Celebrating Heart Health During the Holidays

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The holidays are a time for celebration, connection and gratitude. At the same time, they can test healthy routines. Between banquet-sized meals and indulgent treats, packed schedules, and emotional ups and downs, heart health can easily take a back seat. By practicing a few holiday health tips, you can prioritize your heart without sacrificing traditions that make this time of year special. 

Let’s start with what is often one of the biggest challenges this time of year: food. Fortunately, heart-healthy holiday eating doesn’t necessarily mean skipping your favorites. Instead, focus on portion control. Put less on your plate overall, and fill at least half of it with vegetables. That way, you’ll leave less room for unhealthy food. Then, eat slowly; it takes time for your brain to get the signal that your stomach is full.

If you’re invited to a food-centered event, don’t skip meals before the party. Arriving overly hungry can often backfire. To counteract overindulgence, offer to make a holiday healthy recipe to bring to the buffet. Consider Mediterranean diet recommendations to guide your food choices. Or, if you find yourself faced with too many tempting holiday treats, ask your host if you can take a favorite home to enjoy another day.

Along with mindful eating, staying hydrated can make a big difference. Skip sugary drinks like soda, sweet tea, lemonade, and flavored coffee beverages and select water or unsweetened tea instead. If you choose to drink alcohol, alternate each drink with water. Or try a non-alcoholic version of your favorite cocktail to avoid excess calories (just watch out for added sugar).

Staying active is one of the best gifts you can give your heart. Even short bursts of movement—like a 10-minute brisk walk after a big meal—add up. Consider incorporating active traditions by inviting family and friends on a walk to see holiday lights or for an afternoon of sledding. 

While the holidays are often associated with joy and celebration, this time of year can also come with extra pressure, loneliness or grief. Ignoring these feelings can have negative cardiovascular impacts, as those who suffer from untreated mental illness may be at increased risk for heart disease. If you’re feeling overwhelmed, reach out to a friend or loved one, or spend time on activities that help you relax and recharge. Maybe that means making time for a yoga class, revisiting a favorite book or spending time in nature. Prioritize rest and give yourself permission to say no when you need to. Connecting with your community or volunteering can also lift your spirits and strengthen a sense of belonging. If these tips aren’t enough, it’s important to contact a mental health professional for additional support. 

Caring for your health also means giving your body the rest it needs. Aim for seven to nine hours of sleep each night, and try to keep a consistent bedtime and wake-up routine. To help establish that rhythm, seek bright, natural light during the day. In contrast, turn down the lights at night and avoid screens. When you make sleep a priority, you’re caring for your mind, heart and overall well-being.

Maintaining heart health during the holiday season is achievable with thoughtful practices. Mindfulness and gratitude can help you enjoy the season while making choices that support your wellbeing – like nourishing your body, keeping active and prioritizing rest. Take a moment to reflect on what you’re thankful for and focus on the connections and traditions that make the holidays especially meaningful for you.