While filled with joy and celebration, the festive season can also pose significant risks to heart health. Increased consumption of unhealthy foods, alcohol, and reduced physical activity can strain the heart, particularly for individuals with pre-existing heart conditions. Additionally, emotional stress and anxiety can exacerbate heart problems. To protect heart health during this time, it’s essential to make mindful choices, such as opting for healthier foods, limiting alcohol intake, staying active, and managing stress effectively. By prioritising heart health, individuals can enjoy the festive season without compromising their wellbeing.

It’s that time of year when everybody is looking forward to the holiday season. It is a time for gatherings and celebrations involving rich foods, drinking more than usual, diverting from usual exercise programmes, and believe it or not increased stress – a combination that could put a strain on your heart, and be potentially fatal for those who already have heart disease.

A study published in the British Medical Journal1 that researched over a decade of hospital admissions found that the risk of heart attack over the festive season increases by an estimated 37% and that of a fatal heart attack by 5%.

“Some common heart-related issues may include heart attacks, angina, development of arrhythmias (irregular heartbeat) and worsening of pre-existing heart disease. This may be linked to the increased intake of unhealthy foods high in animal fats, salt and sugar. There may also be an increase in alcohol intake and smoking, even for those who claim they are only social drinkers or smokers. Another reason could be that due to not being in a normal routine, some may reduce their physical activity significantly. These are all risk factors that may increase risk and lead to heart disease,” explains Sr. Juandré Watson, Team Lead of The South African Heart and Stroke Foundation.2

“On a different spectrum, some people may be dealing with a lot of sadness and anxiety during this period as it is a reminder of the loss of loved ones or loneliness. Emotional and psychological stress has a physical impact on a person’s health as it may lead to a release of hormones that may cause harm to heart tissue, leading to heart disease,” she added.

But says Sr. Watson there is no reason for a person not to be part of the festivities.

“However, they should be mindful of their limitations and plan well. Discuss food limitations with friends and family so that they can be incorporated in the planning and preparations of meals and activities,” she advised.

The South African Heart and Stroke Foundation suggests simple ways to protect your heart health during the festive season, without sacrificing too much fun or indulging in unhealthy foods and drinks.

Tips for a healthy heart

Substitute rich and unhealthy food with healthy alternatives:

Replace salt during cooking by applying the S.A.L.T. acronym to flavour foods:

S – Spices (whole) such as cinnamon and cloves.

A – Add fresh herbs such as coriander and parsley.

L – Lemon.

T – Try adding veggies and plant proteins which not only give flavour but also add heart-healthy fibre to dishes.

  • Choose lean and fresh protein like fish, eggs, skinless chicken, lean mince and ostrich meat instead of processed and fatty meats such as polony, salami, sausages and sandwich ham.
  • Consuming different coloured fruits and vegetables will provide you with important vitamins, minerals and phytochemicals. Fruits and vegetables should be consumed whole rather than in juice form.
  • Beans and legumes are an excellent source of plant-based protein. The fibre, potassium, and low-fat content in beans can contribute to heart health by helping to lower cholesterol levels and blood pressure.
  • Eat high-fibre wholegrain starchy foods such as wholewheat bread, brown rice, oats, wholewheat pasta and barley, instead of refined cereals. Fibre is good for your heart and can help to improve cholesterol levels.
  • Choose low or fat-free dairy foods such as milk or yoghurt for calcium, protein, minerals, and vitamins.
  • Try to portion your plate according to the ‘Plate Model’ where:
  • ½ of your plate consists of non-starchy vegetables such as broccoli, cabbage, tomatoes, cucumber, carrots etc.
  • ¼ of your plate consists of high-fibre starches such as brown rice, whole wheat pasta, sweet potato, butternut.
  • ¼ of your plate consists of lean protein such as grilled skinless chicken, fish, lean mince, ostrich meat, soya.

Avoid alcohol

Alcohol is harmful to your heart and general health. It increases health risks such as high blood pressure, heart failure, increased levels of triglycerides (a type of fat) in the blood, strokes, and some cancers. Other serious effects may include heart muscle damage, heart rhythm disturbances, and sudden cardiac death.

Manage stress

Many biochemical changes occur in the brain as a result of grief, depression, stress, anxiety, grief and loss. When we are depressed, we lose motivation to do everyday things such as exercise, and interacting with friends or family. It causes us to make unhealthy choices, some of them being overeating, drinking, or smoking. Intense psychological stress can cause chronic inflammatory diseases that are a trigger for strokes and heart disease. Festive periods may trigger feelings of unresolved grief, anxiety, loneliness, and stress.

Exercise and healthy behaviours help to maintain good mental health, but things like socializing with others, doing things that give pleasure, and developing a good support network are just as important.

Stress can be avoided by planning well in advance. This includes financial planning, day-to-day activity planning, meal plans, setting goals, etc. Plan periods of rest and self-care well in advance.

Stay active

Doing fun physical activities are good ways to maintain activity levels. Outdoor activities like hiking, swimming, and playing sports have a positive effect on mental health and can be relaxing.  Setting aside time to do some exercises and keeping it a part of your routine, will help maintain energy levels, heart health, body weight, and mental health.

Balance is key

Don’t stress about a few indulgent meals. Just avoid falling into bad habits during the two or three weeks of your holiday because it can cause weight gain, ruin any progress made during the year, and make getting back to your healthy habits much harder. Avoid an all-or-nothing approach by striking a good balance between a well-deserved holiday while still looking after your health.

Enjoy the festivities but make smart choices. Simple adjustments to your diet, exercise routine, and stress management can significantly reduce your heart risk and ensure a happy and healthy holiday season.

References:

  1. Christmas, national holidays, sport events, and time factors as triggers of acute myocardial infarction: SWEDEHEART observational study 1998-2013. BMJ 2018; 363 (Published 12 December 2018)  https://www.bmj.com/content/363/bmj.k4811
  2. www.heartfoundation.co.za