How to have a heart-healthy Christmas

The Christmas season is filled with festivities – giving gifts, decorating the tree, watching classic movies and TV shows, meeting with friends and family. However, this can often be paired with overindulgence. With so many festive treats, drinks, and one too many mince pies… many of us will feel unhealthy by the New Year. By following our heart-healthy tips, you can still enjoy all of the Christmas festivities, without the guilt and sluggish feelings that come with overindulgence.

Tip one – smart snacking

Smaller portions will typically mean less calories. Why not try some mini mince pies, or mini sausage rolls instead this Christmas? That way, you can still enjoy your favourite festive treats, whilst knowing that you are also being healthier. You could even make your own mince pies, and replace the full pastry top with a small star shape instead!

Tip two – the big day

Whether you have your Christmas Dinner at lunchtime, or in the evening, starting the day with a healthy, filling breakfast is a great idea. This will then stop you from picking at sugary and fatty snacks throughout the day before your main Christmas meal. You could try making some filling porridge, topped with seeds or nuts, some low-fat yoghurt and fruit, or even poached eggs on wholegrain toast for a real treat!

One of the simplest ways to ensure your main meal is heart-healthy, is to use a smaller plate. Smaller plates mean smaller portions, which will reduce your intake of those extra calories, salt, and saturated fat – which are all contributing factors to the risk of developing high blood pressure and heart disease1.

Turkey is often the meat of choice when it comes to the big day; being naturally lean, this is a great heart-healthy choice. By removing the skin before serving, you can cut out the majority of the saturated fat content out of your meal. The way that you cook your vegetables can also impact how healthy they are. By boiling or steaming your veg instead of roasting it, this can cut down the calories too.

Tip three – plant-based alternatives

Opting for plant-based alternatives can have a positive impact on your hearts health. Try choosing an alternative to the heavy cream which you usually pour all over your Christmas pudding. Soya and oat alternatives are typically lower in saturated fat, and other low fat options include 0% yoghurt, lighter crème fraiche, or making your own custard with skimmed milk1. Stuffing is another key part of your Christmas dinner, and ready-made options typically contain high levels of unsaturated fat. Try making your own nut stuffing, being sure to add plenty of walnuts – as they contain the hearty healthy omega 3 fats1. You could even go one step further, and make a heart healthy Christmas nut loaf, see the recipe here!

Tip four – after-dinner stroll

Exercise is a key part of keeping your heart healthy, and getting outside for a light stroll in the fresh air after your Christmas meal will help you feel energised and refreshed. It will also burn off a few calories!

Tip five – the Kwai range

Kwai's range of heart health supplements were created to support your heart health alongside a healthy diet and an active lifestyle, enabling you to live life to the fullest. Supported in over 20 clinical studies and based on the latest scientific thinking, Kwai supplements contain a selected blend of key ingredients:    

Kwai Heartcare – made using highest quality garlic cloves to provide optimum yield of allicin. Taken as part of a healthy diet and lifestyle, it is considered by many to be an important part of their daily routine.

Kwai Heartcare+ – contains Japanese black garlic (450mg), allicin (2,700μg), and vitamin B1 (0.83mg). The unique formulation of Kwai Heartcare+ helps to maintain healthy cholesterol levels and maintain a healthy heart while also contributing to resistance to temporary stress.

Kwai Blood Pressure – a blend of nutrients specifically selected to help maintain normal blood pressure and heart muscle function.

Key takeaways from today’s blog:

  • Make mini, healthy treats to enjoy, rather than overindulge on.
  • Use smaller plates, meaning smaller portions.
  • Boil or steam your vegetables, instead of roasting.
  • Start the day off with a heart-healthy, filling breakfast to reduce your snacking throughout the day.
  • Remove the skin off the turkey before serving.
  • Take an after dinner stroll.
  • Invest in Kwai supplements to further support your heart health.



1 Heart UK