Every year around this time people are bombarded with well-meaning advice about how to survive the hectic holiday season. When we examined some oft-repeated recommendations we found that some were wrong, overly simplistic, or downright unworkable.

To put holiday assumptions to the test, we combed through the research and talked with experts and some people who’ve successfully followed their advice for a healthier, more pleasant season. The quiz below includes eight common statements heard between Thanksgiving and New Year’s Day, followed by the real deal about each--plus some practical tips for enjoying the season.

One heavy, high-fat meal won’t hurt you

False. Research shows that a few hours after eating a high-fat meal, blood vessels stiffen and levels of triglycerides (fatty blood substances that contribute to heart attack risk) can soar. In addition, drinking too much alcohol can induce heart arrhythmias and increase the risk of falls and car accidents.

On a happier note, limited research suggests that the beneficial effects of exercise may be equally immediate, at least in healthy young adults. For example, in an October 2006 study of eight men and women, researchers from Indiana University found that physical activity two hours after a fatty meal completely reversed the adverse effects on blood vessels. Nonetheless, it’s safer to stop short of gorging.

Most people gain several pounds over the holidays

False. There is absolutely no evidence to support the widely reported claim that Americans gain an average of 5 to 10 pounds over the holidays. In a study of about 200 adults by the National Institutes of Health, the average weight gain between Thanksgiving and New Year’s Day was less than a pound, though most participants estimated that they gained much more. One way to prevent holiday weight gain is to think in terms of avoiding 3,500 extra calories (about the amount it takes to put on a pound) over several weeks. That can be as simple as choosing tea or coffee instead of soda, skipping seconds, and planning a few stress relievers that don’t involve food, such as a warm bath or a few minutes alone with your favorite music.

You can let your exercise routine slide a little during the holidays and still stay fit

True. Missing a few sessions is no reason to throw in the towel. For most people, just one 30-minute session each of weight training and aerobic exercise a week can prevent significant fitness loss if you can’t maintain your usual workout schedule. It takes several weeks of inactivity for complete deconditioning to happen.

But mix in physical activity whenever you can since it counteracts stress and will help you weather the season feeling more energetic and upbeat. If time is tight, consider taking a walk--at the mall, on your lunch hour, or as a break from your relatives. Three brisk 10-minute walks provide all the benefits of half an hour of continuous exercise.

Regifting is poor etiquette

False. When it comes to food, consider it sharing. Bring decadent cakes, cookies, or other treats you’ve received to the office or get-togethers so that everyone can enjoy a small amount. If you’re choosing a gift, think of healthy indulgences that your recipients might not buy for themselves--expensive herbs and spices, a favorite recipe along with the key ingredients, or a basket filled with exotic fruits, nuts, teas, and high-quality dark chocolate.

To avoid temptation at holiday events, you should eat a meal before you go

False. It’s true that you shouldn’t starve yourself before a dinner or party, since showing up ravenous might make you eat too much as soon as you hit the door. But even those watching their waistlines should feel free to join in when food is an integral part of the fun. Instead of declaring all party food off-limits, base your game plan on your expectations for the event. Expecting only snacks and so-so offerings? Then eat a reasonable meal before you go. Looking forward to the food? Then enjoy: With a few simple strategies you can eat healthfully anywhere, from a formal restaurant to family potluck. Reserve half your plate for salads, fruits, and vegetables, then enjoy smaller portions of meat, starchy side dishes, and desserts. Skip high-fat snacks or fillers you can live without, like dinner rolls, to save calories for the dishes and desserts you most look forward to.

Buffets can pose a particular challenge. “Think of a buffet as a menu in physical form,” says Karen Collins, R.D., nutrition adviser to the American Institute for Cancer Research in Washington, D.C. “You wouldn’t order one of everything.” Scan the table and make your choices before you pick up a plate. Or take smaller portions of a variety of dishes.

Healthful foods just aren’t that festive

False. “So much of what makes food appealing is visual,” Collins says. Fruits and vegetables can provide an appetizing splash of color in what would otherwise be a monotone tableau of meats and starches. Liven up your table with a dark green salad studded with tomatoes or bright-colored peppers, for example. Toss oven-roasted vegetables with an olive-oil vinaigrette for a rich, flavorful dish that’s delicious hot or cold. For dessert, top fruit with a splash of your favorite liqueur, low-fat whipped topping, or a drizzle of chocolate sauce.

A variety of such side dishes is also key to feeding vegetarian guests or those with special dietary needs. To further accommodate nonmeat eaters, cook grain dishes such as stuffing or rice separately from meat, using vegetable broth. If you’re the health-conscious guest, offer to contribute a couple of dishes.

You’re more likely to die of a heart attack on Christmas or New Year’s Day than any other day of the year

True. In the December 2004 study that confirmed this grim statistic, researchers from the University of California in San Diego and Tufts University suggested that one primary cause may be that people who are busy with family, friends, and holiday obligations delay seeking help for symptoms. Another plausible explanation: a dip in the quality of care because many health-care workers are unavailable. Of course, the abrupt changes Americans make during the holidays in the way they travel, eat, drink, exercise, and work could also affect heart risk.

To protect yourself, particularly if you’re at risk for heart disease, use a commonsense approach during the holidays. Avoid overindulging in food or alcohol, get a flu shot and treat any respiratory illness immediately, and minimize emotional stress. Bundle up outside, since cold temperatures can increase blood clotting and cause blood vessels to constrict, and take it easy when exerting yourself in the cold. Shoveling snow, for example, is a notorious heart-attack trigger. Limit your time outdoors on high-pollution days, which may also trigger heart attacks. In addition, people with heart disease--as well as those with allergies, asthma, or chronic lung disease--should limit their exposure to anything burned indoors, particularly firewood and incense. Both release small particles into the air that can irritate the eyes, nose, throat, lungs, and even the heart. Some research suggests that indoor pollution from such sources can actually exceed outdoor pollution from sources such as car exhaust.

Perhaps most important, if symptoms strike, don’t ignore them. Call 911 right away if you experience uncomfortable pressure, fullness, squeezing, or pain in the chest, arms, or upper body; sudden, unexplained fatigue; or shortness of breath.

You can reduce stress by simplifying your holiday chores and commitments

True--provided you don’t cut out the activities you most relish. Stripping away all familiar rituals can leave you shuffling through a holiday devoid of joy and meaning, which may adversely affect your physical and emotional health. So instead of flitting about from place to place, devote your time and energy to a few key activities that are likely to be important, fun, or meaningful. Reflect ahead of time on which activities those are, then graciously decline other requests. As you move through each activity, take time to savor the moment and the smells, sights, sounds, tastes, or feelings that make it special.

This article first appeared in the December 2006 issue of Consumer Reports on Health.