Have a Heart Healthy Thanksgiving

November 20, 2024 

Thanksgiving is almost here! It’s a day of great food, gratitude and family but if you’re managing high blood pressure (hypertension), the holiday’s rich, sodium-heavy meals can present some challenges. With a few mindful adjustments to your Thanksgiving menu and advance meal planning, however, you can enjoy the holiday without compromising your health.

When preparing for Thanksgiving, a little bit of planning can make a huge difference!

Heart-Healthy Cooking Techniques

The way food is prepared can impact your blood pressure as much as the ingredients themselves.

• Use healthy fats. When cooking, use heart-healthy oils like olive oil rather than butter or lard. Healthy fats can actually help lower bad cholesterol, which is good for blood pressure management.
• Limit frying. Instead of frying foods, try baking or steaming. For example, bake sweet potato wedges instead of serving deep-fried french fries.
• Swap ingredients. If you’re preparing a casserole and feeling adventurous, try swapping cream and butter for low-sodium broth and just a dab of olive oil.

Lean Protein

While the Thanksgiving turkey is the main attraction at the table, choose the lean, skinless white meat – it’s packed with protein, low in fat and naturally low in sodium. Skip the fried turkey option if you’re aiming to keep things light. And remember: seasoning with herbs like rosemary and thyme can add plenty of flavor without any extra salt.

Gobble Up the Veggies

Many Thanksgiving tables are overflowing with butter-soaked mashed potatoes, creamy casseroles and salty stuffing. But there’s a healthy option in the mix – veggies! By choosing vegetable dishes, you’re filling up on nutrients without loading up on sodium. For a tasty veggie boost:

• Roast brussels sprouts and carrots. Toss with a bit of olive oil, sprinkle with pepper and roast to bring out their natural sweetness. You won’t even miss the salt!
• Toss salad with mixed greens. Add a handful of nuts, some apple slices and a vinaigrette. You get a big crunch without raising your blood pressure.

Keep Sodium in Check

Thanksgiving meals tend to be loaded with salt, especially in dishes like stuffing, gravy and pre-prepared sauces. Some tips for a lower-sodium Thanksgiving:

• Try homemade broths and stocks. Store-bought broths can have excessive sodium amounts, so if you’re able to make your own or enjoy someone else’s creation, it will be worth it!
• Enjoy potassium-rich foods. Potassium helps counterbalance sodium. Include sweet potatoes, beans and leafy greens in your dishes to help maintain healthy blood pressure levels.
• Avoid processed foods. That includes boxed stuffing and instant mashed potatoes. Homemade versions give you full control over the salt content.
• Flavor with herbs and spices. Try garlic, pepper, lemon zest and paprika!

Go Easy on the Gravies and Sauces

Gravy is delicious! Unfortunately, it’s often loaded with salt and fat. But here’s the good news: you don’t have to skip it entirely. Make your gravy using low-sodium broth and skim the fat from the turkey drippings. Use fresh herbs for extra flavor and you’ll have a delicious gravy that won’t wreck your blood pressure goals. Consider these additional healthy choices:

• Limit or skip canned cranberry sauce. Canned sauces often contain large amounts of added sugar. Instead, make a fresh cranberry sauce with a bit of orange zest and honey or stevia for a more natural sweetness.
• Control portion. If you do indulge in traditional sauces, use small portions and focus on savoring each bite.

Watch Your Portion Sizes

Thanksgiving and oversized portions go together like pie and whipped cream but overeating can put stress on your body, which may lead to higher blood pressure. Here are a few tips for enjoying without overindulging:

• Use a smaller plate. It tricks your brain into thinking you’re eating more, so you’ll feel full without overdoing it.
• Focus on quality over quantity. Enjoy each bite mindfully – you don’t need to eat a mountain of stuffing to appreciate it.
• Say no to seconds. Stick to one round at the dinner table to avoid accidental overeating.

Monitor Your Blood Pressure

Monitoring your blood pressure throughout the day can help you gauge how your body reacts to the meal and festivities. If you have a home blood pressure monitor, here’s how you can use it effectively during Thanksgiving:

• Take a baseline reading. Take a reading in the morning to see your baseline blood pressure.
• Check after your meal. Monitor your blood pressure about 1-2 hours after eating to see how it was affected.
• Track readings. Write down your blood pressure numbers, especially if you experience any spikes. This can be helpful information for your doctor to review.

Get Up and Move

Thanksgiving doesn’t mean sitting all day. In fact, some movement can help keep your blood pressure stable and reduce stress. If your blood pressure numbers creep up after the meal, a post-meal walk can help bring them back down, while also giving you a little more time to bond with family or enjoy some quiet moments outside.

Don’t Skip Dessert

No Thanksgiving is complete without a little something sweet, but desserts can be loaded with sugar. Instead of skipping dessert, look for heart-friendly options:

• Opt for fruit-based desserts. Fresh fruit with a dollop of yogurt can be a satisfying end to the meal.
• Cut smaller portions. If you really want that pumpkin pie, try a sliver rather than a big slice and savor each bite.
• Try low-sugar recipes. There are plenty of recipes that use less sugar or substitutes like stevia, to create desserts that are kinder to your heart.

Give Thanks

Thanksgiving doesn’t have to derail your blood pressure. By being mindful of your choices and making a few adjustments, you can still enjoy the flavors and warmth of the holiday without compromising your health. Embrace your commitment to a healthy lifestyle, monitor your blood pressure and celebrate with a heart-healthy Thanksgiving.

References:

• https://www.heart.org/en/news/2022/12/06/keeping-high-blood-pressure-at-bay-for-the-holidays
• https://heart.stonybrookmedicine.edu/Thanksgiving