The holiday season is a time of warmth, cheer, and love, but statistics show that it’s also a time of stress, worry, and cardiac events. Cardiologists and heart surgeons have observed a consistent increase in cardiac events from Thanksgiving through New Year’s, particularly on days like Christmas Eve and Christmas Day, and they attribute this partly to behavioral and environmental factors that stress the heart.

Cardiovascular experts agree that this phenomenon, known as “holiday heart syndrome,” is more than just a statistical coincidence. Instead, a combination of rich meals, alcohol, emotional and financial stress, disrupted routines, chilly weather, and even delayed medical care can conspire to push vulnerable hearts past their limits.

Whether you’re hosting a large group of visitors for the holidays or you’re planning to visit others and indulge in food and drink, it’s important to understand what’s behind holiday heart attacks and the steps you can take to prevent them.

What Drives the Holiday Heart Attack Spike?

According to doctors, holiday heart attacks generally stem from overindulgence in high-calorie foods, including desserts and salty, fatty meals. Sudden shifts in blood sugar and blood pressure, especially in people who already have cardiovascular problems, can strain the heart and increase the likelihood of a heart attack.

Alcohol consumption, especially when combined with dehydration caused by salty foods and irregular eating patterns, contributes to holiday heart syndrome. That term refers to an abnormal heart rhythm that can set the stage for dangerous complications, including stroke. This can occur even in people without prior heart conditions and is often triggered by binge drinking.

Cold weather adds another layer of risk to the equation. Low temperatures cause the blood vessels to narrow, which results in higher blood pressure and increases strain on the heart. When combined with tasks like shoveling snow while preparing for guests, this increase in blood pressure can create the perfect opportunity for a heart attack or another cardiac event.

Don’t Overlook Hidden Stressors

It’s virtually impossible to separate emotional and mental stress from the holiday season. Holiday planning, travel arrangements, financial stress, and family obligations can all leave you feeling frazzled during the holiday season. However, holiday stress goes beyond a feeling. That stress triggers hormones like cortisol and adrenaline that elevate heart rate and blood pressure. This physiological stress can silently strain the heart long before overt symptoms appear.

Disrupted schedules also increase the odds of a cardiac event. Busy schedules, altered sleep patterns, and even forgetting prescribed medications during travel or celebration periods can lead to decreased seasonal heart health.

Outdoor activities also pose a risk. Whether you’re exerting yourself shoveling snow or building a snowman with the children in your family, prolonged exposure to cold temperatures increases the likelihood of a heart attack.

The Warning Signs of a Heart Attack

When it comes to heart attacks, every second counts. Whether you’re the one dealing with sudden chest pains or someone attending your holiday celebration starts showing some of the symptoms, you need to recognize the signs and act quickly. Classic signs include sudden chest pain or discomfort, but heart attack symptoms also include shortness of breath, nausea, dizziness, pain in the jaw or back, or sudden overwhelming fatigue.

Females are likely to show atypical symptoms, which makes early recognition all the more important. Many women who experience heart attacks report symptoms that include unexplained fatigue, nausea, and discomfort in the neck and shoulders.

It’s incredibly easy to get caught up in holiday celebrations and the obligations that are necessary to keep them moving along like you want them to. Still, it’s crucial that you recognize the early warning signs of a heart attack. When it comes to cardiovascular events, seconds can be the difference between life and death.

Prevention Tips to Protect Your Heart Over the Holidays

When it comes to enjoying the delicious food that is such a vital part of most holiday celebrations, moderation is key. From the main course, which often includes ham and turkey, to the decadent desserts, try to control your portion sizes and avoid overindulging in salt, fat, and sugar. This doesn’t mean that you can’t enjoy some food that may not be the healthiest option, but it does mean that you should make some simple changes. Something as seemingly small as filling half of your plate with vegetables can make a positive impact on your overall health.

It's also important to stay active, even during festivities and travel. Walking after meals, taking outdoor family strolls, or fitting in regular exercise routines helps offset sedentary tendencies and supports healthy circulation. The American Heart Association recommends aiming for at least 150 minutes of physical activity per week. If the temperature is especially cold outside, try to be physically active indoors to avoid the problems caused by freezing temperatures.

Finally, while it can be difficult, try to maintain some semblance of a normal schedule. This includes getting adequate sleep and taking your prescription medicines as directed each day. Taking your medication consistently is especially important if you have high blood pressure or other cardiovascular issues that can be exacerbated during the holiday season.

Celebrate Safely This Holiday Season

Those with known cardiovascular disease, high blood pressure, diabetes, or a history of heart events should be extra vigilant, especially during the holiday season. Even moderate changes in diet or routine can have a greater impact on heart strain for people in these groups.

It’s a good idea to try to avoid overly strenuous activities like shoveling snow unless you’ve been cleared to do so by a physician. These sudden bouts of exertion can elevate heart rate and blood pressure while the body simultaneously deals with cold-induced vasoconstriction.

Finally, it’s important to prioritize your emotional and mental wellness during the holiday season. While it’s a time of giving to others, that doesn’t mean that you must stop taking care of yourself. When you start feeling overwhelmed, don’t be afraid to take a step back and practice some breathing exercises and other methods of lowering your heart rate and blood pressure.

The holidays are one of the most wonderful times of the year, but failing to recognize the signs of cardiac issues can destroy your celebrations. Fortunately, there are ways that you can protect yourself as you celebrate with your loved ones.