There are foods popular in Christmas that are good for your blood pressure, and there are foods that are bad for your blood pressure. During the Christmas season in the United States, several popular foods and beverages are known for their rich flavors but can be detrimental to heart health when consumed in excess. Here are some to be mindful of:
Christmas foods bad for blood pressure
Eggnog
This traditional holiday beverage is made with cream, sugar, and eggs, often spiked with alcohol. A single serving can contain up to 343 calories and nearly a day’s worth of recommended sugar intake.
Pecan Pie
While pecans offer some nutritional benefits, pecan pie is typically high in sugar and fat, with approximately 37 grams of fat per serving.
Fruitcake
Despite its fruit content, traditional fruitcake is dense with butter, sugar, and syrup, making it high in calories and fat.
Pigs in a Blanket
These bite-sized sausages wrapped in pastry are festive favorites but are high in saturated fats and sodium, contributing to increased cholesterol levels.
Cheese Balls
Often served as appetizers, cheese balls are rich in saturated fats and calories, which can negatively impact heart health.
Christmas foods good for blood pressure
Enjoying heart-healthy foods during the Christmas season is entirely possible with thoughtful choices and preparation methods. Here are some festive options that are both delicious and beneficial for your heart:
Roasted Turkey
A traditional centerpiece, turkey is a lean protein source. Opt for skinless portions to reduce saturated fat intake. Herb seasoning can enhance flavor without adding extra sodium. Do not use table or any other kind of salt.
Baked Salmon
Rich in omega-3 fatty acids, salmon supports heart health. Baking with herbs and a squeeze of lemon maintains its nutritional benefits.
Roasted Brussels Sprouts
High in fiber and antioxidants, roasted Brussels sprouts make a nutritious side dish. Toss with olive oil and garlic for added heart-healthy fats and flavor.
Quinoa Salad with Cranberries and Nuts
Combining quinoa, a whole grain, with cranberries and a handful of nuts provides fiber, antioxidants, and healthy fats, contributing to cardiovascular wellness.
Sweet Potatoes
Naturally sweet and high in fiber, vitamins, and potassium, sweet potatoes can be baked or mashed with a touch of cinnamon for a heart-friendly side.
Fresh Fruit Salad
A mix of berries, apples, and citrus fruits offers a dessert rich in vitamins, fiber, and antioxidants, promoting heart health.
Further Reading
Here are five U.S.-based articles discussing the relationship between Christmas foods and blood pressure:
- Keeping high blood pressure at bay for the holidays
This article from the American Heart Association offers tips on managing blood pressure during the holiday season, including dietary considerations. - Five blood pressure tips this holiday season
Another resource from the American Heart Association, providing strategies to maintain healthy blood pressure amidst holiday indulgences. - Worst Foods for High Blood Pressure
This WebMD slideshow highlights foods to avoid during the holidays to keep blood pressure in check. - Holiday Recipes
The American Heart Association provides heart-healthy holiday recipes to enjoy festive meals without compromising blood pressure. American Heart Association Recipes
