The holiday season brings joy and togetherness, but it also comes with hidden risks for your heart. 

A study in the Journal of the American Heart Association found that heart problems often spike during the holidays, driven by stress, poor diet, disrupted routines and cold weather. But with a few mindful choices, you can enjoy the festivities without putting your heart at risk. 

Here are five important reminders to help keep your heart healthy this season:

1. Make smart food choices

Holiday meals don’t have to be unhealthy. Focus on foods rich in omega-3 fatty acids, fiber and antioxidants like fish, nuts, berries and leafy greens. Fill most of your plate with these and watch your portion sizes.

2. Keep moving

It’s easy to skip workouts when life gets busy, but it’s important to move regularly. Short bouts of brisk walking, cycling or stretching can help keep your heart strong.

3. Manage stress

The holidays can be joyful, but they can also be stressful. Mindfulness, meditation and deep breathing exercises can help you stay calm, especially when faced with challenging conversations or hectic schedules.

4. Drink in moderation

Alcohol interacts with many heart medications, sleep aids and anti-anxiety drugs. And despite what you may have heard, there’s not enough resveratrol in wine to significantly benefit your heart. If you drink, do so sparingly.

5. Protect your immune system

Colds and flu can put added strain on your heart. Support your immune system by getting enough sleep, maintaining healthy vitamin D levels and avoiding close contact with people who are sick. If you develop severe symptoms, contact your doctor.

A NOTE ON MEDICATIONS

If you have a heart condition, your doctor may prescribe medications such as statins for cholesterol, beta-blockers or ACE inhibitors for blood pressure, aspirin for circulation or nitroglycerin for chest pain. Be aware that some common medications—including NSAIDs like ibuprofen and naproxen, certain antidepressants and oral decongestants—can raise blood pressure or heart rate and may worsen existing heart issues.

With a little planning and awareness, you can navigate the holidays without compromising your heart. Be mindful about food, activity, stress and medication, and you’ll be set to celebrate the season in good health. 

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