Boost Your Heart Health this Holiday Season

The holidays are meant to be a time for good cheer and rejoicing. Unfortunately, for far too many Americans, the holidays are also when they’re most likely to experience a heart attack.

According to the American Heart Association, December 25 and January 1 are the top two days when Americans are most likely to die from cardiac arrest.

While it’s difficult to eliminate the stress and opportunities to overindulge, there are steps you can take to reduce your risk of suffering a cardiac event.

Here’s where to start:

1. Celebrate in moderation: If you’re headed to an event where food and drink will be plentiful, have a healthy snack before you go lessen the chance you’ll overeat. At the event, fill up first on high-fiber, low-calorie foods like raw fruits and vegetables. Follow that up with any lean proteins, like chicken or shrimp, which will work to slow your digestion and make you feel full. If you’re still hungry, take small amounts of carb-heavy foods, like bread, chips, pasta and, of course, cookies. Listen to your body and stop eating when you’re full.  

2. Keep moving: Even if your calendar’s full of events and gatherings, there’s always time for a bit of physical activity. A 10- to 15-minute walk after a meal or while you’re on the phone chatting with friends will do your heart good. Exercise is also a good way to work off or step away from any stress that may be weighing on you. 

3. Stick to a schedule: Traveling and/or hosting company can make it hard to stick to your regular routine over the holidays. But it’s important to take all prescribed medications as and when directed and to get a good night’s sleep. Falling out of rhythm or behind on either can place unnecessary stress your heart. If you need help staying on top of your needs, set an alarm on your phone to alert you it’s time to take your meds and or to step away from the fun to ensure you get a good and full night’s sleep.

In addition, it’s important to recognize the signs of a heart attack early before a lot of damage occurs.

If you or someone else experiences any of the following warning signs, don’t hesitate. Call 911.

• Chest discomfort: Most heart attacks—especially in men—involve a sense of heaviness or uncomfortable pressure in the center of the chest that lasts more than a few minutes. The pressure may go away and then return. 
• Upper body discomfort: Symptoms can include pain or discomfort in the upper back, neck, jaw, one or both arms, or stomach.
• Shortness of breath: This can occur with or without chest discomfort.
• Heart palpitations: Palpitations, which may feel like a fast beating or fluttering heart, are more common in women.
• Other signs: Other potential signs of a heart attack include breaking out in a cold sweat, lightheadedness, nausea, or vomiting.

The sooner medical treatment begins, the better the chances of survival and preventing heart damage.

Scott Rogge, MD, FACC, is the Medical Director at Southwestern Vermont Medical Center Cardiology