Health
Navigating Thanksgiving with heart disease: What to eat and what to avoid
This week, many American families will sit down to enjoy a traditional Thanksgiving meal together — but those who live with a heart condition may need to put some extra thought into what goes on the plate.
Nearly half of U.S. adults live with some type of cardiovascular 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 results in overindulgence of food and alcohol, which can pose a risk to individuals with known or unknown heart disease,” Dr. Philip Nimoityn, clinical 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 that overindulgence.
Doctors offer tips on Thanksgiving foods to embrace and foods to avoid for people with heart disease. (iStock)
“Every year after Thanksgiving, I see patients that present to the emergency room or my clinic with heart failure exacerbation, hypertensive emergency or diabetic crisis,” he told Fox News Digital.
Foods to avoid
Salty, high-sodium foods are the main cause of congestive heart failure exacerbation and high blood pressure, according to Setareh.
“Canned gravies, processed meats (such as ham and sausage stuffing), and salty snacks can lead to fluid retention and elevated blood pressure,” he said.
Instead, he recommends opting for homemade alternatives with no added salt.
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Trans fats and saturated fats can raise LDL (“bad”) cholesterol, Setareh said.
To prevent that, he recommends avoiding buttery mashed potatoes, heavy cream-based casseroles, gravy and store-bought baked goods.
When it comes to meats, Nimoityn suggests avoidingfo the fattier choices.
“Thanksgiving is a holiday that often results in overindulgence of food and alcohol, which can pose a risk to individuals with known or unknown heart disease.”
“Dark turkey meat from the thigh and leg contains significantly more fat than white meat, and ham contains significantly more sodium than turkey,” he said.
Also steer clear of store-bought cranberry sauce, advised Dr. Alan Rozanski, a professor of medicine at the Icahn School of Medicine and director of nuclear cardiology at Mount Sinai St. Luke in New York City.
“They’re often packed with added sugar,” he warned.
“Traditional pies and sugary drinks can spike blood sugar and contribute to weight gain,” a doctor cautioned. “Choose desserts made with less sugar or natural sweeteners.” (iStock)
When it comes to beverages, Nimoityn recommends avoiding or limiting alcohol because of its direct effects and additional calories, as well as apple cider, which contains a significant amount of sugar.
Sugary desserts are another culprit to avoid.
“Traditional pies and sugary drinks can spike blood sugar and contribute to weight gain,” Setareh cautioned. “Choose desserts made with less sugar or natural sweeteners.”
Heart-healthy foods
For those with a heart condition, Setareh recommends choosing lean proteins.
“Turkey (without the skin) is an excellent source of lean protein,” he said. “Avoid deep-fried 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 added sugar),” he said. “Whole-grain stuffing is also a better choice.”
For a flavorful, nutritious side, a doctor recommends roast green beans, asparagus or carrots with olive oil and herbs. (iStock)
For heart-healthy fats, Setareh suggests incorporating ingredients like walnuts, almonds and olive oil into recipes.
“These provide omega-3 fatty acids and support heart health,” he said.
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For dessert, fresh fruit salads or baked apples with cinnamon are heart-healthier alternatives to traditional pies.
“Taking larger portions of the healthier foods will result in having smaller portions of the foods that are higher in fat, carbohydrates and sodium,” added Nimoityn.
6 healthy twists on traditional faves
Rozanski believes people with heart conditions can still enjoy Thanksgiving favorites by giving them a heart-healthy twist.
“Dark turkey meat from the thigh and leg contains significantly more fat than white meat, and ham contains significantly more sodium than turkey,” an expert said. (iStock)
Below are some of his tips.
Turkey: Use whole grains, fresh vegetables and low-sodium broth for a healthier stuffing — and go easy on the gravy, he advised.
Non-starchy vegetables: For a flavorful, nutritious side, Rozanski recommends roast green beans, asparagus or carrots with olive oil and herbs. “Classics like sweet potatoes with marshmallows and brown sugar, buttery mashed potatoes, creamy green bean casserole, and glazed carrots often come with loads of added fats and sugars,” he cautioned.
Salad: “A fresh, leafy green salad with nuts, seeds and a light vinaigrette adds a vibrant, healthy option to your table,” he said.
Mashed Potatoes: Swap traditional mashed potatoes for mashed cauliflower as a lighter alternative, Rozanski suggested.
Dinner Rolls: The doctor recommends choosing whole-grain rolls over refined ones.
Desserts: “Enjoy pie in moderation or try healthier treats like fresh fruit, dark chocolate or air-popped popcorn with light seasoning,” Rozanski suggested.
6 more heart-healthy tips
The doctors shared some additional Thanksgiving health tips for those who have heart conditions.
1. Cut out the “high-ticket” items
Nimoityn recommends avoiding some of what he calls the “high-ticket” items that are often added at the table, such as butter, salt and sauces.
“This can markedly decrease the amount of these components in your meal,” he said.
Patients with heart conditions should consult with their doctors for specific dietary guidance. (iStock)
2. Start small
“Serve modest portions for your first plate,” Rozanski advised.
“Long meals often encourage seconds, so keeping your initial serving manageable is key.”
3. Eat mindfully
“Eating slowly and taking a break to enjoy the company of family and friends before rushing to fill a second plate can help to prevent overeating,” Nimoityn suggested.
“Give your body 10 to 15 minutes to recognize fullness before refilling your plate.”
Rozanski echoed that advice, encouraging people to “savor every bite.”
“Put your fork down between bites, chew thoroughly and focus on the flavors to help prevent overeating,” he recommended.
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Before going for seconds, Rozanski said it’s best to pause.
“Give your body 10 to 15 minutes to recognize fullness before refilling your plate,” he advised.
Experts recommend taking a brief walk after eating the Thanksgiving meal. (iStock)
4. Walk it off
Experts recommend taking a brief walk after eating the Thanksgiving meal.
“A post-meal walk can aid digestion, lower blood sugar and support heart health,” said Setareh.
5. Adhere to medications
“Ensure that you take all your prescribed medications as usual and avoid foods or beverages that may interact with them, such as excessive alcohol,” Setareh advised.
6. Make nutrition a habit
“Having a heart-healthy diet throughout the year — combined with comprehensive screening by a physician for future cardiovascular risk, including evaluation of lipid and vascular inflammatory markers — may help to prevent adverse cardiac events in the future,” Nimoityn said.
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Patients with heart conditions should consult with their doctors for specific dietary guidance, he added.
Lung transplant recipient marries the brother of her donor
Jennifer, a double-lung transplant recipient, felt an “instant connection” after meeting the brother of her organ donor, Jill Ellis. The two are now happily married and forever grateful for the legacy Jill has left as an organ donor.
People with HIV are now permitted to donate kidneys or livers to recipients who are also HIV-positive, health officials announced on Tuesday.
The new rule — part of the HIV Organ Policy Equity (HOPE) Act — is intended to shorten wait times for transplants, as reported by the AP. It went into effect on Wednesday, Nov. 27.
“This rule removes unnecessary barriers to kidney and liver transplants, expanding the organ donor pool and improving outcomes for transplant recipients with HIV,” said U.S. Health and Human Services (HHS) Secretary Xavier Becerra in a statement, per the AP.
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Prior to this change, HIV-positive organs were only allowed as part of research studies, which the government began allowing in 2013.
People with HIV are now permitted to donate kidneys or livers to recipients who are also HIV-positive, health officials announced on Tuesday. (iStock)
The decision comes on the heels of a recent study published in the New England Journal of Medicine, which found that recipients of organs from HIV-positive donors had “similar high rates of overall survival and low rates of organ rejection” over a four-year period, the AP reported.
A total of 500 kidney and liver transplants from HIV-positive donors have been performed in the U.S. as part of research studies.
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“Research shows that kidney and liver transplants between donors and recipients with HIV can be performed safely and effectively,” Assistant Secretary for Health Admiral Rachel L. Levine, M.D., added in the HHS’ announcement.
“Research shows that kidney and liver transplants between donors and recipients with HIV can be performed safely and effectively.”
“This policy change reflects our commitment to following the evidence and updating our approaches as we learn more. By removing research requirements where they are no longer needed, we can help more people with HIV access life-saving transplants.”
“It increases the supply at a time when the demand is so great,” said Dr. Marc Siegel, senior medical analyst for Fox News. Siegel practices at NYU Langone Health, which performed 576 organ transplants in 2023. (Noam Galai/Getty Images)
Dr. Marc Siegel, senior medical analyst for Fox News, practices at NYU Langone Health, which performed 576 organ transplants in 2023.
“I don’t have a problem with HIV organs being used, because we have people dying on waiting lists here,” Siegel told Fox News Digital. “It increases the supply at a time when the demand is so great.”
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“HIV is now a chronic disease, and what matters is viral load — and we can get that viral load to zero,” he went on.
“Giving HIV positive organs to HIV positive recipients makes total sense. There’s no additional risk there.”
The wait for a liver transplant can be up to five years, per the Organ Procurement and Transplantation Network. (iStock)
Most people in the U.S. who are on the national kidney transplant waiting list will wait three to five years, according to the American Kidney Fund.
The wait for a liver transplant can be up to five years, per the Organ Procurement and Transplantation Network.
For more Health articles, visit www.foxnews.com/health
The National Institutes of Health (NIH) is also seeking public comment on taking steps toward allowing heart, lung and pancreas transplants from HIV-positive donors, the HHS reported.
The focus of Thanksgiving may seem pretty simple — cooking, eating and giving thanks — but the specific choices made throughout the day can have an impact on your overall health.
From choice of food to stress levels, there are many aspects of the holiday that can affect physical and mental well-being.
Several wellness experts offered their top tips for navigating Thanksgiving in the healthiest possible way.
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1. Start the day with gratitude
Thanksgiving is the perfect time to reflect on the good in your life, according to Amy Morin, a Florida-based psychotherapist and author of “13 Things Mentally Strong People Don’t Do.”
She suggests starting the day by listing three things you’re grateful for — “whether it’s the support of loved ones, good health, or even a small joy like your favorite coffee.”
Thanksgiving is the perfect time to reflect on the good in your life, a psychotherapist said. (iStock)
“Taking a moment to think about what you’re truly grateful for in a quiet moment can set a positive tone for the day,” Morin told Fox News Digital.
“It can also increase your happiness, improve your relationships and give you a boost in mental strength that you’ll likely need during the day.”
2. Don’t skip breakfast
It might seem wise to forgo the meal leading up to Thanksgiving, with the idea of “making room” for the main food event, but experts say that’s not a good idea.
“When you skip breakfast or lunch, you tend to be ravenous by the time you do eat, and that sets you up for overeating as you overindulge,” Shelley Balls, a registered dietitian nutritionist at Consumer Health Digest based in Wyoming, told Fox News Digital.
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“This is often accompanied by a sluggish, painful and miserable feeling afterward, as you tend to eat faster without listening to your fullness cues.”
Instead, she recommends eating a balanced breakfast so you feel more satisfied throughout the day.
“When Thanksgiving dinner rolls around, you’ll have more control of what and how much you choose to eat.”
3. Choose foods wisely
Among the many options on the Thanksgiving table, some choices are better than others.
“Have a little bit of everything (because that’s tradition), but tread lightly around the charcuterie board — and when you go for seconds, cut down on the butter, cream and fats,” advised Dr. Michael Schopis, a New York gastroenterologist.
“Some patients have trouble digesting certain carbohydrates, which can lead to excessive bloating and gas, causing pain related to functional disorders such as irritable bowel syndrome,” a doctor cautioned. (iStock)
It’s best to avoid pre-processed foods, foods high in nitrates (cured meats), simple carbohydrates and trans fats, the doctor told Fox News Digital.
“Some patients have trouble digesting certain carbohydrates, which can lead to excessive bloating and gas, causing pain related to functional disorders such as irritable bowel syndrome,” he cautioned.
“Taking a moment to think about what you’re truly grateful for can set a positive tone for the day.”
“Nitrates in high amounts have been known to increase the risk of developing polyps and certain GI cancers,” Schopis added.
Dr. Jaclyn Albin, director of culinary medicine at UT Southwestern in Dallas, Texas, recommends starting with a smaller helping and going back for more if you’re still hungry.
It’s best to avoid pre-processed foods, foods high in nitrates (cured meats), simple carbohydrates and trans fats, a doctor told Fox News Digital. (iStock)
“Plan to fill half the plate with fruits and veggies and create a balance between proteins, fruits, fiber and sweets,” she suggested to Fox News Digital.
“Also, don’t be afraid to add variety. Savoring the different colors, flavors and textures will enhance the meal.”
4. Practice mindful eating
“Chew thoroughly, savor the flavors, notice the food’s appearance and aroma and engage in conversation with family and friends to slow down,” Jennifer Wilcox, a Fay dietitian based in Chicago, told Fox News Digital.
“Choose to speak about things you have in common and reminisce over good memories,” an expert recommended. (iStock)
“A slower pace of eating will help improve digestion and help you recognize comfortable fullness.”
Another reason to slow down is that the faster you eat (and the less you chew), the more stomach acids have to work to break down foods, which leads to gas, bloating and reflux, Schopis added.
5. Drink water with dinner
This tip comes from Christine Byrne, a registered dietitian and the owner of Ruby Oak Nutrition in Raleigh, North Carolina.
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“Keeping alcohol to a minimum will help you feel much better while you eat and afterward,” she told Fox News Digital.
“Because alcohol is a toxin, your body (particularly your liver) prioritizes breaking it down and getting it out of your system,” she went on. “That means digesting other food gets put on hold while the alcohol is processed.”
“If you can, stick to water while you eat, and alternate boozy beverages with non-alcoholic ones,” a nutritionist recommended. (iStock)
As a result, you could feel uncomfortable for hours after the meal, Byrne said.
“If you can, stick to water while you eat, and alternate boozy beverages with non-alcoholic ones.”
6. Set boundaries
The holidays can be challenging when it comes to family relationships, as differences in lifestyle, opinions and values can cause rifts that are challenging to navigate, according to Jillian Amodio, a licensed therapist and founder of Moms for Mental Health in Maryland.
“When seeing family this holiday season, set boundaries for yourself,” Amodio advised.
“Be honest with yourself and make the decision that will benefit your mental health.”
“Who can you be around, and who will be too difficult to spend time with? Be honest with yourself and make the decision that will benefit your mental health.”
It’s best to avoid engaging in topics of conversation that could become inflammatory, she said.
“Choose to speak about things you have in common and reminisce over good memories,” Amodio recommended.
Some other ideas include bringing old photo albums, playing board games and taking breaks throughout the day by stepping into another room as needed.
7. Take guilt off the menu
“Remember that Thanksgiving is just one day and guilt is not a food group,” said Elizabeth Harris, a registered dietitian in Maryland.
“Consider how you want to feel after your holiday meal and do your best to walk your choices backwards from there.”
“Consider how you want to feel after your holiday meal and do your best to walk your choices backwards from there,” an expert advised. (iStock)
And if you miss the mark, it’s not the end of the world, she noted.
“You get another chance at your very next meal to practice making feel-good choices that better support your needs.”
8. Make time to relax
“Amid the cooking, hosting and socializing, carve out small moments to recharge,” suggested Morin.
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When things feel overwhelming throughout the busy day, the psychotherapist suggests taking five minutes to breathe deeply, meditate or just enjoy a quiet moment with your thoughts.
“These little pockets of relaxation can give you the mental strength you need to make it through the day,” she told Fox News Digital.
9. Walk it off
Experts agree that it’s important to take a walk after the Thanksgiving meal, even if it’s short.
Post-meal movement also helps to regulate blood sugar levels, especially after consuming calorie-dense foods. (iStock)
“Exercise and physical activity increases the body’s metabolic rate, helping your body process richer foods more effectively,” noted Melissa Burdi, dean and vice president of the Purdue Global School of Nursing and a cardiac nurse in Illinois.
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“It also stimulates the digestive tract, preventing bloating or discomfort from heavy meals.”
Post-meal movement also helps to regulate blood sugar levels, especially after consuming calorie-dense foods, Burdi added.
Fox News’ Health newsletter brings you stories on the latest developments in health care, wellness, diseases, mental health and more.
TOP 3:
– Thanksgiving on Ozempic: Experts give tips on how to enjoy dinner with a smaller appetite
– Doctors share 6 ways to prevent getting sick during holiday gatherings
– Tips to control emotional eating during stressful times
Holiday gatherings can increase the risk of spreading infections. Doctors share tips to keep from getting sick when spending time with family and friends. (iStock)
MORE IN HEALTH
OFF THE TABLE – Here are the foods you should avoid on Thanksgiving if you have heart disease. Continue reading…
GIVING THANKS – Expressing gratitude can make you happier and healthier, according to experts. Continue reading…
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