Savor the Season: Heart-Healthy, Flavorful Holiday Eating Tips for a Joyful Feast

Healthy Holiday Eating- Flavorful, Festive, and Heart-Smart

By Dr. Robert Ostfeld, Professor of Medicine, and Director, Preventive Cardiology, Montefiore Health System 

Bronx Voice 

December 9, 2025

NYC LOCAL NEWS - The holidays in the Bronx are a special kind of magic, with families gathering around the table, music playing from open windows, and neighbors dropping off plates that “you just have to try.” Food is joy, culture, and connection. 

Food also creates an opportunity to show our hearts a little extra love, especially when rates of heart disease, diabetes, and high blood pressure remain high across our borough. According to the New York State Department of Health, in 2023, approximately 33% of adult Bronx residents had high blood pressure and, in 2021, approximately 14% of adult Bronx residents had diabetes.  

The good news? You don’t have to give up the flavors you love to feel your best. With a few easy, plant-forward choices, you can enjoy the tastes of the holiday season and protect your health.

1. Keep the Flavor, Lighten the Plate

Holiday classics, like pernil, pastas, and mac and cheese, can be heavy on saturated fat and salt. You don’t need to skip them entirely, but balance them with vibrant plant-based dishes like:

• Arroz con gandules—extra gandules, less oil

• Roasted veggies with sazón and a drizzle of lime

• Black bean stew with sofrito

• Greens sautéed with garlic instead of pork

These dishes deliver the same soul with far fewer calories and way more fiber.

2. Make Plants the Star of the Table

Studies show that plant-based meals lower cholesterol, blood pressure, inflammation, and overall heart-disease risk. 

During the holidays:

• Start your plate with salad, beans, veggies, or fruit.

• Fill half the plate with plants before adding anything else.

You’ll be pleasantly surprised at how full and energized you feel.

3. Be Mindful of Sugary Drinks

Coquito, sorrel, and holiday punches are delicious, but they’re packed with sugar. 

Consider:

• “Light” coquito using oat or almond milk.

• Sorrel sweetened with fruit instead of added sugar.

• Sparkling water with lime between drinks to stay hydrated.

Your heart and blood vessels will thank you. 

4. Lead by Example and Bring a Healthy Dish 

If you’re heading to a holiday gathering, show up with a plant-based dish. People love trying something new, especially when it’s flavorful. Use fresh greens, plantains, oranges, beans, and spices from a local farmers market or bodega; everything you need for a heart-smart holiday table. Good options:

• Holiday roasted sweet potatoes with cinnamon

• Chickpea salad with peppers and cilantro

• Lentil stew with sofrito and tomato

People won’t miss the meat, and they’ll ask for the recipe.

5. Remember: Eating Well Is an Act of Self-Care

The holidays can be stressful. Eating well isn’t about restriction; it’s about fueling your body so you can enjoy the moments that matter.

A plant-forward plate:
✓ Boosts energy
✓ Reduces inflammation
✓ Supports blood pressure
✓ Helps manage weight
✓ Protects your heart

And it tastes incredible when seasoned with Bronx creativity.

A Final Word

Healthy eating isn’t all-or-nothing. It’s about making choices that bring joy and health. This holiday season, let’s celebrate our Bronx traditions while giving our hearts the gift of whole, delicious, plant-forward foods.

Wishing you a warm, joyful, and healthy holiday season!