3 ways to take care of your heart during the holidays

The holidays are often filled with joy, connection, and tradition, but they can also bring stress. Between travel, family gatherings, and long to-do lists, it’s easy to forget that your heart feels that strain too. Doctors typically see an increase in abnormal heart rhythms and heart attacks around Christmas and New Year’s, which is why a little extra awareness during this time of year matters.

Here are three simple ways to support your heart health while still enjoying the season.

‍Be mindful with alcohol

Holiday celebrations often include more drinking than usual, whether it’s a glass of wine at dinner or a festive cocktail at a party. Drinking more alcohol than your body is used to can affect your heart rhythm and cause palpitations — sensations that feel like fluttering, pounding, or a racing heartbeat. The medical community sometimes calls this phenomenon "holiday heart."

"We know that drinking alcohol happens more often during the holidays, and so patients are more likely to experience symptoms of irregular or rapid heartbeats," explains a Rezilient provider specializing in cardiology.

Usually, these palpitations resolve within 24 hours after you stop drinking. However, they can sometimes develop into more serious conditions like atrial fibrillation, a heart rhythm disorder that increases stroke risk. This can happen at any age, even without a history of heart problems. If you notice ongoing palpitations, dizziness, fainting, shortness of breath, or chest pain, it’s important to seek emergency care right away.

The best approach is preventing these symptoms by moderating your alcohol intake. Try alternating alcoholic drinks with nonalcoholic beer or seltzer water. You can also choose beverages with lower alcohol content, like a vodka soda with extra soda water. These simple swaps help you participate in holiday toasts while protecting your heart.

‍Eat in a way that supports your heart

Holiday meals are often richer and heavier than what we eat the rest of the year. Combined with colder weather and less activity, this can contribute to higher blood pressure during the winter months. "The foods are richer and heavier in winter, and people are generally less active, so that often correlates with why blood pressures tend to be higher in the winter months," notes a Rezilient provider.

Here's how to enjoy holiday meals without overindulging:

• Stock up on healthy snacks. When grocery shopping, skip the candy and cookie aisles. Instead, choose higher-protein options like nuts, nonfat yogurt, and cottage cheese with berries. These foods keep you satisfied and reduce the temptation to overeat sweets.
• Don't skip meals to "save room." Eat your regular meals on the day of holiday dinners. Better yet, have a high-protein snack before the event. This strategy helps you avoid filling your plate excessively and eating past the point of fullness.
• Stay hydrated. Drinking plenty of water creates a feeling of fullness, which naturally reduces how much you consume. Adequate hydration also helps offset any extra alcohol intake during celebrations.

Stay active without overdoing it

If you haven't been maintaining regular fitness routines, the holidays aren't the time to tackle extremely demanding physical activities. Emergency rooms see more heart attacks during winter months because people suddenly stress their hearts with strenuous tasks like shoveling heavy snow. Cold weather compounds this risk by constricting arteries and raising blood pressure.

Whether you're clearing snow in your driveway or digging out your car at a mountain pass after skiing, consider what you're asking your heart to handle.

"I think you need to be mindful about what your fitness level is before deciding that you're going to be a weekend warrior," advises a Rezilient provider.

Planning to run that holiday 10K despite no recent training? Reconsider. Instead, focus on moderate exercise like long walks or easy sessions on a stationary bike. These activities benefit your heart without excessive strain. The more you can stay moderately active during the holidays, the better for your cardiovascular health.

Managing stress and getting adequate sleep also protect your heart, though perfection isn't realistic during this hectic season.

"These are the holidays, so let's be realistic," says a Rezilient provider. "I know that I'm going to probably eat heavier, richer foods at holiday gatherings, but I will balance that the following day by getting outside, being active and not eating any simple carbohydrates or processed foods."

‍Balance and moderation

The holidays aren’t about perfection. It’s normal to eat richer foods, enjoy a drink or two, and have days when routines fall apart. What matters most is balance – making choices that support your health when you can and giving yourself grace when you can’t. 

By staying mindful of alcohol, eating in a way that feels nourishing, and keeping your body moving at a comfortable pace, you can protect your heart and focus on what truly matters this season: time with the people you love.