5 Tips for a Heart-Healthy Holiday Season

The holidays may be the most wonderful time of the year, but they’re also a time when heart health tends to take a back seat. Between festive feasts, travel, and an extra dose of stress, it’s easy to push healthy habits aside — and that can have a big impact on your heart. 

John Terzian, MD, FACC, and the team at Bridgewater Primary Care & Cardiology, LLC, want patients to know they can enjoy all the holidays have to offer with just a few heart-healthy changes to their habits. Here’s what to do to protect your heart this holiday season and all year long.

1. Make smart choices at holiday meals

Traditional holiday foods tend to be rich in fat, sugar, and sodium — delicious, maybe, but they can also raise blood pressure and cholesterol levels. That doesn’t mean you need to skip your favorite dishes entirely, though. 

A better idea: Enjoy your favorites in moderation and fill most of your plate with vegetables, lean proteins, and whole grains. You’ll still enjoy the flavors of the season without overloading your heart.

If you’re hosting, you have even more options: Try swapping heavy ingredients for lighter ones — like half-and-half instead of cream, or olive oil instead of butter. Roasting or broiling instead of frying is another good idea, as well as seasoning with herb blends instead of salt. Small changes can make a big difference in protecting your heart without sacrificing flavor.

2. Keep moving, despite your busy schedule

Between shopping, wrapping gifts, hosting events, and attending gatherings, you may de-prioritize regular physical activity. But staying active helps counterbalance holiday treats and sweets while leveling-out stress hormones that can affect both your blood pressure and your heart’s rhythm. 

Aim for at least 30 minutes of brisk walking or moderate activity most days of the week, breaking activity into smaller sessions if it’s easier for your schedule. Don’t let cold weather interfere; look online for activities you can do at home, or dance to your favorite holiday tunes. It all counts when it comes to keeping your heart healthy.

3. Watch your stress levels

In today’s society, stress can seem almost unavoidable, and the holidays can bring even more emotional ups and downs, especially when dealing with issues like family expectations or finances. In turn, all that stress can trigger inflammation, raise blood pressure, lead to unhealthy eating habits, interfere with sleep, and even increase the risk of heart attack. 

During the holiday season and all year round, make it a priority to carve out moments for tranquility and relaxation, whether that’s through a skill like meditation or yoga, or simply through doing something you enjoy, like reading or listening to relaxing music.

Setting boundaries is another must when it comes to managing heart health during the holidays. Remember: It’s okay to say no to some invitations or to delegate tasks to others. Your heart health is more important than adhering to a growing list of unrealistic expectations.

4. Monitor your alcohol and caffeine intake

A little holiday cheer is fine, but too much alcohol or caffeine can raise blood pressure, cause irregular heartbeats, and disrupt sleep, especially if you have an existing heart condition. 

Try alternating alcoholic drinks with water or sparkling water, and limit coffee and other caffeinated drinks to prevent heart palpitations and dehydration. If you take medications, always ask Dr. Terzian about potential interactions and safe limits before indulging. 

5. Prioritize sleep

Exercise isn’t the only healthy activity that takes a back seat during the holidays. It’s all too easy to short-change yourself on sleep, too, especially when your schedule is extra busy or you have to accommodate late-night celebrations.

Your heart health depends on getting plenty of sleep — too little shut-eye can lead to elevated blood pressure, excess stress, unhealthy eating, and even weight gain, each of which poses problems for your heart (and the rest of your health, too). 

The key: Set a regular bedtime routine, and schedule sleep the same way you schedule a pressing appointment. Aim for 7-9 hours of rest every night, and skip alcohol, caffeine, and big meals close to bedtime.

Make heart health a year-round priority

Celebrating a heart-healthy holiday doesn’t mean you need to miss out on all the fun — instead, it means making thoughtful choices that let you enjoy the season without compromising your overall wellness. 

To learn how our team can help you optimize your heart health all year round, book an appointment online or over the phone with the team at Bridgewater Primary Care & Cardiology in Bridgewater, Massachusetts, today.