The holiday season often brings joy and opportunities for connection, but it can also present challenges for heart health due to indulgent meals, busy schedules, and increased stress. Atrium Health Navicent is offering guidance to help people prioritize their cardiovascular well-being during this time.
“During the holidays, people tend to forget about their heart health. It is understandable, considering the season is built around celebration and often encourages indulgence and disruption of routine,” said Dr. Magendran Danapal, chief of vascular surgery at Atrium Health Navicent. “But the heart doesn’t take time off. Overeating, stress and irregular sleep is hard on the vascular system. The key isn’t restriction, it’s awareness. Even small choices, like choosing a walk or substituting a couple of ingredients in your favorite recipe, can make a meaningful difference.”
Experts suggest incorporating physical activity into holiday traditions as a way to support heart health. Activities such as participating in local Thanksgiving morning walks or 5K runs can offer both exercise and an opportunity for gratitude with family and friends. Exploring neighborhood holiday lights on foot instead of by car is another recommended option.
Dietary changes are also advised to maintain cardiovascular health during festive meals. Suggestions include preparing roasted Brussels sprouts with olive oil and balsamic vinegar for added fiber and healthy fats; creating harvest salads with leafy greens, apples, pomegranate seeds, walnuts, and olive oil vinaigrette; opting for whole grain stuffing instead of traditional white bread versions; and serving berry yogurt parfaits made with Greek yogurt as a nutritious breakfast or dessert.
To address the mental strain that can accompany the holidays, Atrium Health Navicent recommends establishing relaxing rituals. One idea is replacing sugary hot cocoa with herbal teas like ginger, peppermint, or chamomile during story time to encourage restful sleep while maintaining a cozy atmosphere. Additionally, setting aside unscheduled evenings allows individuals to rest or spend spontaneous time at home rather than adhering strictly to event-heavy calendars.
These recommendations aim to help individuals enjoy the holiday season while taking care of their heart health through mindful choices regarding activity levels, nutrition, and stress management.
