7 Tips for a Heart-Healthy Thanksgiving

Thanksgiving is all about gathering, gratitude and indulgent meals. But let’s face it—those heaping mounds of turkey, creamy casseroles, and sugary sweet potatoes aren’t exactly kind to your heart. The good news? You can enjoy all the festive flavors you love with a few simple, heart-healthy tweaks that won’t sacrifice taste. Here’s how to build a Thanksgiving feast that’s delicious and nutritious.

1. Swap Out Butter and Cream for Lighter Options

Many Thanksgiving favorites call for generous amounts of butter and cream, but you don’t have to! Try these healthier substitutes to keep the rich flavors without the guilt:

•For Butter: Use extra virgin olive oil, Greek yogurt, applesauce, avocado or macadamia nut oil.

•For Heavy Cream: Soy yogurt is a fantastic alternative for soups, sauces or mashed potatoes needing that creamy texture.

These swaps not only reduce fat but also add unique flavors to your dishes.

2. Stick to Whole Grains

Skip the white flour and empty carbs by using whole wheat flour in baked goods and breads. For stuffing, get creative with whole-grain options like quinoa, barley or whole-grain bread. These ingredients add texture and depth to your meal while supporting heart health.

3. Cut Back on Salt—Without Cutting Back on Flavor

Thanksgiving dishes can quickly become sodium bombs. Here’s how to keep the taste while going easy on the salt:

•Use lemon juice to brighten flavors in vegetable dishes.

•Cook with low-sodium broths for soups and gravies.

•Steer clear of processed foods, which are often loaded with salt and unhealthy fats.

Pro tip: Start with only a quarter of the salt a recipe calls for—you’ll be surprised how little you actually need!

4. Mind Your Sugar

Between marshmallow-covered sweet potatoes and sugary cranberry sauce, Thanksgiving can send your blood sugar soaring. Instead, try these smarter options:

•Desserts: Bake apples with cinnamon instead of serving pie or cake.

•Sweet Potatoes: Roast them with savory herbs and spices for a flavorful twist.

•Cranberry Sauce: Opt for a low-sugar version or make your own using natural sweeteners.

•Salads: Add naturally sweet ingredients like fresh fruits or beets for a pop of flavor.

By cutting down on sugar, you’ll keep the meal balanced and satisfying.

5. Showcase Vegetables on Your Table

Let vegetables steal the show! They’re colorful, deliciou and packed with nutrients. Some crowd-pleasing options include:

•Roasted Brussels sprouts or cauliflower

•Steamed green beans or carrots

•Cauliflower mashed with potatoes to cut carbs

•Bright, festive salads with nuts, cranberries and greens

These sides ensure everyone gets a dose of heart-healthy goodness alongside traditional staples.

6. Watch Portion Sizes

Thanksgiving is a marathon, not a sprint. Use smaller plates to avoid piling on too much food. Savor your first plate, then give yourself a moment to digest before considering seconds. And if you do go back for more, opt for vegetables instead of carb-heavy dishes like stuffing or mashed potatoes.

When dessert rolls around, take a small slice of pie or try sharing a serving. It’s the perfect way to indulge without overdoing it.

7. Limit Alcohol Intake

A glass or two of wine can complement your meal, but moderation is key. After enjoying a drink, switch to water, seltzer or unsweetened iced tea to stay hydrated and support your cardiovascular health.

Celebrate with Heart and Health in Mind

Thanksgiving doesn’t have to mean compromising your health for flavor. By making a few mindful changes, you can enjoy a feast that’s just as festive—and your heart will thank you!

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Let’s make this Thanksgiving one to savor—and remember for all the right reasons!