Cardiac Death is 5% Higher During the Holidays

According to the American Heart Association, cardiac death is 5% higher during the holidays compared to the rest of the year. Don’t be a statistic!

The holiday season is a significant nutrition setback as we indulge in delectable holiday gastronomy. Mindful planning and pro-activity put the brakes on holiday weight gain, elevated cholesterol, poorly managed diabetes, and high blood pressure, all leading to self-hate and negative self-talk.

It’s more than just the holiday fare that will get you. It could also be stress. Preparing for the holidays is a major stressor for many who feel compelled to keep the magic alive. From meal planning, decorating, baking, shopping, and visiting with family, the expense takes a toll on your health. Especially while caring for your home, family and going to work.

Break the pattern and read on for health tips on staying the course during the season of joy to avoid a dreaded lecture from your doctor come January or, worse, a hospital visit.

Healthy Food Choices: Opt for healthier food options, such as lean proteins, fruits, vegetables, and whole grains. Choose baked, grilled, or steamed dishes over fried foods. This is a tough one. Many ethnic dishes are fried but can be baked instead.

Limit Saturated Fats: Saturated fats raise LDL cholesterol levels. Avoid foods high in saturated fats, like fatty cuts of meat, full-fat dairy products, and processed foods.

Limit Condiments: High-sodium condiments like soy sauce, ketchup, and salad dressings will leave you bloated, raise your blood pressure, and possibly cause weight gain if you already have a weak heart. Opt for low-sodium or sodium-free versions, or use them sparingly.

Read Labels: When using packaged foods, read the nutrition labels carefully. Choose products with lower sodium content. Be aware of serving sizes. Sodium content is usually listed per serving. Always avoid canned foods and processed foods. If you must use canned vegetables, rinse them well to reduce sodium. Avoid processed soups, packaged ramen noodles, salty snacks, and fast food! Sodium hides out in the unlikeliest places. It’s sneaky and wreaks havoc on your health.

         Scenario 1: Mr. Jones has heart failure. He attends several holiday gatherings throughout the holiday season, disregarding his doctor’s strict orders to maintain a low-sodium diet. He works overtime to make extra money to pay holiday bills, so he eats Mc Donald’s and Taco Bell on his way home from work every night.

Mr. Jones starts having chest congestion with a productive cough, so he sees a doctor in urgent care who diagnoses him with pneumonia and sends him home with breathing treatments and antibiotics. Three days later, both legs are swollen and he can’t breathe when lying down to sleep at night.

On New Year’s Day, his breathing becomes severely labored, and his complexion is gray. His wife takes him to the emergency room, where he is intubated and given intravenous diuretics and will eventually have a pacemaker placed.

Communicate Dietary Preferences: Many restaurants offer heart-healthy menu options and will accommodate special requests. Take your heart health seriously and make an effort to communicate your needs. It literally is life or death.

Plan Ahead: When attending parties and gatherings, consider eating a healthy meal beforehand, thus avoiding overindulging in high-calorie, high-fat, and high-sodium party food.

Be Selective at Parties: Survey the food options before digging in. Choose healthier options and make a conscious decision to limit intake. Don’t go hog wild. It’s not worth it. You’ll be in a food coma and hate yourself the next day.

Watch Portion Sizes: Be mindful of portion sizes, especially calorie-dense foods. Use a small dish, avoid going back for seconds, and try to fill your plate with healthier options.

Eat Mindfully: Pay attention to what you’re eating. Chew your food slowly, savor the flavors, and listen to your body’s hunger and fullness cues. Avoid eating in front of the TV or computer, which can lead to mindless overeating. In many cultures, it’s expected that you sit at the table for hours and eat. Get up from the table and move, help clean up, or take a walk. Sitting at the table leads to over-eating.

Make Protein and Fiber a Priority: Include protein-rich foods such as lean meats, fish, and high-fiber foods in your meals. Protein and fiber help you feel full and satisfied, reducing the likelihood of overeating.

Plan Your Indulgences: It’s okay to enjoy an occasional holiday treat but plan when and how you’ll indulge. Choose your favorite treats mindfully and savor them without guilt. Avoid mindless snacking on leftover sweets.

Cook Healthier Versions of Traditional Recipes: If you’re hosting holiday meals, prepare healthier versions of traditional dishes. Use more beneficial cooking methods, reduce sugar and fat content, and incorporate more fruits and vegetables into recipes. Many fried dishes can be baked or broiled instead.

Moderate Alcohol Consumption: Drinking too much alcohol can affect lipid levels and raise your blood pressure. Having more than three drinks in one sitting temporarily raises blood pressure. Repeated binge drinking can lead to long-term increases in blood pressure. Long-term, excessive alcohol use causes the heart to stretch and enlarge. When muscles stretch, they weaken, and the heart cannot pump as well,  increasing the risk of heart failure.

High-calorie alcoholic beverages can cause your weight to creep up. If you choose to drink, do so in moderation. Avoid sugary cocktails and opt for red wine in moderation, which studies suggest has cardiovascular benefits. Alternate cocktails with water to stay hydrated.

Stay Hydrated: Drink plenty of water throughout the day. Sometimes, feelings of hunger are due to dehydration. Drinking water can help you feel full and prevent snacking. Add fresh fruit to your water for zest!

Stay Active: Engage in physical activity during the holiday season. Exercise helps maintain healthy lipid levels and offsets some effects of indulging in holiday treats. Exercise helps manage stress, boosts mood, and regulates sleep patterns, keeping hunger hormones in check.

When going out to rake leaves or shovel snow, it’s always a good idea to take aspirin. Check with your healthcare provider first.

Stay Accountable: Consider keeping a food journal or using a mobile app to track your food intake and physical activity. Being aware of your choices can help you make healthier decisions. NOOM,  My Fitness Pal, and My Body Tutor are a few of the best apps for accountability. Check them out. 

Monitor Cholesterol Levels: It’s crucial to monitor your cholesterol levels regularly. If necessary, work with your healthcare provider to adjust your treatment plan during the holiday season to ensure your lipid levels are well-managed. High lipid levels cause plaque build-up inside arteries. 

Check Weight and Blood Pressure: Keep a log of your measurements so you can identify changes rapidly and adjust your behavior. Rapid weight gain may be a sign of a weakened heart. High blood pressure increases the force of blood through your arteries and can damage artery walls. Sudden low blood pressure may need to be addressed by your healthcare provider. Always consult your doctor with drastic changes in weight or blood pressure.

Of course, there’s an app for that! Apple Blood Pressure Tracker is one of several apps you can use to help you log and track your blood pressure and weight.

If you’re not comfy with apps, there’s a plethora of printable logs you can buy for a few dollars on Etsy. 

Diabetes:  High blood sugar damages blood vessels and the nerves that control your heart. If you have diabetes, you are more likely to have other conditions that raise the risk for heart disease. Check your sugar and adjust your diet and medications appropriately! Poorly managed diabetes is very damaging to your vital organs. Your healthcare provider checks your Hgb A1C with a simple blood test that evaluates your level of glucose control over the last 2-3 months. Blood doesn’t lie!

Keep Your Appointments: Skipping your appointments is a great way to undermine your own accountability, may cause your prescriptions to expire or run out, and puts you at risk for health deterioration. Missed appointments cost the US healthcare system $100 billion a year. Just don’t do it. Plan ahead.

          Scenario 2: Mr. Smith has drug-eluting stents in his heart arteries. He must take his prescribed blood thinners (Plavix or Brilinta). He misses his appointment because of travel plans. He runs out of Plavix over the holidays while visiting his daughter’s family. Mr. Smith has crushing chest pain and ends up in the hospital with a massive heart attack because he didn’t take his Plavix. Missing doses of these medications can cause heart stents to shut down, which may cause a heart attack and even death.

Take Your Medications: Stay on top of all your prescriptions. Missing a dose may affect the drug’s effectiveness.

Get Adequate Sleep: Lack of Zzzzs can disrupt hunger hormones and increase cravings for unhealthy snacks. Aim for 7-9 hours of quality sleep each night. Quality sleep means not alcohol induced and having a sleep routine that involves shutting off devices at least one hour before bedtime.

Enlist the Help of Your Family or Significant Others. Getting others involved helps with accountability and avoids sabotage. This way, you can plan meals, food shopping, and meal prep together to stay on course for getting through the season without guilt or, worse, a hospital visit.

Practice Stress Management: The holiday season can be stressful, which leads to emotional eating. Find healthy ways to manage stress, like exercise, meditation hobbies, or spending time with those who bring you joy. Avoid putting yourself in places or situations that stress you out, and you won’t engage in emotional eating. If visiting certain family members causes you stress, don’t do it!

Let It Go: Scale back your elaborate plans. Your family will survive if you don’t bake and decorate 7 kinds of cookies, shop for 27 family members, decorate a 10-foot tree, cook a 4-course meal, volunteer at the food bank and go into the city to see the tree. Sit down and discuss with them what can be eliminated and explain that all of the work is affecting your health. There are other ways of making the holidays magical and meaningful without compromising your health and sanity.

           Scenario 3: Mrs. Anderson runs ragged every year to make her family happy during the holiday season. She has been having short bouts of vague pain in the center of her back radiating to her left arm and waking up with a headache every morning. She ignores it, believing it to be back strain from lifting heavy boxes. On Christmas Eve morning, while wrapping gifts, Mrs. Anderson passes out and is found by her husband, who dials 911. Mrs. Anderson suffered a catastrophic heart attack, leaving her in the hospital on life support.    

The things we think are so important, suddenly become not so important. Think it through.      

Respiratory Viruses and Cold Weather: Respiratory infections trigger an inflammatory response that can lead to a heart attack or heart failure exacerbation.

Cold weather constricts blood vessels, putting pressure on the heart. Together with a poor diet, these are the ultimate recipe for disaster and all the more reason to take good care of yourself during the upcoming season.

Smoking: Chemicals in cigarette smoke cause the blood to thicken and form clots inside veins and arteries. Blockage from a clot can lead to a heart attack and sudden death. This is not news. Don’t smoke.

Educate Yourself: It’s nearly 2024. There is no excuse for not knowing better. If you are reading this, you can take proactive steps. Learn about sodium and fat content in the food you eat. Research heart disease so you are an informed consumer and advocate for your healthcare. There are thousands of resources to learn about heart health. Always consult with a healthcare provider before beginning any diet or exercise plan.

If you need help with resources for heart-healthy diets, Start here for heart-healthy diet and lifestyle recommendations.

Trustworthy Heart Healthy Recipe Suggestions:

Recipes at Heart.org

Mayo Clinic Heart Healthy Recipes

Eating Well Heart Healthy Dinners

Start Learning About Heart Disease:

Patient Education: Coronary Artery Disease

Patient Education: Heart Attack

Patient Education: Heart Failure

Patient Education: Heart Conduction System and Pacemakers

Patient Education: The ABCs of Diabetes

Patient Education: High Blood Pressure, Diet & Weight

It’s essential to balance enjoying holiday festivities and maintaining your health goals. Be highly selective with everything you put in your body. Small, mindful choices can make a significant difference in avoiding weight gain, high blood pressure, elevated cholesterol, and a cardiovascular event during the holidays.

If you have high blood pressure, diabetes, and/or a family history of heart disease, it’s a good idea to see a board-certified cardiologist. Well-meaning community physicians are sometimes not current on cardiology treatment plans and new data. 

Don’t avoid speaking up if you experience signs and symptoms or put off seeking medical attention because you don’t want to disrupt your holiday bustle or for fear of disappointing your family. Be aware of vague or subtle signs and symptoms. Listen to your body. Take good care of yourself, or it could be your last holiday bustle. Your family would be beyond disappointed if you weren’t around to spend the holidays with.

Reach out directly to me if you have questions or comments!

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Blessed Thanksgiving, Merry Christmas, Happy Hanukkah, Happy New Year, and Happy whatever else you celebrate!

Cheers, God Bless, and Stay Healthy!