7 Tips for a Heart-Healthy Holiday Season

December is the deadliest month for heart attacks. Emergency rooms see a spike in cardiac events during the last week of the year, with deaths peaking on Christmas Day and the day after.

The combination of stress, overindulgence, and ignored symptoms creates dangerous conditions for your cardiovascular system. At Maryland Medical First P.A. in Parkville, Maryland, Narender Bharaj, MD, and our team want you to celebrate the season without risking your heart.

Here are seven ways to protect your cardiovascular health during the busiest time of year.

1. Plan ahead for holiday meals

The endless parade of cookies, casseroles, and cocktails makes it easy to overindulge. You can enjoy holiday meals without completely abandoning your healthy eating habits.

Make smart choices at the buffet table

Fill half your plate with vegetables before adding other foods. This simple strategy helps you control portions of heavier dishes while getting nutrients your heart needs. At parties, survey all the food options before choosing what to eat. You’re less likely to pile your plate high when you know what’s available.

Don’t arrive hungry

Eat a small, healthy snack before attending holiday gatherings. Arriving hungry often leads to overeating high-calorie appetizers. A handful of nuts or a piece of fruit takes the edge off your appetite so you can make better choices.

2. Keep moving even when your schedule gets hectic

Exercise routines often fall by the wayside during the holidays. Between shopping, cooking, and social obligations, finding time for your usual workout can feel impossible.

Short bursts of activity throughout the day add up. Try these options when you can’t fit in a full workout:

• 10-minute walk after meals
• Parking farther from store entrances
• Taking stairs instead of elevators
• Walking around the mall before shopping

Movement helps manage stress and counteracts the extra calories you consume during holiday meals. Even 10-15 minutes of activity makes a difference for your heart.

3. Watch your sodium intake at gatherings

Many traditional holiday foods contain excessive amounts of salt. Ham, gravy, stuffing, and cheese-based dishes can push your sodium levels dangerously high, especially if you have high blood pressure.

Read labels carefully when buying packaged holiday foods. Look for “low sodium” or “no salt added” versions of canned vegetables, broths, and other ingredients. When cooking, use herbs and spices to add flavor instead of salt.

If you’re attending a potluck, bring a heart-healthy dish you know you can eat so that you’ll have at least one low-sodium option available.

4. Manage holiday stress before it affects your heart

The pressure to create perfect holiday experiences can take a toll on your cardiovascular system. Stress raises your blood pressure and heart rate, increasing your risk of heart attack and stroke.

Set realistic expectations for yourself and your celebrations. You don’t need to attend every party, buy expensive gifts for everyone you know, or prepare elaborate meals. Choose the traditions that matter most to you and let go of the rest.

Take breaks when you need them. Step outside for fresh air, practice deep breathing exercises, or spend a few minutes in a quiet room when holiday chaos becomes overwhelming.

5. Limit alcohol consumption

Holiday parties often mean more drinking than usual. Alcohol affects your heart in several ways — it can raise blood pressure, interfere with heart medications, and add empty calories that contribute to weight gain.

Stick to one drink per day if you’re a woman, two if you’re a man. These are the maximum amounts recommended by the American Heart Association, not daily targets.

Alternate alcoholic drinks with water or sparkling water to help you stay hydrated and naturally limit how much alcohol you consume. If you’re taking heart medications, ask Dr. Bharaj whether it’s safe to drink alcohol at all.

6. Don’t skip your medications

Disruption of regular routines can make it easy to forget daily medications. Missing doses of blood pressure, cholesterol, or blood-thinning medication can have serious consequences.

Set phone reminders if your usual medication schedule gets thrown off by travel or events. Keep a small supply of your medications in your purse or car so you’re never caught without them.

If you’re traveling, pack more medication than you think you’ll need. Store it in your carry-on bag rather than checked luggage in case bags get lost.

7. Know the warning signs of a heart attack

Heart attacks spike during the holiday season. The combination of physical exertion, emotional stress, and dietary indulgence creates perfect conditions for cardiac events.

Call 911 immediately if you experience:

• Chest pressure or discomfort
• Pain radiating to your arm, jaw, or back
• Shortness of breath
• Nausea or lightheadedness
• Breaking out in a cold sweat

Don’t wait to see if symptoms go away — every minute matters when you’re having a heart attack. Quick treatment can prevent permanent heart damage and save your life.

Head into the holidays with a healthy heart in Parkville, Maryland

The holidays are a good reminder to schedule an annual physical with Dr. Bharaj. He can assess your current heart health, adjust medications if needed, and help you set realistic goals for the coming year.

Call our office at 410-661-4670 or use our online booking tool to request an appointment.