How To Prevent Your Cholesterol From Skyrocketing During The Holidays

Overindulgence and holiday time go together like festive wrapping paper and curled ribbons. Even if you're typically dedicated to eating healthy, balanced meals, you can quickly give into caloric, sugary, fatty, and salty temptations. And that can lead to a rise in your cholesterol levels, which may be an issue if you're trying to keep your cholesterol under control.

To help you avoid elevated cholesterol during and after the holidays, Health Digest asked Dr. David Sabgir for advice. A cardiologist and spokesperson for Love One Today, Dr. Sabgir cautions against being too hard on yourself if you have a single night of feasting. "One meal or one day of eating isn't going to drastically change your cholesterol levels," he states. "Eating a high-fat, indulgent meal can temporarily spike cholesterol and triglycerides (another type of fat found in the blood) but these usually goes back down after digestion."

Rather than trying to eliminate all the tasty treats that you're bound to encounter, Dr. Sabgir offers two suggestions to practice good habits most of the time. That way, you won't feel like you're missing out on all the feasting fun.

One fast, simple, and practical way Dr. Sabgir recommends to keep your cholesterol levels in check is by replacing saturated fats with unsaturated fats whenever possible. By swapping out questionable ingredients for better-for-you ones, you can reduce the burden on your cardiovascular system (and the resulting effect on your cholesterol levels) without affecting the holiday flavors you're craving.

"Look at your holiday recipes and experiment with substitutes that still deliver on taste and texture and help lower LDL (bad) cholesterol," recommends Dr. Sabgir. "According to the Dietary Guidelines for Americans, replacing saturated fats with unsaturated fats can reduce LDL (bad) cholesterol levels in the blood."

For example, you may want to replace butter and spreads in recipes with creamed avocado flesh. As Dr. Sabgir notes, avocado contains unsaturated fat as well as soluble fiber, which can prevent the digestive tract from absorbing as much cholesterol from other foods. Therefore, avocado could be a default substitute ingredient for use in recipes such as those for baked goods. (Like the idea of swapping out fats but want more choices? Tasting Table provides nine other healthy fat substitutes to consider.) Just remember to be mindful of portions. Too much of any type of food (including healthier options) can be hard on your body.

Even if you feel like you're on the go all the time with social obligations, be sure to keep up with your exercise. Even a brisk power walk can be good since it aids in digestion and may keep you from reaching for seconds, according to Dr. Sabgir.

In fact, he's a firm believer in the benefit of increasing your steps during the holidays. "Daily movement is good for so many reasons, but it also supports healthy cholesterol levels by helping to raise HDL (good) cholesterol and lower LDL (bad) cholesterol levels," he explains. "Try getting in a 30-minute walk five times a week and move at a pace faster than a stroll."

What if you're heavy on places to be and light on time to spend at the gym? Dr. Sabgir advises doing whatever you can in the time you have. "Some movement is better than none, so don't worry if you only have 15 minutes one day," he says. "[It] all adds up!"