A Heart-Healthy Holiday: Simple Ways to Manage Blood Pressure

No matter what winter traditions you celebrate, monitoring your blood pressure probably isn't on the holiday to-do list. But according to Franciscan Health cardiologists, it should be, because this festive season can be surprisingly hard on the heart.

"Between rich meals, busy schedules, colder weather, and added stress, we tend to see blood pressure rise during the holiday season," said John Katsaropoulos, MD, an Indianapolis cardiologist at Franciscan Health. "Being proactive now helps keep you healthy long after the decorations come down."

Here's how to keep your blood pressure in check while still enjoying everything the season has to offer.

Key Takeaways: High Blood Pressure At The Holidays

• Holiday eating and sodium intake can spike blood pressure. Indulging in salted, processed or canned foods — common during holiday gatherings — may raise blood pressure because excess sodium draws water into blood vessels.
• Alcohol and certain over-the-counter medicines can both elevate blood pressure, so they require caution.
• Maintain your medication and routines. The holidays often disrupt daily habits, so it's important for people with hypertension to stay on track with prescribed medications and reminders.
• Manage stress and stay active. Stress and busy holiday schedules may contribute to higher blood pressure. Carve out time for self-care, exercise (like walking or yoga) and relaxation.

1. Plan Ahead Before The Feasting Begins

Holiday gatherings are full of tempting foods, but a little planning goes a long way.

"Eat a healthy meal or snack before you head out," Dr. Katsaropoulos recommended. "If you walk into a party starving, it's much harder to make heart-healthy choices."

At the buffet table, start with vegetables, lean proteins, and items that aren't drenched in sauces. Taking a quick scan of the spread before filling your plate helps avoid overeating—or returning for mindless grazing.

And during the big meal itself? Enjoy it—but with intention. Eating slowly and choosing smaller portions of rich sides and desserts allows you to savor everything without going overboard.

2. Keep An Eye On Sneaky Holiday Sodium

High-sodium foods are everywhere this time of year—cured meats, packaged snacks, canned soups for casseroles, breads, gravies and more.

Excess sodium causes your body to retain water, which increases blood pressure. Most adults should aim for less than 2,300 mg per day, and even lower if they've been advised to restrict sodium.

"Salt adds up fast during holiday meals," Dr. Katsaropoulos said. "One simple strategy is to cook with less salt and let your guests add their own at the table."

As your taste buds adapt to a lower-sodium diet, you actually begin to prefer it, making the change easier over time.

3. Drink Smart And Sip In Moderation

Seasonal cocktails, mulled wine and celebratory toasts are fun, but alcohol can raise blood pressure when not consumed in moderation.

Women should aim for no more than one drink per day; men, no more than two.

"Be mindful not just of how much you drink, but what you drink," Dr. Katsaropoulos said. "Holiday cocktails can be loaded with sugar and even extra salt. Choose lighter options and alternate with water."

4. Choose Cold Medications Carefully

Cold and flu season hits right when holiday festivities begin—and many over-the-counter decongestants can raise blood pressure.

If you have hypertension, check medication labels carefully or talk with your doctor or pharmacist about safe alternatives.

5. Stick With Your Prescriptions, Even When Routines Change

Traveling, hosting, shopping and late nights can make it easy to forget medications.

"Routines disappear during the holidays, so build in reminders," Dr. Katsaropoulos said. "A pill organizer, a phone alarm or packing your medication where it's easily seen can prevent missed doses."

6. Don't Let Holiday Stress Take Over

It's no secret that the holidays, while joyful, can be overwhelming. Stress triggers hormones that temporarily raise blood pressure and can contribute to unhealthy coping habits.

"Protecting your peace is just as important as protecting your heart," Dr. Katsaropoulos said. "Set boundaries, pace yourself and make time to rest. Even a 10-minute walk or quiet moment can make a big difference."

Exercise, deep breathing, stretching and short outdoor breaks can all help manage stress.

Celebrate The Season, Without The Pressure

The holidays are meant to be enjoyed. With a few smart habits, you can embrace the festivities while keeping your heart healthy.

"Your goal isn't perfection," Dr. Katsaropoulos added. "It's simply staying mindful so you enter the season healthy and finish it the same way."