Holiday Comfort Foods: How to Keep Your Heart Healthy and Happy This Season 

As the holiday season approaches, it's normal to feel drawn to comforting, hearty foods that evoke warmth and nostalgia, especially during a gathering of friends and family. However, the traditional dishes that tend to be served at our celebrations—rich in fats, sugar, and simple carbohydrates—might have more of an impact on heart health than we realize. Indulging in comfort foods is especially common during times of stress, which is another significant factor influencing cardiovascular health.  

Here, we dive into the connections between comfort foods, holiday eating, and heart health, offering ways to enjoy seasonal treats without overburdening your cardiovascular system.  

Why Comfort Foods Are Hard on the Heart 

Many of the ingredients that make holiday dishes rich and flavorful—such as butter, cream, and sugar found in mashed potatoes, stuffing, and desserts—are also full of saturated fats, sugars, and simple carbs. When consumed in excess, these elements can lead to increased cholesterol, elevated blood pressure, and even insulin resistance, which all put stress on the cardiovascular system. 

• High Saturated Fats 

Saturated fats are commonly found in meat, dairy products, and many traditional holiday dishes. According to the American Heart Association, a diet high in saturated fats raises LDL (“bad”) cholesterol levels, contributing to the development of plaque in the arteries, which restricts blood flow and increases the risk of heart disease. 

• Sugar and Carbohydrates 

Holiday treats often contain added sugars and refined carbohydrates, which cause blood sugar spikes that can lead to insulin resistance and, over time, type 2 diabetes and heart disease. The Center for Disease Control and Prevention (CDC) reports that regularly consuming high-sugar foods increases the likelihood of weight gain and obesity, two key risk factors for cardiovascular issues. 

• Sodium Salt 

Sodium salt, often abundant in holiday entrees and side dishes, raises blood pressure by causing the body to retain more water, increasing blood volume, and straining the heart. The National Institutes of Health (NIH) emphasizes that overconsumption of sodium is a major contributor to hypertension and a leading cause of cardiovascular disease globally. 

Stress-Food Connection 

Holiday gatherings and end-of-year pressures often increase stress, making us more likely to crave comfort foods. Research has shown that stress hormones, particularly cortisol, stimulate appetite and increase the desire for high-calorie foods rich in fat and sugar. According to the Mayo Clinic, stress-eating can lead to cycles of overeating and negative impacts on mental and physical health. This combination of holiday stress and comfort food indulgence can create a “perfect storm” for cardiovascular strain. 

Why Comfort Foods Bring Temporary Joy (But Long-Term Stress) 

Foods high in sugar and fats activate the brain’s pleasure centers, releasing dopamine, a neurotransmitter linked with reward and happiness. This is one reason we find comfort foods so satisfying in the short term. However, these brief bursts of pleasure are often followed by guilt, lethargy, or even withdrawal-like symptoms when the pleasure fades. In fact, frequent indulgence in high-sugar foods can decrease the brain's sensitivity to dopamine, making us crave more sugar to get the same pleasure—a cycle that can contribute to overeating and weight gain. 

In addition to the immediate effects, diets high in sugar and fat have been shown to impair mood and energy levels. This is especially problematic during the holiday season, a time when mental and physical resilience are already tested. 

Healthier Holiday Tips: Enjoy Foods Without the Guilt 

While it might be difficult––and unthinkable for some––you can alter some of your favorite dishes to make them more heart-healthy without sacrificing flavor. Consider incorporating dishes that feature lean proteins, whole grains, and a variety of vegetables. With a few mindful adjustments, holiday foods can still be comforting without overwhelming the heart. Here are some practical steps to help: 

• Mashed Potatoes 

Instead of heavy cream and butter, try mashed cauliflower with a bit of olive oil for a creamy, lower-calorie alternative. 

• Green Bean Casserole 

Skip the cream-based sauce and instead sauté green beans with garlic and olive oil for a flavorful, healthier side dish. 

• Pumpkin Pie 

Use a crustless recipe or one with oats to cut down on refined carbs, and consider sweetening with a natural alternative like honey or stevia. 

• Replace Saturated Fats 

Use heart-healthy unsaturated fats like olive oil instead of butter where possible. Swapping heavy cream for yogurt or plant-based alternatives can lower saturated fat content without diminishing flavor. 

• Reduce Sugar and Salt 

The CDC recommends cutting back on added sugars and using herbs and spices in place of salt to add flavor to dishes. 

• Add Nutrient-Rich Ingredients 

Eating more vegetables, whole grains, and legumes can increase fiber intake, which helps lower cholesterol. Consider adding roasted veggies or a whole-grain salad as holiday side options.  

• Lean Protein Options 

Replace red meat with turkey, chicken, or fish, which contain less saturated fat and are easier on the heart. Preparing these proteins with heart-healthy oils and herbs instead of salt can make a big difference. 

• Fruit-Based Desserts 

Instead of traditional pies and cakes, try baked apples with cinnamon or poached pears. These naturally sweet treats have a lower glycemic impact and can satisfy sweet cravings without causing sharp blood sugar spikes. 

• Practice Portion Control 

Smaller portions allow for enjoying all your favorites without overloading on fats, sugars, or salt. The Mayo Clinic suggests using smaller plates to naturally encourage smaller portions and promote balanced eating. 

• Stay Active 

Physical activity helps balance out rich foods by promoting blood flow, lowering blood pressure, and managing blood sugar levels. Even a short walk after a big meal can make a difference. 

Celebrating the Holidays with Balance 

The holidays don’t have to be an all-or-nothing affair when it comes to indulgence. By taking a balanced approach, you can still savor the comforting flavors of the season while protecting your heart health. For more tips and guidance, the American Heart Association and the CDC offer resources on making heart-smart food choices during the holidays and beyond. 

Incorporating these adjustments and enjoying the holidays makes a meaningful difference for your heart. And remember, maintaining your cardiovascular health is about consistency over time. The team at CardioVascular Health Clinic is here to support you in making heart-healthy choices year-round, ensuring that every season is a season of well-being. Schedule an appointment with our specialists today to create a personalized plan that supports your heart health through every stage of life.