The Holiday Dilemma: Overindulgence vs. Moderation

Tips from Dr. Ricardo Cigarroa II, Interventional Cardiologist, on Eating in Moderation

The holiday season is a time for joy, celebration, and often indulgence. However, the overabundance of rich foods and decadent desserts can put a strain on your heart health if you’re not mindful. This is why it is important to remain heart-healthy conscious, even during the most tempting time of the year.

“It’s easy to get caught up in the festivities and forget that what we eat has a direct impact on our heart health,” says Dr. Ricardo Cigarroa II, Interventional Cardiologist. “The key is not deprivation but balance. You can enjoy the flavors of the season without overloading on unhealthy choices.”

Dr. Cigarroa explains that the holidays are often filled with foods high in saturated fats, salt, and sugar—all of which can elevate blood pressure, increase cholesterol levels, and stress the heart. “The occasional treat is fine,” he says. “But overindulging repeatedly can lead to cumulative damage, especially for those already at risk for cardiovascular disease.”

Strategies for a Heart-Healthy Holiday

Dr. Cigarroa offers practical strategies for enjoying holiday meals while keeping your heart in mind:

1. Practice Portion Control:
   “You don’t have to eat everything on the table to enjoy the meal. Take small portions of your favorite dishes and savor them.” He suggests using a smaller plate to help control portion sizes and avoid the temptation to overfill it.
2. Fill Your Plate with Nutrient-Dense Foods First:
   “Start with salads, vegetables, and lean proteins. These will help fill you up and leave less room for high-calorie, less nutritious options.” Fiber-rich foods also aid digestion and help maintain healthy cholesterol levels.
3. Limit Sugary and Fatty Foods:
   Desserts and rich sides are staples of holiday meals, but Dr. Cigarroa advises moderation. “Choose one dessert instead of sampling several. A small slice of pie can be just as satisfying as a large one when eaten slowly.”
4. Stay Hydrated:
   “Sometimes, what feels like hunger is actually thirst. Drink plenty of water throughout the day and consider alternating alcoholic beverages with water to reduce calorie intake.”
5. Plan Ahead:
   “If you know you’re attending a holiday gathering, eat a healthy snack beforehand. Going in hungry makes it harder to make good choices.”

Mindfulness Over the Holidays

In addition to practical tips, Dr. Cigarroa stresses the importance of mindfulness. “Be present with your meals. Eating slowly and appreciating the flavors helps you recognize when you’re full, preventing overeating.”

He also recommends focusing on the social aspects of the holidays rather than making food the centerpiece. “Spend time with family, take a walk after a big meal, and focus on the joy of the season,” he says.

Caring for Your Heart Year-Round

While the holidays can be a challenging time for maintaining healthy habits, Dr. Cigarroa reminds us that heart health is a year-round commitment. “Your heart doesn’t take a break during the holidays, and neither should your healthy habits. Think of the long-term benefits—you’re not just eating for today; you’re eating for a healthier tomorrow.”

The holidays are a time for celebration, and by following Dr. Cigarroa’s advice, you can enjoy the season while prioritizing your heart health. “It’s all about balance and making thoughtful choices,” he concludes. “A healthy heart is the greatest gift you can give yourself and your loved ones.”

So, this holiday season, raise a toast—but make it a heart-friendly one!