Make Heart Health a Priority This Holiday 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.

“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.”

Active traditions

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, and traveling — try weaving in traditions that get everyone moving.

Ideas for adding movement include joining a local Thanksgiving morning 5K or walk. It’s a great way to start the day with gratitude and activity. In the evenings, go explore neighborhood or community holiday lights on foot with your family.

Nutritious dishes

Holiday meals don’t have to be heavy to be delicious. Practice incorporating healthy fats and antioxidants, which support cardiovascular health. Here are some ideas for heart healthy holiday dishes:

• Brussels sprouts: Roast and toss them with olive oil and balsamic vinegar for a heart-healthy twist on a classic side dish that’s 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 carbohydrates.
• Berry yogurt parfaits: Greek yogurt with berries and a sprinkle of oats or nuts makes a heart-smart breakfast or dessert.

Relaxing rituals

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. Create an herbal tea story time by swapping 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.

Find time to 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. Create time in your schedule to rest, to play or to spontaneously stay at home and relax.