The holidays in India occur during the Winter season when families enjoy food and celebrate with each other. For Cardiologists, though, the Holidays also have a dark side; as evidenced by International statistics, the Holiday Heart Syndrome continues to rise during Holidays each year. In addition, the National Crime Records Bureau (NCRB) reported that deaths from cardiac events rose by 12.5% in the past 2 to 3 years, constituting over 32,457 deaths in India.October and November, during the Festival season, saw the highest volume of cardiac deaths reported in India.

There are numerous reasons for this; it might not be a coincidence. All of the things work in concert to create a "Perfect Storm": colder weather causing constriction of blood vessels, social stress, and a sudden influx of foods that are high in salt, high in sugar and alcohol.

The current festive season, therefore, serves as a stress test for those with pre-diagnosed heart disease or risk factors such as hypertension. However, this does not mean that you can’t celebrate during the festive season; you just need to do so wisely. We will outline the numerous reasons that the holiday season places a strain on your heart and provide appropriate Expert Endorsed Heart Health Tips to enable you to better manage your blood pressure and enjoy your festive season safely.

Key Takeaways

• What they call the "Holiday Heart" is a real thing: Binge drinking and consuming excessive amounts of food can lead to atrial fibrillation (an irregular heartbeat) in otherwise healthy individuals.
• Increased blood pressure is common during winter months. The addition of salty holiday foods elevates this risk to dangerous levels.
• Establishing an effective routine can help people avoid making the mistake of not taking their medications due to schedule interruptions and/or excessive late-night activity.
• Consider choosing to indulge wisely, it’s still possible to enjoy holiday foods without overindulging. Use portion control and follow cholesterol-reduction tips like having fiber-rich pre-meals before consuming holiday foods.
• Your body sends signals - Don’t ignore a feeling of "heartburn" or chest pressure when you’ve just eaten way too much over the festive season - this could be an indicator of a heart attack.

Why Festive Season Spikes Heart Risk

Why is a wedding buffet or a New Year's party dangerous for your heart? It comes down to three specific triggers that overwhelm the cardiovascular system.

1).The Sodium & Sugar Shock

Festive meals range from rich curries and kebabs to desserts like cakes and mithai, all loaded with two major components: sodium (salt) and sugar.

• Salt will make you retain excess water in your body. This will increase the volume of fluid in your arteries, leading to an increase in the arterial pressures. If you already have hypertension, a single salty meal can lead to a dangerous spike in your BP.
• Sugar causes an immediate inflammatory response in the blood vessels. Excess sugar will also elevate insulin levels quickly, adding additional strain on the heart.

2)Holiday Heart Syndrome refers to Atrial Fibrillation (AFib)

Due to binge drinking and is characterized by a rapid and irregular heart rate. Alcohol is toxic to your heart muscle's cells, disrupting the electrical signals that control how your heart beats.

Even if you have a healthy heart, drinking large amounts of alcohol over a short period of time causes the heart to beat rapidly and erratically, resulting in weakness, fatigue, and increasing the chances of having a stroke.

3)The Holidays fall during the coldest time of year for many consumers.

To maintain heat, your body naturally narrows (constricts) blood vessels, increasing your blood pressure. This increase in blood pressure occurs due to the increased effort the heart must make to pump blood through narrowed blood vessels. The addition of partying and heavy eating creates a higher load on your heart, increasing the risk of a cardiac event dramatically.

How to Control Blood Pressure Amidst the Celebrations

For patients with hypertension, the festive season requires vigilance. Here is your survival guide.

1.The "12 PM Rule" for Medication

Disrupted routines mean missed doses.

• The Strategy: Set an alarm on your phone. If you are going to a late-night party, take your evening medication before you leave, or carry it with you. Never skip a dose because you are drinking alcohol; skip the alcohol instead.

2.Watch the "Hidden" Salts

You know chips are salty, but festive buffets are full of hidden sodium.

• Avoid: Pickles (achar), papads, sauces, processed meats (sausages/salami), and ready-made soup mixes.
• Choose: Fresh salads, grilled options (tandoori without extra chat masala), and home-cooked meals whenever possible.

3.Stay Warm to Stay Low

• The Strategy: Since cold raises BP, keep your body warm. Wear layers when attending outdoor weddings or parties. Do not let yourself get shivering cold, as this creates an immediate spike in heart rate and blood pressure.

Eating Smart: Cholesterol Diet Tips for the Party Season

You can enjoy festive food without wrecking your lipid profile. It’s about strategy, not deprivation.

1.The "Pre-Game" Fiber Snack

Never go to a party hungry. A hungry brain craves high-fat, high-calorie foods.

• The Tip: Eat a high-fiber snack 30 minutes before you leave home. A bowl of oats, an apple, or a handful of almonds.
• Why it works: Fiber creates satiety (fullness) and acts as a sponge, binding to some of the cholesterol and fat from your subsequent meal and preventing it from being absorbed.

2.The "Plate Partition" Method

When you face a massive buffet, use visual cues.

• The Tip: Fill 50% of your plate with salads and vegetables (avoid creamy dressings). Fill 25% with lean protein (grilled chicken, fish, paneer, daal). Leave the remaining 25% for the rich carbs (naan, biryani) or fried treats.

3.Choose Good Fats over Trans Fats

Cholesterol isn't just about how much fat you eat, but which fat.

• Avoid: Anything with "partially hydrogenated oil" (often found in store-bought cakes, cookies, and fried snacks). These are trans fats, which raise bad cholesterol (LDL) and lower good cholesterol (HDL).
• Choose: Nuts (walnuts, pistachios) and seeds. These contain healthy fats that actually support heart health.

4.Hydrate Between Drinks

If you choose to drink alcohol, moderation is non-negotiable.

• The Rule: For every glass of alcohol, drink one full glass of water. This slows down your consumption, keeps you hydrated (counteracting the diuretic effect of alcohol), and helps flush out toxins.

Red Flags: When "Indigestion" is a Heart Attack

The most dangerous myth during the festive season is confusing a heart attack with "gas" or "acidity" from overeating.

Seek immediate medical help if you experience:

• Chest discomfort: Pressure, squeezing, or fullness in the center of the chest.
• Radiating pain: Pain that travels to the jaw, neck, back, or left arm.
• Cold sweat: Breaking out into a sudden sweat without exertion.
• Shortness of breath: Feeling winded while sitting still or doing minor activity.
• Nausea or lightheadedness.

Critical Note: If you have diabetes, you may not feel chest pain. Your only symptom might be sudden breathlessness or extreme fatigue.

Your Partner in Heart Health: SGRH

Your heart is always working hard for you. The Department of Cardiology at Sir Ganga Ram Hospital is committed to help you maintain your heart health all year long.

If you’re looking to get checked before the holiday season starts, if you need help managing high blood pressure or if you require urgent attention from an experienced cardiologist and interventionist, our experienced health professionals will be available 24/7. Through

state-of-the-art diagnostic technology and caring, we strive to help our patients and their families to enjoy festive times in good heart health.

Stay safe this holiday season - make an appointment for a Heart Healthy Preventive Checkup with one of our Cardiologists!

Frequently Asked Questions (FAQs)