It’s the season for celebrating. Unfortunately, some of the things that make this time of year so good for your soul, could be wreaking havoc on your heart health. Protect yourself from heart disease now, and long after the eggnog stops flowing, with these tips from Francisco Aguilar, MD, Cardiac Electrophysiologist on staff at Adventist La Grange Memorial Hospital.

Get moving
Fitting exercise into your routine can be tough, especially during the hectic holiday season, but it’s essential for reducing your heart disease risk. “Getting 30 minutes of moderate exercise like biking or swimming five days a week is ideal,” Dr. Aguilar says. “But, if that’s not possible, don’t be discouraged. Take a brisk walk around your neighborhood or at the mall a few days a week and gradually build up to more vigorous activity. What matters is making exercise a habit.”

Shelve the salt
Reaching for the salt shaker before you taste your food could be hurting your cardiovascular health. “Adding extra salt to food can contribute to high blood pressure,” Dr. Aguilar explains. That’s especially true when it comes to processed, pre-packaged foods that use sodium as a preservative. “For some patients, reducing sodium content and choosing fresh instead of processed foods has been as effective as using medication to bring blood pressure down,” says Dr. Aguilar.

Choose fats wisely
Your body needs some fat to function properly, but Dr. Aguilar stresses the importance of choosing food with unsaturated fats. “‘Good’ fat can be found in nuts, sunflower or pumpkin seeds and lean meats like salmon,” he says. “Cheese and red meats contain saturated fat which isn’t good for your heart,” Dr. Aguilar explains. You don’t have to give up the holiday cheese and sausage plate completely, but make sure you’re enjoying the food in moderation.

Satisfy your sweet tooth (the smart way)
Getting smart about the kinds of sweets you eat – and how often you eat them – means you can still indulge while protecting your heart. “Most of us need more fruit in our diet,” says Dr. Aguilar. The fiber is great for your cardiovascular system and it keeps you feeling full longer than a candy bar would. “I save dessert for a special treat once or twice a week,” Dr. Aguilar says. “I eat apple slices for snacks or a handful of grapes to keep cravings in check the rest of the week.”

Eat your veggies
Mom was right. Eating your vegetables really does help keep you healthy and strong. Dr. Aguilar recommends getting six servings of fruits and vegetables every day. “I started adding a salad to dinner and some cut up carrots or other vegetables to my lunch,” he says. Vegetables help you feel full sooner than a meal of refined sugars and carbs, so you’re cutting calories while adding healthy food to your diet.

Quit smoking
“Quitting smoking and avoiding second hand smoke are two of the best things you can do for your health overall, and especially your cardiovascular health,” Dr. Aguilar says. Smoking can raise your blood pressure and cause plaque to build up in your arteries. “Over time you can actually reverse some of smoking’s effects on your heart,” he adds.

Take time to de-stress
Stress is different for everyone, but if you’re feeling at your wit’s end, make sure you’re taking steps to get back on an even keel. “If you’re stressed out or feeling anxious all the time it can have a significant impact on your heart health,” says Dr. Aguilar. Exercising can help you relieve some of the pressure you’re feeling, and give you an outlet for frustrations. That’s good for your emotional wellbeing and your heart.

Though there are some risk factors for heart disease you can’t change – your age or your family history, for example – there are plenty of things you can do to make sure you’re reducing the odds of developing heart disease.

“Heart disease is preventable and, for those with heart disease, some of the damage can be reversed by making some or all of these lifestyle changes,” Dr. Aguilar says. “It’s never too late to take care of your heart.”