Heart-Healthy Thanksgiving: Enjoy the Feast Without the Risk

Millions of Americans are expected to travel over the Thanksgiving holiday, like those reading, with plans to congregate and share experiences with loved ones that haven’t been seen for some time. As your family comes together to celebrate a season of thanks, it’s essential to remember that this yearly tradition can have a significant impact on your heart health. At Dr. Sangani & Associates, we understand how important it is to enjoy a slice of Grandma’s famous sweet potato pie; however, it’s crucial to remember healthy habits that help us savor our favorite Thanksgiving foods without the risk.

Heart-Healthy Tips to Incorporate into Your Holiday Tradition

Whether you’re hosting or attending your Thanksgiving dinner this year, our leading cardiologist, Dr. Bharat Sangani, has several tips that you can use to help enjoy your favorite foods on this wondrous holiday without suffering from the risks:

  1. Healthier Swaps

If you’re in charge of the cooking, there are a few healthier alternatives you can use to cut back on calories, sugar, sodium, and/or fat while still keeping the same flavors that bring everyone together!

  • Use white meat turkey instead of dark, and you’ll cut the fat content in half.
  • Using whipped egg whites is a healthier option in your sweet potato casserole rather than sugar-filled marshmallows.
  • Instead of butter and cream, use olive oil.
  • Instead of white flour, use whole wheat flour or a mix of both (for baking). 
  • Focus on vegetables!
  • Make your own cranberry sauce with real cranberries instead of the canned version.
  • Make your stuffing with whole-grain bread. 
  1. Watch Your Portions

There’s nothing wrong with enjoying your favorite treats and eats, but overindulging in Thanksgiving food can present some challenges to your heart’s health. High salt intake can lead to high blood pressure and fluid retention, creating additional heart problems down the road. Being mindful of portions doesn’t necessarily mean decreasing how much you eat, but adjusting your food intake so that it makes you full, not stuffed. A few more things to watch for regarding portions include:

  • Don’t skip breakfast. Coming to the Thanksgiving dinner starving will likely make you binge eat. 
  • Maintain alcohol intake. If possible, try a mocktail.
  • Focus on the entire plate and make your portions reasonable.
  • Be moderate with dessert portions, no different than the other foods.
  1. Don’t Neglect the Power of Movement

Physical activity, even just a little bit, provides numerous benefits to your heart health, such as helping you maintain a healthy weight and lowering your risk of having heart-related issues like a heart attack or a stroke. Lying down and catching some Z’s is always the initial plan after filling our stomachs, but getting some movement after dinner, like cleaning or taking a walk around the block, wouldn’t be a bad idea to help our bodies process the delicious foods that were just ingested.

Enjoy Your Favorite Thanksgiving Foods Without the Risk!

Here at Dr. Sangani & Associates, we all appreciate the wondrous festivities of Thanksgiving! We want you all to be mindful of what you consume, as it can have a direct effect on your heart health. We understand that it’s easier said than done to push back on foods we may only get once a year, so don’t be alarmed if you struggle following through with healthier selections on this one day; just focus on implementing them throughout the other 364 days of the year! Our office specializes in monitoring and diagnosing heart-related illnesses, so if you or someone you know is suffering from these conditions, don’t hesitate. Schedule an appointment with Dr. Sangani & Associates today!

“Happy Thanksgiving from all of us at Sangani & Associates! We’re extremely thankful for every one of you!”

  • Dr. Bharat Sangani, CEO and Founder of Dr. Sangani & Associates

References

Merschel, M. (2023, November 20). Ideas for keeping Thanksgiving healthy – and happy. American Heart Association. https://www.heart.org/en/news/2023/11/20/ideas-for-keeping-thanksgiving-healthy-and-happy

Stony Brook Heart Institute. (2025). Tips for a Heart-Healthy Thanksgiving. https://heart.stonybrookmedicine.edu/Thanksgiving