The holiday season brings a multitude of festive events, and good food. However, preparing for those events can be stressful and the deluge of delicious treats may affect your diet. Even though it may be tempting to ignore your diet during the holidays, it is important to eat as healthily as you can to reduce the negative impact the holidays may have on your heart health.
Here are some tips you can follow for this holiday season:
Do not go overboard on the alcohol
One important consideration is alcohol consumption. With social gatherings and celebrations happening more frequently, it’s easy to drink more than usual. Excessive alcohol intake can lead to high blood pressure, heart muscle disease, and atrial fibrillation, a heart rhythm disorder that increases the risk of blood clots, stroke, and heart failure.
Over time, heavy drinking also contributes to obesity and high triglyceride levels, both of which raise the risk of heart attacks and stroke. To safeguard your heart, it is best to limit consumption to no more than one drink a day for women and two drinks a day for men. Moderation not only protects your health but also helps you stay more present and energised throughout the festivities.
Take your medications
Another essential aspect of holiday heart health is staying consistent with your medications. The season’s busyness, filled with shopping, cooking, hosting, and travelling, can easily disrupt daily routines, making it more likely to miss a dose. Setting alarms or reminders on your phone can help ensure you take your medications on time.
It is also crucial not to ignore warning signs of potential heart trouble. Symptoms such as chest pain, shortness of breath, dizziness, or pain radiating down the arm should never be overlooked, as they may indicate a medical emergency requiring immediate attention.
Avoid overeating
Overeating is a common holiday temptation, but it is one that can significantly impact heart health. Studies have found that the risk of heart attack increases fourfold after consuming a very heavy meal. When you eat large portions, your heart must work harder due to the increased heart rate and blood pressure required to digest the food. Over time, repeatedly placing this burden on the cardiovascular system can contribute to high blood pressure, arterial damage, plaque buildup, and a higher likelihood of blood clots, heart attacks, or stroke.
To reduce these risks, try to control portion sizes, eat slowly, and stop when you feel comfortably full. Choosing healthier options, such as whole grains, fruits, vegetables, and lean proteins, can also help prevent overeating while still allowing you to enjoy the festive spread.
Manage your stress
Managing stress is equally important for maintaining a healthy heart during the holidays. Chronic stress triggers inflammation in the body, which contributes to the buildup of plaque in the arteries and increases the risk of coronary artery disease, abnormal heart rhythms, and heart failure.
The pressures of planning gatherings, managing family expectations, and completing year-end responsibilities can intensify feelings of stress. To counter this, it may help to incorporate activities that promote relaxation and emotional well-being. Regular exercise, meditation, engaging in a favourite hobby, setting aside time for yourself, and ensuring adequate sleep are all effective ways to reduce stress and support heart health.
By being mindful of alcohol intake, staying consistent with medications, making thoughtful food choices, and managing stress, you can protect your heart while still enjoying the festive season. A little preparation and awareness can go a long way in helping you celebrate safely, joyfully, and healthfully.
It is the season to be jolly. However, too many holiday parties, rich salty hors d’oeuvres, delectable cakes, and pudding can harm your cardiovascular health. We learn more from Dr. Bernard Kwok, Cardiologist and a Board Member of the Singapore Heart Foundation (SHF), the bad holiday habits that can overwork your heart.
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The heart is one of the most important organs in the human body. Located in the chest on the left, the heart pumps blood throughout the body via the circulatory system, supplying oxygen and nutrients.
A healthy heart is essential to good health. In fact, a healthy human heart beats about 100,000 times a day, with an average adult’s heart beating about 60 to 80 times per minute.
Cardiovascular diseases (CVD) is a term that houses all conditions that affect the heart and blood vessels.
This resource provides information about heart health, including:
Heart health is the overall well-being of your cardiovascular system, which consists of your heart and blood vessels. It encompasses the prevention, diagnosis, and management of conditions that affect the heart and circulatory system, collectively known as cardiovascular diseases (CVDs). A healthy heart functions to efficiently pump blood throughout your body, delivering oxygen and nutrients to your organs and tissues. It is important to maintain good heart health for your overall well-being and longevity.
Importance of Heart Health
Heart disease is caused by a complex interplay of factors, including:
Disease Heart disease symptoms vary depending on the type of heart disease. However, some general signs and symptoms include:
Important Note: These symptoms may also be indicative of other health conditions. Speak to our Specialists today for a proper evaluation and diagnosis.
Here are some helpful ways to improve your heart health:
Our Heart Health Guide answers your questions relating to the heart!
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