The holidays are often filled with joy, but one thing you may not expect from the season is that they can also be the reason your blood pressure is higher than usual. This festive time of year can create a perfect storm of factors that send blood pressure soaring, and if that pressure stays too high, it puts extra strain on your heart and blood vessels, increasing the risk for heart attack and stroke. Thankfully, making a few changes to your holiday habits can help keep your blood pressure steadier.

Why Blood Pressure Increases During the Holidays

Here are some common causes of higher blood pressure at this time of year:

• Salty, rich foods: Traditional holiday dishes tend to be loaded with sodium. Salt makes the body hold on to extra fluid, which increases pressure inside the arteries.
• Stress and busy schedules: The holidays are full of demands. Stress hormones like adrenaline and cortisol tighten blood vessels and raise heart rate, causing blood pressure to climb.
• Less movement: Exercise routines often fall by the wayside when you get busy. Long hours spent sitting during travel or family gatherings don’t help.
• More alcohol, less sleep: A few extra drinks or late nights can interfere with healthy blood pressure regulation and make it harder to recover from stress.
• Missed medications: Between travel and disrupted routines, it’s easy to forget doses or skip refills, which can quickly throw blood pressure off track.
• Cold weather: When temperatures drop, blood vessels tighten to conserve heat. That constriction makes it harder for blood to flow, which can raise blood pressure.

Tips for Keeping Blood Pressure in Check

The holiday season doesn’t have to derail your health. Here are some simple ways to keep your blood pressure under control while enjoying the holidays:

• Go easy on the salt. Season food with herbs, citrus, garlic or pepper. When eating out or at gatherings, take small portions of high-sodium dishes and fill your plate with vegetables and lean proteins.
• Keep moving, even in small ways. Take a short walk after a meal, park farther from stores or dance while wrapping gifts. Just 30 minutes of light to moderate activity most days helps lower blood pressure.
• Find simple ways to relax. Take a few slow, deep breaths when you feel tense, listen to calming music, spend time outside and say “no” to obligations that drain you.
• Watch the cocktails and caffeine. A drink or two is fine for most people, but too much can raise blood pressure and interfere with sleep. If you drink, do so in moderation.
• Get enough rest. Late nights and early mornings can take a toll. Aim for seven to eight hours of sleep, and try to stick to your normal bedtime when possible.
• Don’t forget your medications. Bring medications with you when traveling and set reminders on your phone so you don’t miss a dose. This is one of the easiest ways to avoid spikes.
• Keep an eye on your numbers. Check your blood pressure regularly with a home monitor and jot down the results. This helps you spot any problems early.

With more awareness and a few habit changes, you can keep blood pressure under control so you stay healthier while enjoying all that the holiday season has to offer.

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