Wellness Wednesday – “The Cholesterol Good & Naughty List This Christmas”
Christmas is a time for joy, celebration, and, at times, indulgence. During this season, we make our lists and check them twice for shopping and party planning—but what about our food choices? While Christmas delights can bring joy to our taste buds, some traditional dishes may not be so friendly to our health, particularly when it comes to cholesterol.
A recent study from the University of Copenhagen found that Low-Density Lipoprotein (LDL)—commonly known as “bad” cholesterol—spikes by up to 20% in the days following Christmas. This is due primarily to the rich, indulgent foods we enjoy during the season. While these elevated cholesterol levels are often temporary, it’s essential to take a mindful approach to holiday eating to safeguard our heart health and overall wellness.
Let’s explore the naughty and nice lists of Christmas foods and discover how to enjoy the season without compromising our health.
The “Naughty” Cholesterol List
These Christmas foods, while delicious, are often high in LDL cholesterol or saturated fats:
- Cheese platters and cream-based dips
- Fried appetizers like mozzarella sticks or calamari
- Pastry-based hors d’oeuvres and rich stuffing
- Glazed ham, prime rib, and turkey skin
- Desserts like cheesecake, pecan pie, cookies, and ice cream
- Festive drinks such as eggnog and hot chocolate with cream
The “Nice” Cholesterol List
Counterbalance Christmas indulgence with these HDL cholesterol-friendly options:
- Nuts (almonds, walnuts, pecans) and olive oil
- Fatty fish (salmon, tuna) and white meat turkey (skinless)
- Dark chocolate (70% cacao) and baked fruit desserts
- Whole grains and vegetable-based dishes
- Drinks like red wine (in moderation) and green tea
Tips for Healthier Holiday Feasting (For More “Nice” Cholesterol)
- Avoid trans fats: Skip margarine and packaged baked goods with hydrogenated oils.
- Portion control: Enjoy treats in moderation, savoring smaller portions.
- Substitute smarter: Use Greek yogurt instead of cream and olive oil in place of butter.
What If the Naughty List Wins?
Despite our best intentions, holiday goodies can tempt even the most disciplined among us—especially church workers, whose congregations may shower them with festive treats. If you find yourself indulging more than planned, here are four New Year’s resolutions to help you rebound:
- Lose weight and keep it off: Even a 5% reduction in body weight can significantly lower the risk of chronic conditions and reduce bad LDL cholesterol.
- Choose healthier foods: Add fruits, vegetables, and cholesterol-lowering spreads or yogurts with plant sterols to your diet.
- Get moving: Incorporate small changes, like taking the stairs or parking farther from entrances. Get off the couch and go for a walk. Short, frequent activities can have a big impact over time.
- Track your progress: Use tools like fitness trackers or regular health check-ups to stay informed and motivated.
Caring for Our Church Workers
As we celebrate Christmas, we want to prioritize your wellness, our church workers here in the Southeastern District. This season is not only about sharing Christ’s love but also an opportunity to care for the temple God has given us—our bodies. By making small, mindful choices, we can enjoy the festivities while promoting a heart-healthy and joyful Christmas season.
Take care of yourself and others this Christmas, and may the peace of Christ fill your heart and home!
Merry Christmas from the Southeastern District Church Worker Wellness Team!