10 Cholesterol Lowering Tips For Supporting Heart Health During The Holidays

Mashed potatoes, gravy, turkey, stuffing, eggnog and pecan pie, oh my!  Holiday menus are scrumptious, but they’re also filled with an overload of butter, sugar, calories, and cholesterol. A typical holiday meal can contribute 300 milligrams of cholesterol to your day¹ (depending on portion size), and it’s recommended that we eat no more than 200 milligrams a day.

You may intend to start a new diet and exercise regimen in 2025, but try to support your heart health this holiday season with foods that get you off to a good start.

Enjoy time spent with your family and friends, and happy holidays! 

Why Is It Important To Be Mindful of Cholesterol Intake?

Abnormal cholesterol levels are one of the causes of atherosclerosis, which diminishes the supply of blood to the heart and eventually leads to heart attacks. Atherosclerosis affects blood vessels throughout your body and also contributes to angina (chest pain), intermittent claudication (pain caused by blockage of arteries in the legs), and stroke.

According to the guidelines set by the Expert Panel on Detection, Evaluation and Treatment of High Blood Cholesterol in Adults, the best ways to help reduce heart disease are by ²  :

1. Cutting your intake of saturated fat and cholesterol
2. Reducing your consumption of refined carbohydrates
3. Engaging in regular exercise
4. Controlling your weight

How To Avoid Cholesterol Spikes

1. Start the day with a bowl of oatmeal and end it with a bowl of mushroom barley soup (find the recipe below). Studies show that dietary fiber intake is associated with decreased risk of cardiovascular disease. Fiber supports healthy bowel function and adds bulk to food, which makes you feel full. There are two types of fiber: soluble and insoluble fiber. Insoluble fiber helps maintain a healthy colon. And soluble fiber, the kind that forms a gel-like consistency in the digestive tract, helps lower LDL (bad) cholesterol by up to 18 percent. Foods that are good sources of soluble fiber include carrots, broccoli, onion, bananas, berries, apples, and pears, in addition to legumes, oats, and barley.³
2. If you eat turkey, remove the skin first and go for the breast. White meat contains less cholesterol than dark meat.
3. Instead of making traditional gravy with butter and fat, consider making a fat-free gravy with a low-sodium stock or broth (beef, chicken or vegetarian) instead of the pan drippings. (Recipe is below.)
4. Add garlic, flaxseed oil and cold-water/deep sea fish to your diet to maintain healthy cholesterol levels. What about changing up the menu this year by replacing turkey or ham with a beautiful salmon filet? Poach it in a large pan and serve with a low-fat yogurt and dill sauce. Sprinkle pomegranate seeds on the serving plate for a beautiful presentation.
5. Focus on the healthy holiday foods. Sweet potatoes contain beta-carotene and provide vitamins A, B, C, and E, as well as calcium and potassium. They’re delicious plain without added butter or marshmallows. Add toasted pumpkin seeds for a boost of fiber and magnesium, or pecans for added omega-3s, vitamin E, zinc and other vitamins and minerals. White potatoes are packed with vitamin C, fiber, and potassium, which is linked to supporting healthy blood pressure. But don’t overload them with butter. Instead, use a vegan butter (Miyoko’s, made from cashew butter, contains zero cholesterol and is surprisingly excellent), and/or low-fat yogurt.
6. Eat more legumes. They’re rich in fiber, and contain protein and antioxidants. One cup of lentils contains more than 15 grams of fiber, 18 grams of protein, and 731 milligrams of potassium, which supports heart health. (See recipe below for baked lentils.)
7. Flaxseed are high in fiber, omega-3 fatty acids, and lignans, which support healthy blood pressure and cholesterol. Add flax meal to oatmeal and muffins for an extra boost of fiber.
8. Take resveratrol, grape seed extract, CoQ10 and omega-3 fatty acids to support cardio and artery health.
9. Drink at least 8-10 glasses of water to keep your body hydrated and to flush out toxins.
10. Get to bed on time. Poor sleep can contribute to a number of health issues including poor cardiovascular health and elevated cholesterol levels.⁴

Recipes

1. Mushroom barley soup—Heat 2 Tablespoons olive oil in a pot. Add 1 chopped onion, 1 teaspoon garlic, 1 cup of chopped carrots and sauté about 4 minutes. Add 2 cups thinly sliced mushrooms (any kind) and sauté 3 more minutes.  Add 1 cup barley, 5-6 cups of water, or vegetable or chicken stock. You may have to add more liquid. Just keep an eye on it. Simmer for 1 hour or until the barley is soft but still chewy. The barley should triple in size. Season to taste with salt, pepper and your choice of herbs such as dill or thyme.

• Fat-free gravy–Add 1 bouillon cube, 2-3 sprigs of thyme, ¼ cup of corn starch, ¼ cup of cold water. Boil the stock with fresh thyme, then add the bouillon cube and stir until it dissolves. In a separate bowl dissolve the corn starch in water. Add to the boiling stock and whisk until thick. Lower the heat and mix until it has stopped boiled. Remove thyme stems, taste and adjust seasoning.

• Baked lentils –Rinse 1 cup of lentils in a colander and remove rocks, etc. Chop and add 1 cup carrots, 1 onion and/or leek, 1 green or red pepper, 2 stalks of celery. (Or use whatever veggies you like). Combine everything and put into a casserole dish. Add enough water to cover all the ingredients plus ½ inch. Bake covered at 350 degrees about 40 minutes. Take off lid and check to see if the water is absorbed. Add a little more if needed and continue baking until the lentils are soft –about another 20 minutes. Remove from oven and serve with grated low-fat or vegan cheese, if desired.

Have a happy, healthy holiday season!