The holiday dinner table may be decked with delicious foods, but to give your heart a gift, be sure to pace yourself this season. Overeating can causeheartburnin the short term, and over time it can lead to unhealthy weight gain and obesity — which, according to theAmerican Heart Association, are two major risk factors forheart attacksand heart disease.
In fact, astudy published in October 2016 inClinical Research in Cardiologyrevealed a holiday season peak in cardiac-related hospital admissions, with overeating cited as a key trigger.
“Binge eating puts stress on the body,” explainsAmnon Beniaminovitz, MD, acardiologistwith Manhattan Cardiology in New York City. Much like emotional outbursts, running fast, or shoveling snow, overeating makes extra work for the heart, Dr. Beniaminovitz says.
A large meal can also trigger the release of去甲肾上腺素, astress hormonethat can raise blood pressure and heart rate, say theexperts at University of California Berkeley Wellness.
They also note that a large meal, especially one full of fat and refined carbs, can raise the levels oftriglycerides— a type of fat found in blood — putting you at an increasedrisk of stroke, heart attack, and heart disease.
The Long-Term Consequences of Overeating
Sonia Tolani, MD, an assistant professor of medicine at Columbia University Medical Center in New York City and part of Columbia’sWomen’s Heart Center,adds that when overeating results in being overweight, that in turn can lead to the onset of type 2 diabetes. “And diabetes is one of the most significant risk factors for developing heart disease, tripling therisk of heart diseasein women, and doubling the risk in men.”
Along with diabetes and heart disease, theCenters for Disease Control and Prevention (CDC)notes that being overweight increases the risk of conditions and diseases like stroke,osteoarthritis, depression, and anxiety.
6 Cardiologist-Approved Tips to Avoid Overeating During the Holidays
To keep your ticker in top shape well into the new year, consider adopting these healthy habits.
1. Stick to a Routine
Beniaminovitz believes having a strict diet andexercise regimen— eating the same meals at the same time each day, and not deviating too much from that routine — is the best way to avoid holiday gluttony. It’s also a great tip for maintaining a heart-healthy diet all year round.
2. Avoid Foods With Saturated Fat
High-fat foods and foodsrich in dairyshould also be avoided, recommends Dr. Tolani. Try opting forheart-healthy foodslike lean proteins, lots of fresh fruits and vegetables, andhigh-fiberwhole grains.
3. Use Tech
Calorie counting apps, food trackers, andheart-health monitoring appscan be helpful year round as a digital accountability partner, suggests Tolani.
4. Take Your Time
“大约需要20分钟大脑the message that your stomach is full,” says Everyday Health’s staff nutritionistKelly Kennedy, RD. “If you keep eating during this time, you can eat a lot more than your body really needs. Slow down, chew your food well, and put your fork down between bites to prevent overeating.” Tolani suggests that drinking water in between bites can help you pace yourself, too.
5. Plan Ahead
“Have a plan before you arrive at a holiday gathering,” advises Kennedy. She notes this could involve eating a healthy snack right before you arrive, drinking lots of water during the day, or planning to have a small portion of your favorite holiday treat. The key, she says, is to “know what works for you and stick to it.”
6. Focus on the Company
“It’s easy to get swept up in all of the food at a holiday event,” says Kennedy. “Instead of making food the center of your day, focus on visiting with friends and family. Take time to make conversation between bites and you’ll eat less and enjoy your visit more.” When the holiday season draws to a close for another year, you’re more likely to remember the time spent with loved ones than the meals themselves.
