- Holiday Heart Syndrome stems from binge drinking, high-sodium foods and stress from the season.
- A cardiologist recommends less alcohol, hydration and maintaining routines to decrease your risk.
- Prioritize fruits and veggies as well as sleep to support your heart health during the holidays.
During the holiday season, baking cookies, buying gifts, decorating and spending time with family and friends are likely priorities. So it’s easy to put your health on the back burner until the new year. However, this is a crucial time of year to implement a balanced lifestyle, and board-certified cardiologist David Sabgir, MD, explains why.
“The holidays are a time for joy, but they can also put extra stress on our hearts,” he tells EatingWell. There’s actually a term for this: Holiday Heart Syndrome. But what does it mean, what are the symptoms and what can you do to support your heart through the rest of the month? Read on for these answers.
What Is Holiday Heart Syndrome?
According to Sabgir, Holiday Heart Syndrome is a condition flagging abnormal heart issues caused by the unusual (and at times unhealthy) habits we adopt in the holiday season.
“Holiday Heart Syndrome is a term doctors use for irregular heart rhythms, such as atrial fibrillation, that often appear after periods of heavy drinking, often observed around weekends or holidays,” he explains. “Even people who rarely drink alcohol can be affected if they binge during special occasions.”
Common symptoms of Holiday Heart Syndrome include palpitations, chest discomfort and shortness of breath. These signs can occur due to a combination of high alcohol consumption, eating not-as-nutrient-dense foods and sedentary habits as the weather gets colder.
“The heart is a muscle and drinking alcohol can impact how well it works,” Sabgir shares. “Other causes of this syndrome involve electrolyte imbalances from dehydration—alcohol is a diuretic meaning it makes you pee more and electrolytes are lost in this process—overeating (especially salty/high sodium foods, which can put stress on the heart and increase blood pressure) and the stress that often accompanies holiday festivities.”
How to Prevent Holiday Heart Syndrome
Now, we would never suggest avoiding all of the delicious foods that come with this time of year. Because at EatingWell, we are firm that any food or drink can be included in a healthy eating pattern. It’s all about moderation, and the cardiologist agrees.
“The good news is that there are simple steps we can take to protect our hearts during the holiday season and beyond,” Sabgir says. “Moderation with alcohol is important and really the main thing you can do to prevent this. Other things you can do to reduce risk are staying hydrated, getting enough rest and keeping routines as consistent as possible.”
And when you’re not at a holiday party, focusing on incorporating nutritious ingredients into your meals is key.
“Choosing heart-healthy foods can help you reduce the amount of sodium you’re eating,” Sabgir, who is a partner with Avocados – Love One Today, notes. “For example, all fresh fruits and vegetables, such as avocados, pears and citrus—all great options this time of year!—are heart-healthy because they are low in sodium and have fiber and other beneficial nutrients that support healthy blood pressure. My tip is to include a fresh fruit or vegetable at every meal even during the holidays.” He also recommends prioritizing fruits that will keep you hydrated, like winter favorites such as grapefruit and oranges.
So during this season, add nutrient-dense recipes like our Citrus-Arugula Salad or Avocado & Banana Smoothie to your regular rotation to help you feel your best throughout the day. And maybe switch out some of your alcoholic beverages for mocktails—try this alcohol-free No-Added-Sugar Mulled ‘Wine’ for a fresh take on a classic holiday sip.
