How to Avoid Overeating During the Holidays When You’re at Risk for Heart Disease
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The holiday dinner table may be decked with delicious foods, but to give your heart a gift, be sure to pace yourself this season. Overeating can cause heartburn in the short term, and over time it can lead to unhealthy weight gain and obesity — which, according to the American Heart Association, is a major risk factor for heart attack and heart disease.
Also, a study published in Clinical Research in Cardiology revealed a holiday season peak in cardiac-related hospital admissions, with overeating cited as a key trigger.
“Binge eating puts stress on the body,” explains Amnon Beniaminovitz, MD, a cardiologist with Manhattan Cardiology in New York City. Much like emotional outbursts, running fast, or shoveling snow, overeating makes extra work for the heart, Dr. Beniaminovitz says.
The Long-Term Consequences of Overeating
Sonia Tolani, MD, an assistant professor of medicine at Columbia University Medical Center in New York City and part of Columbia’s Women’s Heart Center, adds that when overeating results in being overweight, that in turn can lead to the onset of type 2 diabetes. “And diabetes is one of the most significant risk factors for developing heart disease, tripling the risk of heart disease in women and doubling the risk in men.”
Along with diabetes and heart disease, the Centers for Disease Control and Prevention (CDC) notes that being overweight increases the risk of conditions and diseases like stroke, osteoarthritis, depression, and anxiety.
5 Cardiologist-Approved Tips to Avoid Overeating During the Holidays
To help maintain your fitness goals through this sugar- and fat-packed season and to keep your ticker in top shape well into the new year, consider adopting the following:
1. Stick to a Routine
Beniaminovitz believes having a strict diet and exercise regimen — eating the same meals at the same time each day and not deviating too much from that routine — is the best way to avoid holiday gluttony. It’s also a great tip for maintaining a heart-healthy diet all year round.
But holiday meals tend to be at odd times between when you would normally eat lunch and dinner. Do your best to stick to your regular routine as much as possible. For example, eat a healthy breakfast when you wake up and bring a healthy snack with you to have before your main holiday meal. That way, you won’t be left feeling so hungry when you finally sit down to all of that beautiful holiday fare. If weather permits, go for a walk with your family and friends in between or after the meal. It’s a great way to get in some movement for the day while spending quality time with your loved ones.
2. Avoid Foods With Saturated Fat
High-fat foods and foods rich in dairy should also be avoided, recommends Dr. Tolani. Try opting for heart-healthy foods like lean proteins, lots of fresh fruit and vegetables, and high-fiber whole grains.
Holiday foods have a tendency to be rich in unhealthy saturated fat. Do your best to limit fatty meats and cheeses while still allowing yourself to enjoy some of your holiday favorites. One trick is to fill one-quarter of your plate with your favorite indulgence and the rest with healthy foods such as lean proteins, whole grains, fruit, and vegetables. If you’re worried these foods may not be available at the meal you’re attending, offer to bring a healthy dish or two with you. That way you know you’ll have healthy options when it comes to filling your plate!
3. Take Your Time
“It takes about 20 minutes for the brain to get the message that your stomach is full,” says Everyday Health’s staff nutritionist, Kelly Kennedy, RD. “If you keep eating during this time, you can eat a lot more than your body really needs. Slow down, chew your food well, and put your fork down between bites to prevent overeating.” Tolani suggests that drinking water in between bites can help you pace yourself, too.
4. Plan Ahead
“Have a plan before you arrive at a holiday gathering,” advises Kennedy. She notes this could involve eating a healthy snack right before you arrive, drinking lots of water during the day, or planning to have a small portion of your favorite holiday treat. The key, she says, is to “know what works for you and stick to it.”
5. Focus on the Company
“It’s easy to get swept up in all of the food at a holiday event,” says Kennedy. “Instead of making food the center of your day, focus on visiting with friends and family. Take time to make conversation between bites, and you’ll eat less and enjoy your visit more.” When the holiday season draws to a close for another year, you’re more likely to remember the time spent with loved ones than the meals themselves.
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