Holiday Heart Health: Deck the Halls (and Protect Your Heart!)

The holidays are a time for joy, family, and… increased risk of heart attack?

While the twinkling lights and festive cheer are undeniably delightful, the season's indulgences can put a strain on your cardiovascular system. Don't let the holiday spirit turn into a holiday heart scare! 

"Yes, the holidays are a celebration, but it's easy to overindulge. My advice is to practice moderation,” says Dignity Health’s Dr. Lorianna Fletcher, a fellow of the American College of Cardiology who has additional training in coronary CT angiography. “Enjoy your favorite treats in smaller portions, and balance rich foods with plenty of fruits, vegetables, and lean protein. Don't forget to stay hydrated – water is your friend, especially when you're enjoying festive drinks."

Dr. Fletcher is a part of Coastal Cardiology’s team of board-certified physicians that has been serving the Central Coast’s cardiovascular needs for more than 40 years. The team joined Dignity Health’s Pacific Central Coast Health Centers in 2024.

Explore how your risk of heart attack might subtly increase during this festive time and offer simple strategies to keep your heart healthy throughout the season.

The Holiday Heart Strain

The holidays bring a perfect storm of factors that can impact heart health.

Rich Foods: From decadent desserts to savory feasts, the holiday season is synonymous with calorie-dense, high-fat, and high-sodium meals.  These can contribute to high cholesterol and blood pressure, increasing the strain on your heart.

Increased Alcohol Consumption: Holiday gatherings often involve more alcohol than usual. Excessive alcohol intake can raise blood pressure and disrupt heart rhythm, increasing your risk of heart attack.

Stress and Lack of Sleep: The pressure of gift-giving, travel, and family gatherings can lead to significant stress. Coupled with disrupted sleep schedules, this can negatively impact your cardiovascular health.

"The holidays can be stressful, and stress is a significant risk factor for heart health,” says Dr. Fletcher. “Make time for relaxation techniques like deep breathing, meditation, or spending time in nature. Prioritize sleep, connect with loved ones, and don't hesitate to ask for help if you're feeling overwhelmed. Taking care of your mental well-being is just as important as taking care of your physical well-being."

Sedentary Lifestyle: Between cozy nights in and travel, physical activity often takes a backseat during the holidays. Lack of exercise contributes to weight gain and weakens the cardiovascular system.

"The holiday season often involves less physical activity,” Dr. Fletcher says. “It's crucial to counteract this by making a conscious effort to move your body. A brisk walk after a big meal, a family game of charades, or even just some light stretching can make a difference. Don't let the festive cheer become a reason to become sedentary."

Protecting Your Heart this Holiday Season

While enjoying the festivities is crucial, maintaining your heart health doesn't require sacrificing the holiday spirit. Here are some simple steps you can take:

Mindful Eating: Enjoy your favorite holiday treats in moderation.  Focus on balanced meals with plenty of fruits, vegetables, and lean protein. Don't feel obligated to clean your plate!

Limit Alcohol: Alternate alcoholic beverages with water or other non-alcoholic drinks. Be mindful of your intake and avoid binge drinking.

Manage Stress: Prioritize relaxation techniques like deep breathing, meditation, or spending time in nature. Don't hesitate to delegate tasks or ask for help.

Stay Active: Even short bursts of activity, like a brisk walk after dinner or a family game of charades, can make a difference.

Don't Forget Your Medications: If you're on medication for heart conditions, ensure you take it as prescribed.

This holiday season, prioritize both festive cheer and heart health. By making conscious choices and incorporating these simple strategies, you can enjoy the holidays to the fullest while keeping your heart happy and healthy. Happy Holidays!

To learn more about cardiac care services offered by Dignity Health on the Central Coast, click here. For information on Coastal Cardiology, click here.