The holiday season is a magical time of the year and there are so many reasons to celebrate with your friends and family.

From cookie swaps to holiday parties, indulging in a Christmas feast and sipping eggnog by the fire, there are plenty of opportunities to feel festive and enjoy the season. However, for your heart, the holiday season can also be a time of year filled with stress, overindulgence, and other heart-related risks that can wreak havoc on your health.

To help you and your heart stay healthy and happy this holiday season, we have put together the ultimate guide to protecting your heart this holiday season.

1. Stay Active

Maintaining an active lifestyle is essential for overall cardiovascular health. Schedule regular workouts throughout the holiday season, and aim for at least 30 minutes of moderate-intensity exercise each day.

This can include brisk walking, cycling, dancing, or any other exercise that gets your heart rate up. If you’re traveling for the holidays, look for gyms or fitness classes that you can attend, or pack some resistance bands to help you exercise while on the go.

2. Plan Healthy Meals

It can be tempting to indulge in festive meals, but eating too much of the wrong foods can be harmful to your heart. When planning your holiday meals, opt for healthy, balanced options that are rich in nutrients.

Focus on fruits and veggies, lean protein, healthy fats, and whole grains. If you do decide to indulge in a treat or two, keep portions small, and practice moderation.

3. Manage Your Stress

The holiday season is notorious for inducing stress, and stress can have a negative impact on your heart health. To keep your stress levels in check, practice relaxation techniques like deep breathing, yoga, or meditation.

Learn to say no to extra commitments when possible and prioritize self-care. Use your holiday downtime to relax and recharge, rather than feeling the pressure to always be on the go.

4. Limit Alcohol Consumption

Most holiday events include alcohol, whether it’s a bottle of champagne on New Year’s Eve or a spiked eggnog at a Christmas party.

Although it’s okay to share a drink or two with loved ones during the holidays, overindulging can be harmful to your heart health. Studies show that excessive alcohol consumption can lead to high blood pressure, heart failure, stroke, and other health problems. Stick to moderation and limit your alcohol intake to one or two drinks per day.

5. Get Plenty of Sleep

Adequate sleep is vital for heart health, but it can often be hard to come by during the holiday season. With so many events, parties, and get-togethers, it’s easy to stay up late and sacrifice sleep.

However, lack of sleep can lead to an increased risk of heart disease, high blood pressure, and other health problems. Make sure to prioritize sleep during the holidays, aiming for 7-8 hours of sleep each night.

6. Stay on Top of Your Medications

If you have a heart condition or are taking medication, it’s important to stay on top of your treatment plan throughout the holiday season.

Schedule regular check-ups with your healthcare provider, and make sure to refill any medications before heading out of town. Taking your medication as prescribed is essential for heart health, and managing your condition successfully can help you enjoy the holidays to the fullest.

7. Stay Hydrated

During the holiday season, it’s easy to become dehydrated as we indulge in festive treats and alcoholic beverages. However, staying hydrated is essential for heart health.

Drinking water throughout the day can help regulate blood flow and reduce the workload on your heart. Aim to drink at least eight 8-ounce glasses of water each day.

8. Practice Safe Travel Habits

If you’re traveling during the holidays, make sure to practice safe travel habits to protect your heart health.

Sitting for long periods of time on a plane or in a car can increase your risk of developing blood clots, which can be dangerous for your heart. Make sure to stand up and stretch your legs regularly, and wear compression stockings to promote healthy circulation.

9. Create Healthy Traditions

Creating healthy traditions can help you and your loved ones stay physically active and emotionally fulfilled during the holiday season.

Look for activities the whole family can take part in, like going for a walk after dinner or playing a game of tag in the backyard. You can also volunteer with a local charity or participate in a holiday 5K as a family.

10. Practice Gratitude

The holiday season can be a time of year filled with stress, sadness, and other emotional challenges that can be hard on your heart health. Practicing gratitude can help you focus on the positive and maintain a healthy perspective.

Take a few moments each day to reflect on what you’re grateful for, write a thank-you note to someone you appreciate, or share a positive message with friends on social media.

By following these tips, you can ensure that you and your heart stay healthy and happy throughout the holiday season.