The holiday season is an exciting time of year filled with celebrations, time spent with loved ones, and delicious meals. It’s a time when we often indulge in richer foods and find ourselves sedentary, which can increase the risk of heart disease.

However, with a few simple strategies, you can put together a holiday that is both enjoyable and heart-healthy. By following these tips, you can minimize your heart risk by 25% and ensure a happy and healthy holiday season.

1. Stay Active

Physical activity is crucial for maintaining heart health. Even during the holiday season, it’s important to prioritize exercise.

Schedule regular workout sessions or engage in activities that promote movement, such as going for walks with family and friends, dancing at holiday parties, or participating in winter sports. Aim for at least 30 minutes of moderate-intensity exercise most days of the week to keep your heart in top shape.

2. Plan Healthy Meals

While holiday feasts are often filled with indulgent dishes, you can still create a menu that is heart-healthy. Incorporate plenty of fruits, vegetables, and whole grains into your meals.

Opt for lean protein sources such as turkey or fish instead of red meat. Limit the consumption of foods high in saturated fats, sodium, and added sugars. Be mindful of portion sizes and enjoy your favorite treats in moderation.

3. Control Stress

The holiday season can be stressful, but stress can take a toll on your heart. Find healthy ways to manage stress and prioritize self-care. Practice relaxation techniques such as deep breathing, meditation, or yoga.

Take breaks for yourself and engage in activities that you enjoy, whether it’s reading a book, taking a bubble bath, or listening to soothing music. Don’t hesitate to ask for help when needed and delegate tasks to reduce your workload.

4. Limit Alcohol Consumption

Alcohol can negatively affect heart health when consumed excessively. Limit your alcohol intake and enjoy alcoholic beverages in moderation.

Stick to recommended guidelines, which suggest no more than one drink per day for women and two drinks per day for men. If you choose to drink, opt for lower-alcohol options and avoid binge drinking to safeguard your heart.

5. Stay Hydrated

Dehydration can strain your heart and negatively affect your overall health. Make sure to drink an adequate amount of water throughout the day, especially if consuming alcoholic beverages or indulging in salty foods.

Aim for at least 8 cups of water per day, and consider adding slices of fruits or herbs to infuse your water with flavor naturally.

6. Get Enough Sleep

Sleep plays a vital role in maintaining heart health. Aim for 7-9 hours of quality sleep each night to decrease your risk of heart disease. Establish a consistent sleep routine, create a sleep-friendly environment, and practice good sleep hygiene.

If you’re struggling with sleep, consider discussing it with your healthcare provider.

7. Practice Safe Travel

If you’re planning to travel during the holidays, take steps to ensure your safety. If traveling by car, obey traffic laws, wear your seatbelt, and take breaks during long drives to avoid fatigue.

If flying, make sure to stay hydrated, move around the cabin periodically, and follow all safety guidelines. Taking necessary precautions during travel can reduce your risk of heart-related emergencies.

8. Stay Connected

The holiday season is a time for connection and spending time with loved ones. Cultivate meaningful relationships and surround yourself with positive influences.

Loneliness and social isolation can increase the risk of heart disease, so make an effort to reach out to friends, family, or neighbors. Schedule virtual gatherings or phone calls if in-person visits are not possible.

9. Schedule Regular Check-Ups

Regular check-ups with your healthcare provider are essential for monitoring your heart health. Schedule an appointment before the holiday season to assess your current health status and discuss any concerns.

This will help you stay on top of any potential heart-related issues and allow for early intervention if needed.

10. Seek Support

If you have existing heart conditions or concerns, don’t hesitate to seek professional support. Consult with a cardiologist or other healthcare specialist to receive expert guidance tailored to your specific needs.

They can provide personalized advice, treatment options, and help you stay on track with your heart-healthy holiday goals.