Smart Holiday Habits for Healthy Blood Pressure

Several holiday habits can quietly send blood pressure soaring. Understanding these triggers is the first step toward managing them:

• Salty and fatty foods: Classic holiday favorites like ham, gravy, and casseroles are often packed with sodium, which makes the body retain fluid and increases pressure in your arteries. Foods with a lot of saturated fat can also take their toll on heart health.
• Busy schedules and stressful situations: Between family visits, shopping, and celebrations, it’s no surprise that stress hormones spike, and with them, your blood pressure.
• Less physical activity: Cold weather and busy days make it easy to skip exercise. Long hours spent sitting or traveling also don’t help your blood pressure.
• Extra alcohol and not enough sleep: Late nights, holiday parties, and a few too many cocktails can all interfere with your body’s ability to regulate blood pressure.
• Missed medications: Travel and changing routines can make it easy to forget to take your medication or order refills, throwing your numbers off track.

You don’t have to give up your favorite traditions to stay heart-healthy this holiday season. Just follow these simple strategies to balance festive fun with good blood pressure habits:

• Lighten up holiday meals. Follow low sodium dietary guidelines to help keep blood pressure under control. Season foods with herbs, citrus, or garlic instead of salt. Choose dishes with plenty of vegetables, whole grains, and lean proteins. Try a few heart-healthy recipes from the chefs and dietitians at Health eCooks, like Top Round Roast Beef with Gravy, Orange Roasted Chicken, or Beef Brisket and Vegetables. You’ll also find plenty of holiday appetizers and low sodium recipes that will make your meals festive and delicious while being kinder to your heart.
• Move whenever you can. Even short bursts of activity make a difference. Take a brisk walk after dinner, do some light stretching before bed, or turn on music and dance while decorating the tree.
• Find moments of calm. The holidays can be joyful but hectic. When you feel your stress rising, take slow, deep breaths, step outside for fresh air, or say no to plans that leave you drained.
• Drink and celebrate mindfully. A toast or two is fine, but too much alcohol or caffeine can raise blood pressure and interfere with sleep. Try alternating every drink with a glass of water to stay hydrated. For a festive touch, enjoy this lighter non-alcoholic Egg Nog.
• Stick to your sleep schedule. A few late nights are expected at this time of year, but make sleep a priority when you can. Aim for seven to eight hours a night to help your body recover and regulate blood pressure naturally.
• Take medications as prescribed. Don’t forget to pack prescriptions when you travel and set reminders so you don’t miss a dose. Consistency is key to keeping your blood pressure in check.
• Keep an eye on your numbers. If you have a home monitor, check your blood pressure regularly and jot down results. This can help you spot trends early, before they become a problem.