The Two Most Common Holiday Habits That Steal Years From Your Heart, According to a Cardiologist
Though the holidays are meant to be joyful and fun, they're stressful for many of us. Packed calendars, busy travel plans, and indulgent gatherings can take a significant toll on health. According to a survey from the American Heart Association, nearly eight in 10 adults admit to overlooking their health during the holidays. Unsurprisingly, heart attacks spike in December.
With all of the holiday festivities and inevitable schedule disruptions, overeating and skipping exercise pose a direct risk to heart health, according to board-certified cardiologist and Avocados – Love One Today partner David Sabgir, MD.
"Regularly eating past comfort—especially calorie-dense, high-sodium, or high-sugar indulgences—can disrupt blood sugar, blood lipids, and make it harder to maintain a healthy weight," he tells Men's Journal. "In the long term, all these factors can increase the risk of heart disease. Additionally, when people become more sedentary during the holidays, it compounds these risks. It also impacts blood flow and even your mood."
Related: The Overlooked Reasons Heart Attacks Spike During the Holidays, Explained by a Cardiologist
Holiday Tips for Protecting Heart Health
First, choose foods that keep you fuller longer to better manage hunger and avoid overeating at every holiday meal or party. Lean towards meals that are high in protein, include healthy fats, and fiber to slow digestion.
"When it comes to fruits and vegetables, one of my go-tos is avocados because they have healthy fats, are a good source of fiber, low in carbs, and high in potassium. They're also great for heart health," Sabgir says. "One study following over 100,000 U.S. adults for 30 years found those who ate at least two servings of avocado per week had a 16 percent lower risk of cardiovascular disease and a 21 percent lower risk of coronary heart disease compared to people who didn't eat avocados."
As much as you may not want to, it's also important to maintain regular physical activity. Short bouts of movement, like a 15-minute walk after dinner, stretching sessions, or light home workouts, can help improve blood flow, support healthy blood pressure, and assist in weight management. It also helps reduce stress and improve mood.
Speaking of stress, focus on managing yours during the holidays. Rather than spreading yourself thin, take intentional time for self-care. Simple practices like deep breathing, meditation, and taking a few minutes for yourself each day is great for your heart.
How to Recognize Holiday Heart Symptoms
"Pay attention to symptoms like unusual shortness of breath, chest discomfort, rapid or irregular heartbeat, or swelling in the legs and feet," Sabgir advises. "These can be early warning signs of heart strain or other cardiovascular issues, and it’s important to consult a healthcare professional promptly if they occur."