6 tips to enjoy the holidays in a heart-healthy way

The holiday season can increase heart attack risks due to overindulgence, stress and ignored symptoms, but there are ways to mitigate these risks.
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  • Valezka Gil-Wester
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Care
Family enjoys meal together at the dinner table

The holidays are a time for joy, celebration and connection, but they can also bring hidden risks to your heart.

From indulgent meals and hectic schedules to emotional moments, the demands of the season may put more strain on your heart than you realize.

In fact, research from the American Heart Association reveals that heart attack rates peak during the last week of December, making it the most dangerous time of year for your heart.

Dr. Hector Lozano, cardiologist and medical director of the vascular ultrasound laboratory at AdventHealth Medical Group.
Hector Lozano, MD, is a cardiologist and the medical director of the vascular ultrasound laboratory at AdventHealth Medical Group.

"The increase in heart attacks during the holidays is often due to overindulgence in less nutritious options, excessive alcohol consumption, delayed medical visits and ignored symptoms," said Hector Lozano, MD, a cardiologist and medical director of the vascular ultrasound laboratory at AdventHealth Medical Group.

The AHA reports that Dec. 25, Dec. 26 and Jan. 1 consistently rank as the deadliest days for heart attacks.

Cold weather, high-calorie meals, stress and disrupted routines may all play a role.

Dr. Lozano emphasizes that taking simple, proactive steps can reduce your risk. He offers the following advice:

  1. Recognize symptoms and act: Heart attack symptoms -- such as chest pain, shortness of breath and fatigue -- should never be ignored, even during the holidays. Call 911 immediately if you experience signs of a heart attack.
  2. Practice moderation: Enjoy the delicious foods and drinks of the season but do so in moderation. Overeating or drinking too much can place unnecessary strain on your heart.
  3. Stay active: The AHA recommends at least 150 minutes of physical activity per week. Go for a family walk after dinner or find creative ways to stay active together.
  4. Manage stress: The holidays can bring emotional challenges as people reflect on loved ones they’ve lost. This nostalgia can sometimes lead to "broken heart syndrome," a condition caused by severe stress or sadness.
  5. Stick to your medications: People are urged to maintain their medication routines.
  6. Prioritize preventive care: Dr. Lozano encourages those at higher risk to schedule a checkup. "Men over 45, women over 55 and anyone with high-blood pressure, cholesterol, diabetes or a family history of heart disease should consult their doctor or a cardiologist," he added. "Enjoy the season, but don’t stray too far from healthy habits. Your heart -- and your loved ones -- will thank you."

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