“While Thanksgiving can be the perfect time for gathering around the table, this beloved American tradition can also play havoc with your heart health. Here are heart health habits to incorporate into your holiday tradition.

1. Downsize Your Plate

Be mindful of portions, try using a smaller plate so it appears full, and avoid heading over to Thanksgiving dinner on a completely empty stomach. To fill up a little, eat a high-protein snack, such as nonfat yogurt.

2. Stay Hydrated

Because the same part of your brain (the hypothalamus) is responsible for interpreting both hunger and thirst signals, mixed messages often lead us to believe we are craving food when all our body really wants, is fluids. Drinking a cup or two of water about a half-hour before your Thanksgiving meal can help you to feel full without overeating, aid in digestion and help your heart to work more efficiently.

3. Keep Stress in Check

Chronic stress is associated with an increased risk of heart attacks and stroke and that feeling of, “I can’t get it all done,” can really take a toll.

• Avoid over-committing. Prioritize yourself and make an investment in your physical and mental health.
• Take some downtime and head outdoors. Research suggests that a 10-minute walk may be just as good as a 45-minute workout in relieving anxiety symptoms.
•  Try to get enough rest and a good night’s ZZZs.

4. Ready, Set, Move

In addition to relieving anxiety, exercise not only lowers levels of a hormone (ghrelin) that stimulates appetite and raises levels of a hormone (peptide YY) that suppresses appetite, it also boosts your ‘good’ cholesterol, lowers your blood pressure, keeps your weight down and is a kind of one-stop-shopping for your overall well-being. During the holidays — and, in fact, all year round — aim for 30 minutes a day of brisk movement at least five days a week. Spread out the 30 minutes into more bite-sized 10-minute chunks and still reap the benefits. Be sure to talk with your doctor first if you are starting a new exercise program.

5. “Holiday Heart”

Alcohol can affect your heart health. Drinking too much and/or too quickly can result in an irregular heartbeat. Moderation is key. Binge drinking can produce disturbances in cardiac rhythm, even in people without underlying heart disease. Anyone can be at risk for “holiday heart syndrome,” a term that is applied to an irregular heart rhythm called atrial fibrillation, which is commonly triggered by excessive alcohol intake.”

Stony Brook Heart Institute (https://heart.stonybrookmedicine.edu/Thanksgiving)