4 ways to keep your heart healthy during the holidays

From cold temperatures to shoveling heavy snow to less sunlight, 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’re already at risk because of your diet, a lack of exercise, post-COVID-19 symptoms, or habits like smoking or drinking alcohol.

One study found that Christmas Eve, Christmas Day, and New Year’s 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’s 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. 

4 ways to avoid a holiday heart problem

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.

1. Watch your diet

Studies show that the average person gains weight—sometimes quite a bit of weight—from Thanksgiving through New Year’s Day. Whether it’s a big family dinner, an office Christmas party, bowls of candy at the bank, or all three—the chances to eat too much unhealthy food are everywhere.

“Keep in mind your overall health,” says Joseph L. Schuller, MD, a cardiologist at Aspen Valley Hospital in Colorado. “It’s fine to enjoy oneself and eat and drink perhaps more than you would normally, but keep it in moderation.”

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’ll likely be eating (and craving).

RELATED: How to start and stick to a heart-healthy diet

2. Drink in moderation

First named in 1978, holiday heart syndrome is the term for irregular heart patterns in those who are otherwise healthy. It’s attributed to stress, overeating, and an overconsumption of alcohol.

That’s why moderation should also be the goal when it comes to drinking alcohol. It’s 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 high blood pressure to heart failure. Most drinks are also high in calories and can contribute to holiday weight gain. 

RELATED: Managing holiday stress without smoking or drinking

3. Get plenty of exercise

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’t be an excuse for being sedentary.

“Getting that 30 minutes-plus of moderate exercise most days of the week, even when it’s colder out, is really important,” Dr. Schuller says. 

If getting outdoors is unrealistic, Schuller recommends getting a treadmill or other home exercise device, joining a gym, or even just walking laps around the local mall. As long as it gets you up and moving, it’s better than no activity at all, especially if you commit to doing it every day.

“People should find an exercise plan that works for them,” says Peter Cram, MD, a general internist and professor of internal medicine at the University of Toronto. “That could be exercising in your home, it could be joining a gym, but people should exercise as much as they can.”

RELATED: How exercise affects your blood pressure

4. Make healthy lifestyle choices

Choosing to live a healthy lifestyle all year long is one of the best ways to make sure your heart attack risk doesn’t increase when the holidays roll around. That can mean taking steps to avoid other illnesses and not indulging in unhealthy habits. Especially during cold and flu season, take precautions to avoid catching contagious viruses like COVID-19. Wear a mask, wash your hands, and stay home if you’re feeling ill.

“Get the flu shot, stop smoking, don’t drink too much alcohol, don’t do drugs,” Dr. Cram says. 

Smoking is one of the major causes of cardiovascular disease, which often leads to a heart attack or stroke. Tobacco use can also lead to numerous other health problems, and illegal drugs like marijuana, cocaine, and methamphetamines may contribute to heart problems, as well.

When it comes to prescription drugs, however, Dr. Cram recommends sticking with the plan you and your healthcare provider came up with. “The holidays probably aren’t the time to stop taking your prescription medications,” he says.

Prescription medicine can help you manage physical ailments, as well as the emotional issues that many people experience around Christmas. If the holidays cause you stress or anxiety, and you don’t take prescription medications, consider non-medical ways to deal with the issues, such as meditation, yoga, or exercise, all of which can improve your mood, help you control your weight, and give you more energy.