Even if you’ve been sticking to a heart-healthy diet all year, the holiday season is notoriously challenging. Festive cookie swaps, candy bowls, and cocktails can temp even the most determined among us. If you find yourself wondering whether it’s even possible to eat healthfully during the holiday season, then this article is for you.

Research shows that a diet high in processed foods, refined sugars, unhealthy fats, and red meat is a major factor in the development of high blood pressure, diabetes, obesity, and heart disease. On the other hand, a diet rich in fruits and vegetables, whole grains, lean proteins, nuts, and legumes benefits the heart.

Fortunately, many of these heart-healthy foods will fit seamlessly into your holiday menu. Through a combination of portion control and smart food choices, you can maintain a heart-healthy diet without missing out on the traditions you love.