The holidays are typically a time of serious indulgence and utter caloric abandon, from eggnog to honey-glazed ham. Yet as an Ohio-based board-certified cardiologist tells The Post, the most wonderful time of the year doesn’t have to derail healthy eating.
Dr. David Sabgir, who started the Walk with a Doc initiative in 2005, shared his tips for balancing indulgence with nutrition this month, including how to update a yummy dinner food to make it more heart-healthy — and keep you fuller for longer.
Get that good fat
3 Dr. David Sabgir recommends substituting avocado for foods high in saturated fat, such as butter and other spreads. Evgenija – stock.adobe.com
For Sabgir, happy holiday eating looks more like substitution than abstinence.
“You can support your heart health and keep cholesterol levels in check by replacing saturated fat with good unsaturated fats in everything from main dishes to desserts,” he said. “I recommend this year-round, but there are lots of easy swaps when it comes to holiday recipes that don’t compromise taste or texture.
“For example, the predominant fat in a creamy avocado is unsaturated, making it a great substitute for foods high in saturated fat such as butter and other full-fat spreads that you might default to in your holiday baked goods.”
It’s also filling so you don’t load up on empty calories.
“Fat also promotes satiety, helping you stay fuller longer, and the monounsaturated fats in avocados can help reduce bad cholesterol levels in your blood,” he added.
One of his go-tos is this recipe for Holiday Au Gratin Potatoes, which uses avocado “for an added layer of creaminess and in place of some of the high-fat dairy used traditional au gratin potatoes.”
3 This potatoes au gratin recipe contains a delicious and heart-healthy swap. Instagram/avocadosloveonetoday
Fill up on fiber
Sabgir notes that fiber-rich foods slow digestion and promote feelings of fullness. Incorporating more of them during the holidays ensures diners won’t go off the deep end.
“I advise my patients to enjoy their favorite dishes during the holidays and balance them by including fiber-rich foods daily in meals and snacks,” he said.
Some of his favorites are sliced veggies with hummus, nuts and oatmeal topped with pears.
3 Incorporating more fiber-rich food this time of year ensures diners won’t go off the deep end. ricka_kinamoto – stock.adobe.com
Mindful eating
Sabgir counts mindful eating as one of his top tips for staying healthy amid the festivities of the year’s end.
“Mindful eating is all about eating with intention and attention and being aware of your thoughts and emotions before, during and after eating,” he said.
This can be put into practice by eating slowly, savoring your food, and thinking about the flavors and textures.
You can also linger longer at the dinner table, splitting up your grazing by getting up and walking around.
“Moving your body and changing settings can be helpful to assess if you are still truly hungry,” he said.
Cardiologist shares simple swaps for healthier holiday meals
