Macon doctor: Holiday stress and heavy meals raise heart risks

Dr. Magendran Danapal says simple movement, lighter meals and calming routines can protect your heart through the holidays.

MACON, Georgia (41NBC/WMGT) – The holiday season is a time for joy and celebration, but it can also be tough on your heart. Between rich meals, packed schedules and holiday stress, it’s important to remember cardiovascular health.

Dr. Magendran Danapal, Chief Of Vascular Surgery at Atrium Health Navicent, says people shouldn’t wait until New Year’s Day to start taking care of their heart.

“Start now at Thanksgiving and continue that all the way through Thanksgiving, and you’ll be good to go at New Year’s,” he said.

Movement is one of the best gifts you can give your heart. Even small changes can make a difference. Atrium Health Navicent recommends weaving activity into holiday traditions.

Ideas include joining a local Thanksgiving morning 5K or walk, or exploring neighborhood or community holiday lights on foot with your family. Simple activities like these can help counteract the long periods of sitting that often come with holiday gatherings.

Experts also say holiday meals don’t have to be heavy to be delicious. Some heart-healthy ideas include:

• Brussels sprouts: Roast and toss with olive oil and balsamic vinegar.

• Harvest salads: Mix leafy greens with apples, pomegranate seeds, walnuts and a vinaigrette made with olive oil.

• Whole grain stuffing: Swap white bread for whole grain or sourdough.

• Berry yogurt parfaits: Greek yogurt with berries and a sprinkle of oats or nuts.

Creating rituals that promote calm can help your overall well-being. Suggestions include creating an herbal tea story time with ginger, peppermint or chamomile instead of sugary hot cocoa, and blocking off one evening with nothing scheduled to rest, play, or spontaneously stay at home and relax.