{"id":6964,"date":"2019-12-02T10:00:29","date_gmt":"2019-12-02T15:00:29","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=6964"},"modified":"2025-11-29T18:03:07","modified_gmt":"2025-11-29T23:03:07","slug":"holiday-heart-healthy-tips","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/holiday-heart-healthy-tips\/","title":{"rendered":"4 ways to keep your heart healthy during the holidays"},"content":{"rendered":"

From cold temperatures to shoveling heavy snow to <\/span>less sunlight<\/span><\/a>, the winter months bring with them numerous risk factors for heart attacks and other heart problems. When you combine those factors with the sometimes stressful Christmas season, it can make heart problems a real concern if you\u2019re already at risk because of your diet, a lack of exercise, <\/span>post-COVID-19 symptoms<\/span><\/a>, or habits like smoking or drinking alcohol.<\/span><\/p>\n

One <\/span>study<\/span><\/a> found that Christmas Eve, Christmas Day, and New Year\u2019s Day all showed an increase in heart attack rates. People in the study were 20% more likely to have a heart attack on New Year\u2019s Day and 37% more likely on Christmas Eve. This could be due to a mix of overeating, anger, anxiety, sadness, grief, or stress, all of which can increase the risk of heart problems.\u00a0<\/span><\/p>\n

4 ways to avoid a holiday heart problem<\/span><\/h2>\n

You may not be able to do anything about cold temperatures or a lack of sunlight during the winter, but you can try these healthy heart tips over the holidays by using common sense and following a few general guidelines when it comes to diet, exercise, and lifestyle.<\/span><\/p>\n

1. Watch your diet<\/span><\/h3>\n

Studies<\/span><\/a> show that the average person gains weight\u2014sometimes quite a bit of weight\u2014from Thanksgiving through New Year\u2019s Day. Whether it\u2019s a big family dinner, an office Christmas party, bowls of candy at the bank, or all three\u2014the chances to eat too much unhealthy food are everywhere.<\/span><\/p>\n

\u201cKeep in mind your overall health,\u201d says <\/span>Joseph L. Schuller<\/span><\/a>, MD, a cardiologist at Aspen Valley Hospital in Colorado. \u201cIt\u2019s fine to enjoy oneself and eat and drink perhaps more than you would normally, but keep it in moderation.\u201d<\/span><\/p>\n

Healthy eating principles should still guide you during the holidays. That means limit portion size, give your body a few minutes to feel full before going back for seconds, do your best to avoid sugary snacks, and try to save room for some vegetables amid all the sweets, meat, and carbs you\u2019ll likely be eating (and craving).<\/span><\/p>\n

RELATED: <\/b>How to start and stick to a heart-healthy diet<\/b><\/a><\/p>\n

2. Drink in moderation<\/span><\/h3>\n

First named in 1978, holiday heart syndrome is the term for irregular heart patterns in those who are otherwise healthy. It\u2019s attributed to stress, overeating, and an overconsumption of alcohol.<\/span><\/p>\n

That\u2019s why moderation should also be the goal when it comes to drinking alcohol. It\u2019s fine to have a celebratory glass of champagne or a beer with friends, but regularly drinking more than one or two drinks at a time can lead to a host of problems, from <\/span>high blood pressure<\/span><\/a> to heart failure. Most drinks are also high in calories and can contribute to holiday weight gain.\u00a0<\/span><\/p>\n

RELATED: <\/b>Managing holiday stress without smoking or drinking<\/b><\/a><\/p>\n

3. Get plenty of exercise<\/span><\/h3>\n

During the winter months, when the days are short and the weather is cold, it can often be hard to get outside and move around, but that shouldn\u2019t be an excuse for being sedentary.<\/span><\/p>\n

\u201cGetting that 30 minutes-plus of moderate exercise most days of the week, even when it\u2019s colder out, is really important,\u201d Dr. Schuller says.\u00a0<\/span><\/p>\n

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