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November 5, 2025

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From sweet treats to rich Thanksgiving and Christmas meals, the holiday season can be a challenging time for cardiovascular wellness. While celebrations bring friends and family together, they also come with an abundance of rich foods, packed schedules, and potential stress that can impact your heart. At Cardiovascular Institute of the South, we understand the importance of celebrating with loved ones while protecting your long-term health. Following these heart health tips for the holidays can help you navigate the season while prioritizing your wellness. This guide will give you specific advice for maintaining your heart health through the holiday season.


Heart Health Tips for the Holidays

Managing Sugar Intake

The holidays often bring an abundance of sugary treats and desserts. For those managing their cardiovascular health, this can be particularly tricky. Mindful choices can help you enjoy the season without compromising your well-being.


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  • Choose Your Treats Wisely: If you have a sweet tooth, opt for small pieces of dark chocolate, which contain flavonoids that are good for your heart. Offering non-candy options like fruit or nuts can also be a great way to enjoy a healthier treat while supporting your health.
  • Stay Active: Take the family for a walk around the neighborhood to enjoy the holiday lights and decorations, or engage in fun, active games at gatherings. This helps balance out any extra calories.
  • Eat a Healthy Meal First: Before attending gatherings or festive events, eat a balanced, heart-healthy meal. This can help you feel satisfied and reduce the temptation to overindulge in sweets.

Heart-Healthy Holiday Eating for Thanksgiving

Thanksgiving is a day marked by delicious food and sharing time with family. But who says enjoying your Thanksgiving meal means compromising your heart health?

This holiday, you can savor every moment without setting back your wellness goals. By making a few simple swaps and focusing on portion control, you can savor a delicious meal that is also heart-friendly. This approach to heart-healthy holiday eating allows you to enjoy tradition without guilt.

  • Load Up on Veggies: Fill at least half of your plate with non-starchy vegetables like green beans, roasted carrots, and salad. These are some of the best heart-healthy holiday foods.
  • Choose Lean Protein: Opt for skinless turkey breast instead of dark meat and skin.
  • Modify Your Recipes: Prepare classic dishes with less butter, salt, and cream. For example, use Greek yogurt instead of sour cream in dips, and mash cauliflower with your potatoes to add nutrients.
  • Pay Attention to Your Portions: Use a smaller plate to help control portion sizes and eat slowly, giving your body time to recognize when it is full. This is one of the simplest yet most effective heart health tips for the holidays.

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Navigating Christmas Gatherings

As the holiday season continues, Christmas often brings the same challenges: rich foods, sweets, and added stress. Holiday stress and heart health are closely linked, as elevated stress can increase blood pressure, cause arrhythmias, and more.

Understanding the connection between alcohol and heart health is also important. Overindulging can sometimes lead to an irregular heartbeat, a condition sometimes called holiday heart syndrome.

To protect your heart during this busy time:

  • Prioritize Relaxation: Make time for activities that help you unwind, such as listening to music, reading a book, or practicing deep breathing exercises.
  • Practice Mindful Drinking: If you choose to drink alcohol, do so in moderation. Alternate alcoholic beverages with water to stay hydrated and limit overall consumption.
  • Focus on Staying Active During the Holidays: Don’t let your exercise routine fall by the wayside. Plan family walks, go ice skating, or do a quick home workout. Staying active is one of the most important heart health tips for the holidays.
  • Enjoy Traditions the Healthy Way: Bake cookies with less sugar, enjoy a cup of herbal tea instead of high-calorie cocoa, and focus on the non-food-related joys of the season, like spending quality time with family.

Wrap Up the Year With Heart-Healthy Habits

At Cardiovascular Institute of the South, our team is here to help you protect your heart health all year long, not just during the holidays. If you have concerns about your cardiovascular wellness, you can schedule an appointment online or call your closest clinic location with any questions. May your holiday season be filled with joy, peace, and exceptional cardiovascular health!

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