Eating for heart health is a lifelong commitment with major health benefits, but many people find themselves sidetracked from healthy habits during the holidays. From calendars filled with events to spreads full of indulgent foods, these special occasions can make it more challenging to stick to our health goals. 

But don’t worry, there are plenty of ways to create nutrient-dense, healthy holiday recipes without skimping out on flavor, texture, and enjoyment. 

Why Heart-Healthy Holiday Eating Matters

Holidays are to be celebrated. And while it’s important to keep them heart-healthy, this doesn’t mean you have to miss out on the things you enjoy. 

The best diet for your heart focuses on nutrient-rich foods, providing essential vitamins, minerals, antioxidants, fiber, lean protein, and healthy fats. Many heart-healthy foods help to combat oxidative stress and inflammation, which contribute to cellular damage and are considered one of the root causes of cardiovascular disease. 

High fiber diets are linked to a decreased risk of CVD thanks to the cholesterol-lowering effect of soluble and insoluble fiber. Healthy fats include mono- and polyunsaturated fats and omega-3 fatty acids, which decrease CVD risk by supporting a healthy blood vessel lining.

How to Stock Your Heart-Healthy Holiday Kitchen

These can be excellent ingredients to have on hand for heart-healthy holiday cooking: 

• Beans and legumes
• Fatty fish, like sardines and salmon, which is a good source of omega-3 fatty acids
• Fermented foods, including plain yogurt, kefir, and sauerkraut, for probiotics
• Fresh or frozen fruits and vegetables
• Nuts and seeds, especially chia seeds, flaxseed, and walnuts, which contain alpha-linolenic fatty acids
• Avocado and olive oils, which provide unsaturated fats
• Whole grains, like quinoa, brown rice, and barley

Foods high in cholesterol, saturated fat, trans fat, sugar, and/or sodium should be limited or avoided for heart health. These foods contribute to heart disease by increasing cholesterol, blood pressure, and/or promoting insulin resistance.

Foods to limit or avoid include: 

• Alcohol
• Butter
• Coconut oil
• Lard
• Processed & cured meats, like pepperoni, prosciutto, bacon, etc.
• Red meat
• Shortening
• Sugar-sweetened beverages
• Sweets and baked goods

Let’s explore how you can include more heart-healthy ingredients in your holiday menu. 

Tips & Swaps for Healthy Holiday Eating Without Feeling Deprived

Cooking and baking for the holidays doesn’t require ditching flavor and satiety for heart-healthy nutrition. Here are some things to keep in mind to preserve the best of both worlds in dishes and desserts:

1. Choose leaner proteins

• Opt for roasted chicken or turkey breast instead of red or processed meats to reduce saturated fat and sodium.
• Cook with avocado or olive oil instead of butter for a heart-healthy fat source.
• Enjoy poultry without the skin, or try baked, grilled, or broiled seafood, tofu, or legumes for added heart benefits.

2. Reduce heavier fats

• Swap butter, cream, and cheese in side dishes for lighter alternatives like olive oil or vegetable broth.
• Mash potatoes with olive oil and broth instead of butter and cream to lower cholesterol and saturated fat.
• Experiment with Greek yogurt or silken tofu as substitutes in creamy recipes.

3. Add more veggies

• Roast vegetables like Brussels sprouts, green beans, broccoli, or potatoes for crisp-tender flavor.
• Season with heart-healthy oil, garlic, herbs, and a pinch of salt for maximum taste and minimal sodium.
• Add crunch and healthy fats with slivered almonds, chopped walnuts, or pine nuts.

4. Boost fiber

• Replace white bread in stuffings with whole grains like wild rice, farro, or barley.
• Use whole wheat or oat flour in baked goods for a fiber boost without changing texture.
• Higher fiber intake is linked to a lower risk of cardiovascular disease.

5. Reduce egg intake

• Replace eggs with chia seed or flaxseed “eggs” for cholesterol-free baking.
• Mix 1 tablespoon of chia or flaxseed with 3 tablespoons of water and let it sit for 5-10 minutes.
• This swap adds soluble fiber and plant-based omega-3s for heart health.

6. Replace fat with fruit in desserts

• Use applesauce, mashed banana, pumpkin puree, or pureed prunes instead of butter or oil.
• These add moisture, natural sweetness, and nutrients while cutting fat and calories.
• Fruit-based swaps enhance flavor without sacrificing texture.

7. Choose dark chocolate

• Pick dark chocolate chips or chunks for less sugar and more antioxidants.
• Look for chocolate with a high cocoa percentage (70% or higher) for the most flavonoids.
• Flavonoids in dark chocolate help protect against oxidative stress and support heart health.

7 Heart-Healthy Holiday Recipes to Try

Whether you’re in the market for casseroles, soups, pasta, or slow-cooker dishes, here are 7 great ones to try, some of which qualify as 30-minute heart-healthy recipes​. They use heart-healthy ingredients like lean proteins, healthy fats, and plenty of veggies.

• Slow Cooker Chicken Pot Pie Soup – Comfort food that can be made in your Instant Pot, crockpot, or on the stove, and is made with heart-healthy ingredients? Yes please. 
• Slow Cooker Kale and Red Quinoa Soup – A protein-packed soup that you can “set and forget” and come back to later. 
• Turkey Medallions with Sweet Potato-Walnut Mash – This is a festive, one-skillet dinner that spotlights turkey medallions with cinnamon and walnut-spiced sweet potatoes. 
• Heart Healthy Creamy Bow-Tie Pasta – A savory, bold combination of lean poultry with garlic, bell peppers, and rich ricotta cheese.
• Saweet! Potato Casserole with a Crunchy Nut Crumble – This is a plant-based take on a traditional sweet potato casserole, using vegan butter, maple syrups, oats, pecans, walnuts, and almond flour.
• Green Bean Casserole – Complete your holiday table with this classic, made using low-sodium cream of mushroom soup, frozen or fresh green beans, and low-fat sour cream.
• Salmon with Honey Balsamic Glaze – Salmon is rich in heart-healthy omega-3s and covered in a delicious homemade glaze with this simple recipe.

For guidance on what a serving size of various recipes can look like, and any personalized tweaks to meet your needs and keep your cardiometabolic markers in check, consult your cardiovascular dietitian.

7 Heart-Healthy Dessert Recipes for the Holidays

The holiday season is known to be sweet and sugary, but that doesn’t mean you can’t make heart-healthy desserts this year. Here are some to try:

• Gingerbread Snowballs – These are naturally vegan and gluten-free, sweetened with dates and flavored with plenty of spices instead of added sugar.
• Slow Cooker Apple Crisp – Make this tasty, naturally sweet treat in your crockpot with oats and warming spices like cinnamon and ginger.
• Baked Pears with Honey, Cranberries, and Pecans – This is a cozy dish that blends sweet, tart, and nutty flavors.
• Vegan Gingerbread Cinnamon Rolls – These are eggless, made with ground flaxseed instead, and result in a heart-healthy, flaky roll that goes well with your morning coffee or evening tea.
• Almond Flour Sugar Cookies – Grain-free, sugar-free, and guilt-free for the holidays, these are easy to make with ingredients like almond flour, coconut flour, honey, and coconut oil. (Tip: Swap the coconut oil for avocado oil to reduce saturated fat while boosting healthy unsaturated fat).
• Chocolate Avocado Truffles – Made with avocado instead of heavy cream (which improves the fat profile from saturated to unsaturated), you won’t taste the difference in these creamy, delectable, heart-healthy truffles.
• Dairy Free Hot Chocolate – Warm up this holiday season with hot chocolate made with coconut milk and almond milk, naturally sweetened with pure maple syrup.

Heart-Healthy Holiday Eating FAQs

Can holiday meals still taste good if they’re heart-healthy?

Yes! Heart-healthy holiday recipes focus on flavor-packed herbs, spices, fresh produce, and healthy fats. These swaps keep dishes delicious while reducing excess sodium, sugar, and saturated fat.

What are some quick, 30-minute heart-healthy recipes for busy holidays?

Great options include sheet-pan salmon with veggies, lentil stew, or quinoa bowls with roasted seasonal produce. These meals are nutritious, satisfying, and easy to prepare when time is tight.

How can I make holiday desserts healthier without losing the festive feel?

Use fruit-based recipes like baked apples, swap butter for avocado or olive oil in baked goods, and choose dark chocolate for antioxidant benefits. These changes allow you to enjoy sweet treats without overloading on sugar and unhealthy fats.

How can I stick to heart-healthy eating with different taste preferences or when I’m eating out?

Focus on first building your plate around produce, lean proteins, and whole grains, and add small portions of richer foods for satisfaction. Scan menus for baked, grilled, or steamed options, ask for sauces or dressings on the side, and enjoy shared favorites in moderation so everyone’s tastes are met without compromising heart health.

Enjoy Your Heart-Healthy Holidays 

Celebrating the holidays doesn’t have to mean sacrificing your heart health. With a few smart ingredient swaps, mindful portions, and plenty of colorful, wholesome dishes, you can enjoy every festive flavor guilt-free. Whether you’re hosting, contributing a dish, or dining out, small choices add up to big benefits.

Need help navigating heart-healthy eating, whether it’s during the holidays or in general? Let’s talk. Schedule a 15-minute discovery call with me and explore my 1:1 nutrition counseling and group coaching options. 

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