The holiday season is a time of celebration, travel, family gatherings, and year-end deadlines. It’s also one of the highest-risk periods of the entire year for heart-related emergencies. Decades of data show a consistent increase in heart attacks and cardiac deaths between late December and early January, with the most notable peaks occurring on Christmas Day, December 26, and New Year’s Day.
This seasonal rise isn’t caused by a single issue. Instead, it’s the combination of stress, changes in routine, heavier meals, increased alcohol intake, cold weather, and delays in seeking medical care. These are all factors that place additional strain on the cardiovascular system.
Why Heart Risks Increase During the Holidays
- Higher Stress Levels
Even positive stress takes a toll. Travel, finances, busy schedules, and emotional strain all contribute to elevated blood pressure and increased inflammation. These are two drivers of heart events. - Overindulgence in Food and Alcohol
Holiday meals are often high in sodium, sugar, and saturated fat. Sudden increases in these can elevate blood pressure, cause fluid retention, trigger arrhythmias, or destabilize existing heart disease. - Disrupted Medication and Care Routines
Travel and altered schedules often lead people to skip medications or ignore concerning symptoms. Unfortunately, delaying care during a cardiac event makes outcomes significantly worse. - Cold Weather Effects
Colder temperatures cause blood vessels to constrict, raising blood pressure and forcing the heart to work harder, especially during exertion such as shoveling, rushing through airports, or carrying luggage.
How to Stay Heart-Healthy During the Holidays
These simple steps help lower risk while allowing you to enjoy the season:
Manage Your Stress
- Build in short breaks between commitments.
- Practice deep breathing or brief walks to reset.
- Set realistic expectations for travel and family events.
Stay Mindful About Food and Alcohol
- Enjoy holiday favorites, just avoid excessive sodium and portion sizes.
- Drink alcohol in moderation and hydrate throughout the day.
- Be cautious with late-night eating, which stresses the heart.
Stick to Your Medication Routine
- Pack medications in your carry-on when traveling.
- Set phone reminders if schedules are hectic.
- If something feels “off,” don’t wait—seek care immediately.
Be Smart About Cold Weather Activity
- Warm up before outdoor activity.
- Avoid sudden strenuous exertion in cold temperatures.
- Wear appropriate layers and stay hydrated.
Know the Warning Signs—and Don’t Ignore Them
Call 911 immediately for:
- Chest pressure or tightness
- Pain spreading to the arm, jaw, back, or shoulder
- Shortness of breath
- Dizziness, nausea, or sudden fatigue
Minutes matter. Getting help quickly saves lives.
“Every year we see preventable cardiac events rise during the holidays, not because people are careless, but because routine disappears, “says Joseph G. Rogers, MD, Director, The Texas Heart Institute at Baylor College of Medicine. “A little planning and awareness go a long way. Listen to your body, protect your stress levels, and don’t delay care when something feels wrong.”
