By Joan O’Keefe, RD and James H. O’Keefe, MD

Warning: the holiday season may be hazardous to your health.

Studies show that Americans typically gain about seven pounds over the holiday season each year, and some of it stays on permanently despite the New Year’s resolutions to get it off. Even more worrisome are reports showing increased risks of heart attack, dangerous cardiac rhythms and even death during the holidays. Emotional stress, depression, over-eating, not enough exercise, and too much salt and alcohol are all likely to be playing a role.

Make sure you and your family stay healthy and happy this year by following these rules for safely navigating the holiday hazards.

1. Never go to a holiday party or gathering with a ravenous appetite: it’s a recipe for disaster. Before you leave home, have a healthy snack like a scoop of whey protein powder stirred in a glass of skim milk, or an apple with peanut butter, or cottage cheese with strawberries. Also drink 16-24 ounces of bottles or filtered water.

2. If you are not able to have a healthy snack before going to a party, park yourself next to the vegetable tray and graze until you’ve overcome your compulsion to gorge on deep-fried cheese balls.

3. The first beverage you choose must be a non-alcoholic, non-caloric drink such as iced tea, sparkling water, water, coffee, etc. No sodas, even diet drinks, allowed all evening.

4. Remember good things first. Initially, fill yourself up with natural low calorie options; the mantra for the rest of the evening is portion control. If you love deep fried cheese balls or crab Rangoon, you can have just one. The goal is to stop eating when you’re about 80 percent full- not stuffed to the gills.

5. Pick the smallest plate available and fill it predominately with unprocessed food, still in its natural state (like salads, fruits, veggies, nuts, etc). When you’re finished loading it, it should have a flat contour like the Kansas plains, not the pyramidal profile a Colorado Rocky Mountain.

6. Enjoy a glass or two of wine with your mean, the drier the better.

7. For your dessert, choose a small portion of something redeeming nutritional value like dark chocolate, pumpkin pie, baked apple or a small scoop of ice cream with fresh berries. Wash it down with as much total decaf tea or coffee as you please.

8. If the party ends early enough in the day, instead of plopping down in front of yet another football game, invite a family member, friend or even a dog out for a cool refreshing and relaxing walk around the neighborhood.

9. Most people by the end of the night will be miserably overstuffed, hung-over, and well on their way to the typical seven-pound holiday season weight gain and depression. You, on the other hand, will leave the party looking fit and healthy, and feeling comfortable, happy and ready to sleep like a baby.

10. Don’t blow it the next morning by sampling every waist-expanding holiday treat that shows up in your office.

You will have better willpower if you eat a breakfast high in protein such as whey protein in skim milk, or Eggland’s Best Omega-3 Eggs, and a high fiber item or two like an apple, orange, grapefruit, or berries. Also include tea or coffee and 24 ounces of water before noon.

Follow these tips and you’’ be ringing in the New Year without any regrets.