Share a ‘Hearty’ meal this Christmas

Media release: 13 December 2023

A collection of heart-healthy festive favourites to share, celebrate and enjoy

The Heart Foundation’s free Holiday Recipes e-Book is something that’s designed to be downloaded and shared (with a donation towards some lifesaving research if you’re feeling festive).

Heart Foundation Senior Dietitian Jemma O’Hanlon said the recipes were made with one very important ingredient in mind: togetherness.

“While we’re certainly focusing on heart-healthy recipes, we’re also keen to see people cooking together and sharing these meals with others. We know that for many people, the festive season can be one of loneliness,” she said.

“Staying socially connected and talking with family and friends can help wellbeing. You can enhance your wellbeing even more by eating the right kinds of foods during the holidays.”

While spending some time with friends and family can have positive benefits for your heart, overindulging can undo a lot of that good.

“There’s often a lot of extra helpings and sweet treats, and despite our best intentions, many of us end up overeating and indulging more than we intend to. This can take a toll on our heart health,” Jemma said.

“The good news is that by making some small changes, it's possible to strike a balance and still enjoy the holiday festivities.”

Look after your tastebuds and your heart by sticking to the Heart Foundation’s easy-to-follow tips:

1. Support the Heart Foundation: heart disease remains Australia’s biggest killer and yet it is mostly preventable through physical activity and nutrition. The types of research that are funded by this support have the potential to drive incredible advances in the prevention, treatment and management of heart disease. If you’re in the mood to offer a helping hand, go to the Heart Foundation website - org.au - and follow the prompts.
2. Be aware of how long the festive season lasts: remember to pace yourself, it's OK to indulge a little, but it’s important to get back to healthy eating habits. Start your with a heart healthy eating resolution.
3. Add a heart healthy twist to traditional Christmas recipes: When cooking, use healthy oils and ingredients like nuts, seeds, avocados and olive oil. Instead of adding salt to boost flavour, change things up with herbs, spices, citrus and vinegar.
4. Make vegetables the star of your celebration menu: our hot holiday summers are a perfect time for colourful, tasty salads.
5. Keep moving: shift your celebrations beyond the table, by taking the whole family walking or bike riding. Alternatively, set up a game of backyard cricket or kick the footy in a local park.