A dietitian’s top tips for heart healthy festive feasting

Media release: Tuesday 3 December 2024

Enjoy our heart-healthy holiday recipes this festive season

The Heart Foundation is today launching a new cookbook and a range of dietitian-approved tips to encourage heart-healthy eating this festive season.

Senior dietitian Jemma O’Hanlon said end of year celebrations were often associated with indulgence and a ‘treat yourself’ mentality, but it was possible to still be merry if moderation was on the menu.

Ms O’Hanlon’s top tips for healthier festive feasting include:

• Cut back on deli meats: Decrease your intake of deli meats on grazing boards, which are high in salt. Go easy on the ham and make sure you’re eating a balanced diet of heart healthy food such as fruit, vegetables and wholegrains.
• Fill-up on fish or vegetable options first: Opt for seafood or vegetable canapes such as sushi or rice paper rolls at events and minimise your intake of deep fried alternatives which can be high in saturated fat.
• Enjoy a sparkling water with a twist: Water is the most heart healthy drink. Swap a glass of alcohol for a glass of sparkling water with fresh lime.
• Add flavour without salt: Replace salt with herbs, spices or garlic when cooking for a crowd. Eating too much salt can lead to high blood pressure which is a leading risk factor for heart disease.
• Seek inspiration: Download a copy of this year’s Heart Foundation’s Holiday Recipe Cookbook and impress with a festive favourite recipe that’s good for your heart.

A balanced approach to festive feasting

Ms O’Hanlon said cutting out discretionary foods entirely was not a realistic goal for many people.

“If we approach the festive season with balance on our minds, we can enjoy our favourite foods this holiday season, while staying on track to prioritise our health goals,” she said.

“Try to avoid an ‘all or nothing’ mindset as being too strict this festive season can cause us to crave unhealthy foods even more.

“Be realistic and pick one or two moments to really savour your favourite festive food and commit to balancing out the rest of the week.”

Spread the festive cheer and get cooking

Ms O’Hanlon suggested adding colour to your Holiday Season cooking by using fresh fruit and vegetables, but frozen produce was another option if fresh wasn’t possible.

“A heart healthy eating pattern includes plenty of vegetables, fruits and wholegrains so look to add them into your Christmas cooking where you can. If you’re looking for recipe ideas, the Heart Foundation’s new Holiday Cookbook is now available and is full of recipes to please a crowd this Christmas and stay heart healthy,” she said.

“Why not try a heart healthy twist on a traditional recipe this year? Give our turkey and sage meatballs with cranberry sauce a go. Or instead of a ham, whip up our fish skewers with tabouleh.

“If you have a sweet tooth, make sure fresh fruit is on the menu and try a heart healthy option such as the mini berry and yoghurt pavlova or baked Christmas pudding, which are healthier alternatives to the traditional versions.”

To access the 21 festive favourite recipes, download a copy of the 2024 Heart Foundation Holiday Cookbook from the Heartshop website.