The holiday season is a time of joy and togetherness, but it can also be hard on the heart. Statistics show that the United States experiences more heart attack deaths between Christmas and New Year’s Day than at any other time of year. In light of this, the American Heart Association (AHA) is sharing holiday health tips to help everyone stay heart-healthy.
“The holidays are a busy, often stressful time for most of us,” says Dr. Donald Lloyd-Jones, past volunteer president of the AHA and head of preventive medicine at Northwestern University’s Feinberg School of Medicine.
“Routines are disrupted; we may tend to eat and drink more and exercise and relax less. We may also ignore warning signs, thinking they can wait until after the new year. All of these factors can increase the risk for heart attack at this time of year.”
The risk may be particularly significant this year as many people navigate post-pandemic routines and holiday gatherings after several years of upheaval.
“While we are grateful to reconnect with loved ones, it’s important to stay aware of heart health risks,” Lloyd-Jones advises. “By taking a few simple steps, you can help keep your heart healthy and enjoy a bright start to the new year.”
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What Are the Risk Factors for a Heart Attack?
Several factors, including underlying health conditions, lifestyle choices, age, and family history, can increase your risk of heart disease and heart attack.
According to the Centers for Disease Control and Prevention (CDC), nearly half of all Americans have at least one of the three key risk factors for heart disease:
- High blood pressure
- High blood cholesterol
- Smoking
Although you can’t change some risk factors, such as age or genetics, you can make lifestyle adjustments to reduce your risk.
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Tips to Protect Your Heart This Holiday Season
Dr. Lloyd-Jones and the AHA recommend the following strategies for staying heart-healthy during the holidays:
1. Know the Warning Signs
Understanding the signs of a heart attack is crucial, as they can differ between men and women. Call 911 immediately if you or someone you’re with experiences symptoms like chest pain, shortness of breath, or discomfort in the arms, back, neck, or jaw. Early treatment greatly improves the chances of survival and recovery.
2. Practice Moderation
Enjoy holiday treats, but be mindful of your portions. Opt for heart-healthy foods when possible, limit sodium, and avoid overindulging in alcohol.
3. Manage Stress
The holidays can be overwhelming due to family dynamics, financial pressures, and busy schedules. Prioritize self-care by setting boundaries, delegating tasks, and finding ways to relax.
4. Stay Active
Incorporate physical activity into your holiday traditions, such as walking after meals, playing outside with kids, or dancing at gatherings. Regular exercise supports heart health and reduces stress.
5. Stay on Top of Medications
Amid holiday travel and festivities, it’s easy to forget medications or miss doses. Keep your medications handy, set reminders, and ensure prescriptions are refilled ahead of time.
A Daily Commitment to Your Heart
Your heart health is vital, and small, consistent actions can make a big difference. Whether it’s sticking to a balanced diet, staying active, or managing stress, building heart-healthy habits now can help protect you year-round.
For more tips and resources, visit the American Heart Association.
