The holiday season brings lots of joy, traditions with family and friends, and time to connect with the people we love. But this time of year can also bring stress, changes in routine, and less time for self-care. This can make managing blood pressure a little harder. We want you to enjoy the season and stay healthy. The good news? You can stay healthy without giving up your favorite traditions, just by using a few simple strategies.
Watch the Sodium in Holiday Foods
Many holiday favorites are higher in salt than we realize. Too much sodium can cause your body to hold onto extra fluid, which raises blood pressure. Items like stuffing mixes, broths, breads, ham, cheeses, and festive dips can sneak in a lot of sodium.
Try these tips:
- Choose low-sodium ingredients when possible.
- Season foods with herbs, citrus, or pepper instead of salt.
Make Smart Choices at Holiday Gatherings
There’s no need to skip your favorite foods — just enjoy them mindfully.
Try this:
- Eat a healthy snack before a party.
- Fill half your plate with vegetables or fresh fruit before reaching for heavier sides.
- Choose smaller portions of rich dishes. Go back for veggies or fruit if you’re still hungry.
- Slow down and enjoy your meal. Eating slowly can help you feel full sooner.
Consume Drinks in Moderation
Seasonal cocktails and celebratory toasts are fun, but drinking too much alcohol can raise blood pressure. Consume alcohol in moderation.
Women should aim for no more than one alcoholic drink per day; men, no more than two.
Don’t only be aware of how much you drink, but what you drink. Cocktails can have lots of sugar and added salt. Alternate your drinks with water or sparkling water. This also helps prevent dehydration, which can make you feel more tired and stressed.
Manage Your Stress
Holiday stress is normal, but it can cause temporary spikes in blood pressure. Managing stress isn’t just good for your mood — it’s good for your heart.
Simple stress relievers:
- Take slow, deep breaths before events or tasks.
- Give yourself permission to say “no” when your schedule is full.
- Make time each day for something relaxing: reading, prayer, meditation, music, or a quiet moment.
- Express gratitude — a few notes in a journal can lower stress.
Stay Active, Even when it’s Cold
Shorter days and cold weather can make it tempting to skip workouts, but even small amounts of activity can help control blood pressure.
Ideas to stay moving:
- Take brief walks between gatherings or errands. Grab a family member or friend from the gathering to go along.
- Park in the back of the parking lots when shopping to get in extra steps.
- Enjoy family activities like sledding or walking to see holiday lights.
- Try simple indoor exercises like stretching, light weights, or online videos.
Keep Track of Your Blood Pressure
If you have a home blood pressure cuff, check your numbers regularly throughout the season. This helps you notice changes early. A healthy blood pressure number for most people is around 120/80, but your provider may give you a different goal.
Staying consistent with your blood pressure medicine is one of the most important things you can do.
Helpful reminders to stay consistent with medications:
- Use a pill organizer.
- Set alarms on your phone.
- Pack medications in carry-on bags when traveling.
We’re Here to Help
Our team is here to support your heart health all year long. If you have questions about your blood pressure, medications, or stress during the holidays, don’t hesitate to reach out and schedule an appointment with your provider. Call us at 712-265-2700 to schedule your next appointment.
