10 Healthier Holiday Swaps for Your Heart

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

The holidays involve gathering with loved ones, fun and festive parties and food, food, and more food. While it's fun to indulge, a lot of holiday dishes can be high in saturated fat, sugar, sodium, and alcohol – all of which may not be great for those who are watching their heart health.

The good news? A few easy swaps and you may be able to make somewhat healthier versions of some of your favorite foods. Here are 10 swaps to try.

1. Swap mashed potatoes for cauliflower mash

Cauliflower is generally lower in carbs than mashed potatoes, which can be better for short-term weight management. Cauliflower is low in calories and provides fiber and antioxidants, which can help to ward off conditions like heart disease. It also contains vitamin C, which gives it some additional antioxidant properties. Try this recipe by Love and Lemons. Don’t want to go full cauliflower mash? You could even blend some cauliflower into the mashed potatoes, so you still get the classic potato taste but with less calories.

2. Homemade cranberry sauces versus canned

Store bought cranberry sauce in a can may pack as much as 24 grams of sugar in one serving! It can also be made with preservatives and even artificial colorings. Making cranberry sauce yourself ensures you can purchase fresh cranberries – even opting for organic ingredients if you choose – and allows you to choose just how sweet you want to make it. Try this version from Cookie and Kate, which is sweetened naturally with honey or maple syrup and given a little zing with zest from an orange.

3. Pumpkin pie instead of pumpkin cheesecake

Cheesecake, though delicious, can be high in saturated fat, sugar, and calories. And while pumpkin contains fiber, potassium, and antioxidants, all the heavy cream and butter in the cheesecake may negate the benefits of some of these properties. Try the following recipe for pumpkin pie, which is made with oats (that can have heart-healthy benefits) and omega-3 rich flaxseeds and sweetened with coconut sugar, which may have a lower glycemic index measure than regular sugar. Try this recipe from Chocolate Covered Katie.

4. Healthier gravy

Traditional gravy can be packed with sodium, butter, flour, and fat. All of this is not usually very easy on the heart. Swap your usual recipe for this potentially healthier version that is generally low fat, easy to make and can be made ahead – instead of using drippings you can make this with low-fat and low-sodium broth as well. This version by Olena Osipov on iFoodReal only uses 1 tablespoon of butter and is thickened by just 1 tablespoon of cornstarch.

5. Low fat green bean casserole

The American Heart Association has found a way to make this beloved holiday classic a more heart-healthy side dish. This recipe uses French cut green beans, reduced-fat and low-sodium cream of mushroom soup and low-fat sour cream. It will have all the flavor, but likely with way less salt and saturated fat.

6. Smarter stuffing

If you choose boxed stuffing, there may be certain ingredients and additives in that stuffing that you would rather not serve at your holiday dinner. And most stuffing that you make at home has butter, bread, and salt – hello carbs, sodium, and fat! Consider instead this paleo stuffing recipe from Cheryl Malik on 40 Aprons, which says goodbye to the bread and is instead made with almond flour, eggs, mushrooms, apples, dried cranberries, celery and ghee.

7. Plant-based eggnog

Regular eggnog is made with heavy cream, whole milk, sugar and is packed with calories. Plant-based versions are often made with a lower-fat milk like oat, almond, or coconut milk, along with coconut sugar, and spices. This version is thickened with arrowroot powder or cornstarch. Try this recipe by Britt Berlin on The Banana Diaries, which she swears will have you thinking “is this regular eggnog?”

8. Dark hot chocolate for milk hot chocolate

Dark chocolate typically contains more flavanols (which contain antioxidant properties) than milk chocolate and has certain anti-inflammatory and antioxidant properties. Try this fun recipe by Whole Food Bellies that uses ½ cup dark chocolate chunks, the milk of your choice and some fun sweeteners for a cozy flavor profile – try coconut, vanilla peppermint or orange extract. Pop it all in a blender, heat it on the stove and you’re ready to sip!

9. Mac and cheese for butternut squash mac and cheese

Traditional mac and cheese is such a familiar comfort dish but this version generally uses less cheese and sneaks in some butternut squash, which is packed with heart-healthy antioxidants and lower in saturated fat. Try this recipe by Skinny Taste that uses squash paired with an array of savory cheeses like Parmesan, gruyere, and cheddar. Option to chop with chives and yes please!

10. Fruit for candy canes

This one sounds obvious but it’s worth noting that from the sugars to the chemicals, candy canes are not doing your heart any favors. Whip up your own candy cane, which is sure to be a hit with any grandkids or great grandkids that celebrate the season with you. Alternative strawberries and bananas and you’ve got yourself a healthy “candy cane” you’ll feel good about everyone in the family eating. Try this recipe by Eating by Elaine.