and ham contains more sodium than turkey,” said the expert. (iStock)
Below are some of his tips.
Garlic: Use whole grains, fresh vegetables and low-sodium broth for a healthy filling — and go easy on the gravy, she advises.
Non-starchy vegetables: For a flavorful, nutritious side, Rozanski recommends roasted green beans, asparagus or carrots with olive oil and herbs. “Classic items like sweet potatoes with marshmallows and brown sugar, buttery mashed potatoes, glazed green bean casserole, and glazed carrots often come with loads of fat and sugar,” she warns.
Salad: “A fresh, leafy green salad with nuts, seeds and a simple vinaigrette adds a healthy option to your table,” he said.
Mashed Potatoes: Replace traditional mashed potatoes with mashed cauliflower for an easy alternative, Rozanski suggested.
Dinner Rolls: The doctor recommends choosing whole-grain rolls over refined ones.
Dessert “Enjoy pie in moderation or try a healthy snack like fresh fruit, dark chocolate or lightly seasoned popcorn,” suggests Rozanski.
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6 more heart healthy tips
Doctors share some Thanksgiving health tips for those with heart conditions.
1. Cut out “high ticket” items.
Nimoityn recommends avoiding some of the “high-ticket” items that are often added to the table, such as butter, salt and sauces.
“This can significantly reduce the amount of these components in your diet,” he said.
Patients with heart conditions should consult their doctors for specific dietary guidance. (iStock)
2. Start small
“Include small portions of your first plate,” advises Rozanski.
“Eating for a long time tends to encourage seconds, so keeping your first meal in check is important.”
3. Eat carefully
“Eating slowly and taking breaks to enjoy the company of family and friends before rushing to fill a second plate can help prevent overeating,” suggests Nimoityn.
“Give your body 10 to 15 minutes to experience fullness before refilling your plate.”
Rozanski echoed that advice, encouraging people to “taste every bite.”
“Put your fork down between bites, chew well and focus on the taste to help prevent overeating,” he advised.
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Before leaving for a few seconds, Rozanski said it’s best to pause.
“Give your body 10 to 15 minutes to see if it’s full before you refill your plate,” she advises.
Experts recommend walking slowly after the Thanksgiving meal. (iStock)
4. Remove it
Experts recommend walking slowly after the Thanksgiving meal.
“Walking after eating can help digestion, lower blood sugar and support heart health,” said Setareh.
5. Stick to medication
“Make sure you take all your prescribed medications as usual and avoid foods or drinks that may interact with them, such as excessive alcohol,” advises Setareh.
6. Make eating a habit
“Having a heart-healthy diet throughout the year — combined with a thorough screening by a doctor for future heart risk, including screening for lipid and vascular inflammatory markers — can help prevent future heart attacks,” Nimoityn said.
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Patients with heart conditions should consult their doctors for specific dietary guidance, he added.
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