7 Tips for Navigating the Holidays After a Heart Event
Less energy but more on your calendar… Piles of treats you feel you can’t have… Friends and relatives bearing unsolicited advice… Happy Holidays!
A heart diagnosis might present new challenges during the holidays, but if you can be assertive, proactive, and most importantly, self-compassionate, you can enjoy the season and stay on track with your health.
Here are my top seven tips, after 20+ years of listening to people with heart concerns:
- Don’t fall into the “all or nothing” trap. Tune up your eating habits if you like, but the quest for perfection isn’t necessary, and it can backfire.
No guideline says you have to limit yourself to zero salt, sugar, or saturated fat. It’s nearly impossible to hold yourself to that kind of extreme standard for long anyhow.
Instead, think in terms of the 80/20 principle. If around 80% of what you eat supports your health, amazing.
The other 20% isn’t “bad,” it’s just food you chose for other perfectly good reasons. Maybe it was the only thing at the gathering and you were hungry. Maybe it reminds you of your grandmother. Maybe you simply enjoy it! All fine reasons to eat. - Instead of “I shouldn’t eat that,” think, “What would I like that will support my health, today and in the long run?”
If you’ve recently had a cardiac event or diagnosis, you might be very motivated to choose foods for heart health, but as time passes, that driver fades for most people.
You know what doesn’t go away? The desire to feel good! To have enough energy to go walking in the morning and watch a child’s performance in the evening.
Focus on eating in a way that’s nourishing and energizing, rather than what you’re limiting.
- Prepare for food shamers. After a heart event, well-meaning people try to help:
“Can you still eat that?” “You’re not going to have it all, are you?” “Don’t you have to be careful about your diet now?”
Commenting on what someone else is eating is never okay, but people do it, especially family.
You should never have to justify what you eat, but it might help to have a response prepared: “When I try to be too restrictive with my eating I crave sweets more than ever,” or “The tree is lovely isn’t it?” - Practice saying “no”. At the other extreme you’ll have the food (and drink) pushers.
The good news is that you now have a bulletproof excuse to say no to whatever doesn’t bring you joy. “Bill! Do you want me to have another heart attack right here in your kitchen?” or “Can we skip the gift exchange? Since my heart attack I’ve been trying to take it easy.”
If you don’t want to disclose or discuss your health, “No thank you,” or “No, I’m sorry, I really can’t this year.” is enough.
Say no enough that you leave yourself time and energy to breathe, relax, and enjoy the season.
- If you prefer to eat something lighter, bring it! Holiday get-togethers can be heavy on crispy appetizers and liquor, short on fruit and veggies. But hosts are usually happy to have you contribute a salad or bowl of fresh berries.
Consider a colourful bean or lentil salad. Fibre is usually in short supply during the holidays! Diced red bell pepper, snap peas, carrots, oranges, or pomegranate seeds add vibrant, appetizing colours.
- Be a picky eater. Enjoy your favourites, but let’s be honest: Some “treats” that pop up in December aren’t all that special.
Chain-store donuts a vendor brought to the office, mass-produced chocolates we see every year, Aunt Mabel’s fruit cake? Always your choice, but don’t eat it just because it’s there.
But Granny’s shortbread? (That’s my favourite.) Your daughter’s snickerdoodles? (Also my favourite.) Peppermint bark? (My other favourite.) Leave room for a taste of your favourites, or you might find yourself feeling resentful and going off track completely. - Stop the food guilt. If you do eat (or drink) in a way you regret the next day, no worries! Regular habits impact our health, but one indulgent day on a background of heart-healthy eating, not so much.
But worrying about it, feeling guilty (“That was bad,”) or worse, ashamed (“I’m a failure,”) is counterproductive. Those terrible feelings can be a trigger that ironically might send you back eating the way that mad you feel bad in the first place.
Or, the pendulum might swing hard in the other direction and then you could be restricting food so much that you end up feeling deprived, which is hardly sustainable. (When the inside voice says, “We’re eating nothing but lettuce today.”)
Cutting out the guilt can help break this so-called “eat-repent-repeat” cycle and make your holiday season more enjoyable. Just go back to eating your 80/20 “sweet spot” (heart-healthy, delicious, right for you) way!
You survived. Now celebrate!
Hopefully your heart scare leads you to a greater appreciation of what really matters to you at the holidays: Maybe it’s reconnecting with loved ones, or a quiet wintery walk alone. Maybe it’s baking and enjoying cookies.
Whatever it is for you, enjoy! Wishing you well during the season and beyond.
p.s. If you need more help with the practical aspects of eating after a cardiac event, you can download my e-book for free: The Sweet Spot Guide to Eating Well With Heart Concerns.
