Cardiologist shares simple swaps for healthier holiday meals

The holidays are usually a time of serious indulgence and total calorie abandonment, from eggs to honey-glazed bacon. However, as an Ohio-based board-certified cardiologist tells The Post, the most wonderful time of the year doesn’t have to derail healthy eating.

Dr. David Sabgir, who started the Walk with a Doc initiative in 2005, shares his tips for balancing pleasure with food this month, including how to update a delicious dinner to make it more heart-healthy — and to keep you fuller for longer.

Get that good fat

For Sabgir, binge eating during the holidays feels more like substitution than abstinence.

“You can support heart health and keep cholesterol levels in check by replacing saturated fats with good unsaturated fats in everything from main dishes to desserts,” he said. “I recommend this year-round, but there are plenty of easy tweaks when it comes to holiday recipes that don’t compromise on flavor or texture.

“For example, the predominant fat in a creamy avocado is unsaturated, making it a great substitute for foods high in saturated fat, such as butter and other full-fat foods, that you may be using in holiday baked goods.

It’s also filling so you don’t load up on empty calories.

“Fats also promote satiety, helping you stay fuller longer, and the monounsaturated fats in avocados can help lower bad cholesterol levels in your blood,” he added.

One of his favorites is this recipe for Hiday Au Gratin Potatoes, which uses avocado “for an added layer of creaminess and instead of some of the high-fat milk used in traditional au gratin potatoes.”

Fill with fiber

Sabgir notes that high-fiber foods slow digestion and promote satiety. Including more of them during the holidays ensures that diners don’t go off the deep end.

“I advise my patients to enjoy their favorite dishes during the holidays and balance them out by including fiber-rich foods every day at meals and snacks,” he said.

Some of his favorites are sliced ​​veggies with hummus, nuts, and pear-stuffed oatmeal.

Careful eating

Sabgir credits mindful eating as one of his top tips for staying healthy amid the festive season.

“Mindful eating is about eating with intention and mindfulness and being aware of your thoughts and emotions before, during and after eating,” he said.

This can be put into practice by eating slowly, savoring your food and thinking about flavors and textures.

You can also stay longer at the dinner table, splitting the pasture by getting up and walking around.

“Moving your body and changing settings can be helpful in assessing whether you’re still really hungry,” he said.