How Heart Doctors Approach Thanksgiving (Hint: They’re Not Skipping the Pie!)

With Thanksgiving right around the corner, most of us are gearing up for the feast of the year.

That means piling our plates with all the rich, delicious foods we love—but it can also mean that nagging worry: How will all these indulgences affect our health?

Luckily, even heart doctors have a place at the holiday table for favorites like stuffing, mashed potatoes, and pie.

Their secret? A balanced approach that lets them savor every bite, mindfully. Here’s how cardiologists handle Thanksgiving, and how you can, too, without feeling like you’re missing out.

As Dr. Gregory J. Mishkel, MD, MBA, puts it, “Thanksgiving is about enjoyment and gratitude, so I allow for flexibility without overindulging.” His strategy is simple but effective: balance. He loads up on lean turkey and veggies but leaves room for smaller portions of heavier sides like mashed potatoes and stuffing.

Dr. Jayne Morgan, MD, takes a similar approach. She enjoys turkey with veggie-rich sides, plus a slice of cornbread and even a half-slice of pie—saving the other half for the next day. “Enjoying a night with family and friends is good for your heart, too,” she says.

Studies back this up: sharing a meal with loved ones can help reduce stress, which is a big win for heart health.

One way to avoid that “Thanksgiving food coma” is to check in with your body as you eat. Dr. Morgan suggests asking yourself, “Am I actually still hungry?” She’s right: we don’t have to eat everything on our plates all at once—there are always leftovers to enjoy the next day.

Remember, you can savor each bite and go back for seconds if you’re still hungry, but try to avoid that overstuffed feeling that can lead to heartburn or stomach aches.

If you’re wondering how much a single indulgent meal will impact your health, Dr. Mishkel says the effect is usually minimal, especially if you’re generally in good health.

However, that’s not the case for everyone. Dr. B. Keith Ellis, MD, warns that for those at risk of heart disease or high blood pressure, a high-sodium or high-fat meal can temporarily spike blood pressure and triglycerides, possibly putting extra strain on the heart.

So, if you’re managing heart concerns, consider approaching the day with a bit more care.

A mindful plate filled with veggie-forward dishes and lean protein, alongside your favorite sides in moderation, can help you enjoy the meal while keeping your health top of mind.

Heart-Healthy Tips to Keep in Mind

• Choose turkey breast without the skin: It’s high in protein and lower in saturated fat, especially if you skip the gravy.
• Load up on veggies: Look for veggie-centric dishes, like green beans or Brussels sprouts, which add fiber and antioxidants. Consider adding some to your stuffing for a heart-healthy twist!
• Practice portion control: Dr. Mishkel recommends smaller servings of heavier dishes like stuffing or mashed potatoes. You’ll still enjoy the flavors without overloading on calories or fat.
• Save room for dessert: Don’t skip your favorite treat! Dr. Morgan enjoys her pie in halves, spreading out the sweetness over two days.

At the end of the day, it’s the long-term habits that matter most. Dr. Mishkel reminds us that “one meal won’t make or break heart health, but patterns do.” Thanksgiving is just one day, so savor it. Take in the flavors, the laughter, and the joy of family and friends, then return to your heart-healthy routines afterward.

With this balanced, heart-conscious approach, you can enjoy a Thanksgiving feast that leaves you feeling satisfied and grateful, both for the food and for the memories you make.

To indulging (mindfully),

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

Sources:

5 foods cardiologists avoid on Thanksgiving and what they eat instead. (2023, November 21). TODAY.com. https://www.today.com/health/diet-fitness/cardiologists-favorite-thanksgiving-foods-rcna126136