As the air becomes crisp and the holidays approach, it’s natural to want to indulge in all the delectably cozy dishes this time of year has to offer. From buttery turkey and crisp apple pie to savory dips and mounds of chocolate, the list of tasty goodness goes on. While it’s perfectly fine and expected to load your plate when gathered with loved ones for Thanksgiving celebrations, healthy—yet equally comforting—choices can be made throughout the rest of the month to protect your heart.
According to Alexandra Schmidt, DO, a vascular surgeon at Trinity Health Mid-Atlantic Medical Group’s Vascular Surgery Holme and Vascular Surgery Langhorne, many autumn foods—like oatmeal and soup—actually help lower LDL, which is the “bad” cholesterol that can build up in arteries over time and potentially result in heart attacks, strokes, amputations and more. These foods are full of fiber, vitamins and minerals, and can make it easier to eat in a way that supports healthy blood pressure and cholesterol.
“A warm bowl of oatmeal is perfect for a crisp, fall morning and the fiber helps your body clear out LDL cholesterol,” says Dr. Schmidt. “Throw some fruit on top, add cinnamon and a handful of walnuts, and you’ve got a breakfast that your arteries will thank you for. The produce at farmers’ markets right now can also be a great topping for your oatmeal. Apples and pears are sweet, crunchy and packed with fiber.”
For heart health this fall, Dr. Schmidt also recommends a bowl of soup with white beans, lentils and/or chickpeas, all of which are cholesterol-lowering powerhouses.
“A simple lentil stew with carrots, onions and kale is a quick and affordable option,” says Dr. Schmidt. “Or just toss a can of white beans into your tomato soup or pumpkin soup. It’s the same fiber benefit, almost no effort.”
Beyond the food itself, heart health is also impacted by how it’s prepared. Instead of cooking with butter, opt for olive oil to roast vegetables, sear salmon or whisk into salad dressings. Pumpkin and butternut squash can also be a great addition to cooking, giving the dish a creamy texture without needing actual cream.
“Here’s how a cozy fall day might look: oatmeal with apples and walnuts for breakfast; a lunch of pumpkin-white bean soup and a side salad with olive oil vinaigrette; and dinner of roasted salmon, brussels sprouts and a warm barley-butternut bowl. Finish with baked cinnamon apples or a pear crisp made with an oat-nut topping,” says Dr. Schmidt.
Of course, heart-healthy eating doesn’t mean swearing off your favorite indulgences forever. You can still get that pumpkin spice latte. Basically, it’s all about balance and moderation.
“The goal isn’t perfection,” explains Dr. Schmidt. “Just make good choices your default and save the treats for when they’re really worth the splurge.”
If you take cholesterol medication, blood thinners or manage conditions like diabetes or kidney disease, check in with your clinician or a registered dietitian before making big changes. They can help you personalize a plan and watch for any food and medication interactions.
Other heart-healthy actions to keep in mind this holiday season and beyond include exercise (even a simple walk around the block is beneficial) and not smoking, as this damages blood vessel walls faster than almost anything else.
“Studies have shown that your risk of dying from any cause starts to drop the day that you stop smoking, so no matter how old you are, it is never too late,” says Dr. Schmidt.