A Heart-Healthy Holiday Plan

As a heart patient with cardiovascular disease, I have 2 personal health goals for the holiday season: to watch my nutrition and to get enough sleep. Still, I catch myself thinking, "If I eat what I want and stay up late visiting and watching movies, what harm can that really do?"

I know how easily a late night or extra treats can become a pattern. I want to enjoy the holidays, but I do not want to set aside the healthy habits I work hard to maintain. For me, that means making a plan now, before the celebrations begin.

Making room for food traditions

We have many family food traditions that my children and grandchildren look forward to, and I am happy to make them. This year, however, I also have serious health conditions to keep in mind. My eating plan calls for avoiding butter, dairy, red meat, sugar, and baked goods. These are foods and ingredients that are part of many of our holiday favorites.

The challenge is to share the traditions my family loves without setting aside my own health needs. My plan is to simplify the menu and highlight 1 or 2 special dishes and a few favorite cookies rather than making every family favorite.

I can also include dishes that fit my eating plan and that everyone can enjoy. When family members ask what they can bring, I will suggest they make one of their favorite side dishes or desserts. Keeping the cooking manageable will leave me more time to enjoy my family — and make it easier to rest and keep my usual bedtime.

Sticking to a bedtime routine

It is easy to stay up late for another hour of conversation or start a movie that will run past my bedtime. But experience has taught me that getting rundown takes its toll, and it is harder to bounce back. Keeping my daily routines, especially a regular bedtime, is an important part of my holiday plan.

I want to make room for special moments, and I know that late nights are a temptation. It’s hard to say goodnight when everyone is enjoying conversations or a movie. A simple and realistic solution is to start a movie earlier. And I realize I don’t have to be the last person to stay up as conversations linger. With a full schedule during the holidays, it is important to me to feel rested in the morning.

Planning small changes that I can control

Navigating the holidays with heart disease means focusing on what I can control. I can plan ahead, simplify the menu, and make sure I get the rest I need.

Not every tradition needs to happen exactly as it always has to remain meaningful. Making small modifications and planning ahead can help me care for myself while enjoying the holidays and family traditions we love. I am confident these realistic plans will help me enjoy the holidays and keep the healthy habits I’ve worked hard to build.

Do you have a routine you stick to during the holidays to care for your heart health? Share in the comments below.