BE WELL

10 WAYS TO TAKE CARE OF YOUR HEART

DURING THE HOLIDAYS

BY ADVENTHEALTH

The holidays are not only a time to catch up with loved ones, but they’re also a time when we usually indulge in our favorite comfort foods. With factors like holiday stress and overindulgence, the average person gains about five pounds during the holiday season! This can put a lot of strain on the body, particularly the heart.

This holiday season, consider taking some healthy steps to lower your risk of heart disease and heart attack.

HOW TO HAVE HEART-HEALTHY HOLIDAYS

Here are 10 steps you can take this holiday season to help protect your heart. 1. Go on a daily walk. Aim for 30 minutes of physical activity five or more days per week, and use our tips to stay active during the holidays. 2. Add a healthy side. Balance your diet with plenty of fruits and vegetables, whole grains, nuts, and lowfat dairy products. 3. Try a protein-packed snack.

Before you sit down for a large holiday meal, have a high-protein snack to help prevent overeating. 4. Make breakfast a priority. Be sure to eat breakfast—even something simple like berries and oatmeal can give your body a healthy start to the day. 5. Get a good night’s sleep. Get at least six hours of sleep per night, but aim for eight. 6. Cook and bake with healthier ingredients. Try a few heart-healthy ingredient swaps in your favorite recipes this year. 7. Know your limits. Limit alcohol intake to no more than two drinks

per day for men and one drink per day for women. 8. Practice gratitude. Reflect on your priorities or give back safely as you take in the spirit of the season. 9. Make time to unwind. Take time for yourself with a relaxing bath, a book to read, or just a few minutes of calming music. 10. Eat everything in moderation.

Eating healthy during the holidays can be tough, but try to reduce the urge to go for seconds (or thirds) and avoid saturated fat, trans fat, sodium, red meat, sugar-heavy sweets, and sugary beverages as much as possible.

CARING FOR YOUR HEART DURING COLD WEATHER

Cold weather may require us to change our type of routine physical activity, but it’s not a reason to stop exercising. “See winter as an opportunity to try a new activity, such as finding an indoor facility to walk, swim, or use a stationary bike,” explains Heath Wilt, DO, cardiologist and medical director for Cardiology Services at AdventHealth Shawnee Mission. “Other indoor activities good for your heart include weights or resistance training, rock climbing studios, or yoga, all of which can be found with minimal or even no cost.”

It is also important to know that extreme cold can negatively impact an already compromised heart. If you experience chest pain or pain in your jaw, neck, or shoulder during cold weather, it may indicate a serious heart issue. “Cold weather vasoconstricts the blood vessels, which helps to keep the blood closer to one’s core. This makes the heart pump harder to keep the body warm,” says Dr. Wilt. “This process may exacerbate or uncover concerns within the heart itself.”

TALK TO YOUR DOCTOR TO PROTECT YOUR HEART

Starting at age 20, visit your doctor for heart-health screenings. Some of the screenings are probably things you’ve already been doing, like checking your blood pressure, cholesterol, weight, and body mass index (BMI). If your doctor finds you have a problem or are at high risk of heart disease, they may recommend steps you can take to manage it before you develop more serious issues. These steps may include medication management or a combination of lifestyle changes to: • Manage cholesterol levels • Lower blood pressure • Increase physical activity • Maintain a healthy weight • Prevent or control diabetes • Quit smoking, if applicable. Taking care of your heart preventively— not just during the holidays, but regularly—means you can take the necessary next steps to help your heart become healthier and stronger. “The most common pitfall patients experience when it comes to heart health is preventive maintenance with adherence to routine physical activity and eating habits,” says Dr. Wilt. “It is vitally important to realize that at any point in life there is room to improve one’s lifestyle and risk factors.” The experts at AdventHealth Heart & Vascular Institute can help you learn about risk factors and lifestyle changes to strengthen your heart through diet, exercise, and emotional health during the holiday season and for years to come. Learn more about AdventHealth’s reimagined Heart & Vascular Institute at HeartCareKC.com, or schedule an appointment for one of our HeartAware screenings by calling 913.676.2505.

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