Heart Healthy Traditions to Try This Season

The holidays are a time of joy, connection and celebration, but they can also be tough on your heart. Between rich meals, packed schedules and holiday anxiety, your heart has a lot to handle. This season, Atrium Health Navicent is sharing simple, festive ways to support heart health without sacrificing the spirit of the season.

Active traditions: Twinkle lights and turkey trots

"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.”

Movement is one of the best gifts you can give your heart. While holiday gatherings often involve long periods of sitting — watching movies, chatting around the table, traveling, etc. — try weaving in traditions that get everyone moving.

• Turkey trots: Join a local Thanksgiving morning 5K or walk. It’s a great way to start the day with gratitude and activity.
• Twinkle light walks: Explore neighborhood holiday lights on foot. Many parks and downtown areas offer festive walking tours.

Nutritious dishes: Familiar autumn flavors

Holiday meals don’t have to be heavy to be delicious. Practice incorporating healthy fats and antioxidants, which support cardiovascular health.

• Brussels sprouts with olive oil and balsamic: A heart-healthy twist on a classic side, rich in fiber and healthy fats.
• Harvest salads: Mix leafy greens with apples, pomegranate seeds, walnuts and a vinaigrette made with olive oil.
• Whole grain stuffing: Swap white bread for whole grain or sourdough to boost fiber and reduce refined carbs.
• Berry yogurt parfaits: Greek yogurt with berries and a sprinkle of oats or nuts makes a heart-smart breakfast or dessert.



Relaxing rituals: High rest and low anxiety

Stress can have a major impact on heart health, and the holidays can be surprisingly stressful. Creating rituals that promote calm can help your overall well-being.

• Herbal tea story time: Swap out sugary hot cocoa for calming teas like ginger, peppermint or chamomile during story time. These can keep the cozy vibe and promote restful sleep.
• White space tradition: Block off one evening with nothing scheduled. The holiday movie, the parade and the Santa-meet-and-greet are all fun events, but they can also require logistics and financial commitments that add to your mental burden. Just open time to rest or play spontaneously at home can be more memorable than you expect.