Managing High Blood Pressure During the Holidays

The holiday season is a time of joy, family gatherings and festive traditions, but it can also be a challenging period for those managing high blood pressure or other heart conditions. With daily routines disrupted, an abundance of rich foods on the table and added stress from holiday preparations, it’s essential to remain mindful of how certain activities and choices can impact your health. Here’s a guide to help you enjoy this special time of year while keeping your blood pressure under control.

Are cold and flu medications safe for those with high blood pressure?

The colder months often lead to a rise in colds and flu cases. While medications can offer relief, some over-the-counter remedies contain decongestants, which may spike blood pressure or interfere with the effectiveness of prescribed medications for heart and blood pressure management.

If you’re managing hypertension, it’s important to read labels carefully and consult your doctor before taking any cold or flu medicine. Remedies such as steam inhalation, saline sprays or hydrating herbal teas can serve as safer alternatives. Prevention plays a significant role too — wash your hands frequently, get vaccinated and rest to protect yourself from seasonal illness.

How does stress impact blood pressure during the holidays?

Do holiday preparations leave you feeling frazzled? You’re not alone. The hustle of gift shopping, event planning and travel can be overwhelming, causing stress levels to soar. Elevated stress triggers the release of hormones like adrenaline, which can temporarily increase blood pressure.

Combat holiday stress by giving yourself permission to pause. Practice low stress techniques such as:

• Practice mindfulness: Meditation, deep breathing exercises or yoga can help you stay calm and centered.
• Set boundaries: Say no to events or commitments that feel overwhelming.
• Get enough sleep: Prioritize rest, as lack of sleep can negatively affect blood pressure and overall health.
• Focus on gratitude: Take a moment each day to reflect on what you’re thankful for, which can help shift your perspective and reduce stress.

Planning ahead — whether through early shopping or meal prep — can help reduce last-minute pressures. Remember, the holidays are meant for connection and joy, not perfection.

Why is it important to stay consistent with medication and exercise with high blood pressure?

With holiday schedules packed and routines upended, it’s easy to lose track of medication schedules or physical activity. But consistency is key to managing your blood pressure effectively. Skipping doses or neglecting exercise can lead to complications like heart attacks or strokes.

When traveling, pack medications in a place that’s easy to access and set reminders on your phone to take them on time. Tools like the MyOchsner portal can keep your prescriptions organized, remind you of refills, and help you stay in touch with your healthcare provider. Similarly, find ways to integrate movement into your holiday — even short walks or active games with family can make a big difference.

How can you enjoy holiday food without compromising your health?

The holiday season is synonymous with indulgence — creamy sides, salty entrees and sweet treats abound. But for those with high blood pressure, overindulging can be risky. Sodium-heavy dishes, like breads, cured meats and gravies, can cause fluid retention and raise blood pressure.

Is it possible to enjoy holiday meals without jeopardizing your health? Absolutely. Opt for small portions of your favorite dishes while filling your plate with healthier options like roasted vegetables and lean proteins. If you’re cooking, flavor with herbs and spices instead of salt to reduce sodium levels. Remember that balance is key — indulge mindfully and offset heavier meals with lighter, nutrient-rich options.

Can you stay active while enjoying holiday traditions?

With jam-packed schedules, exercise might be the first thing to go. But physical activity is crucial for regulating blood pressure and can also act as a natural stress reliever. Instead of skipping fitness entirely, why not integrate it into your holiday traditions?

Take a brisk family walk after a holiday meal, go for a scenic bike ride or try sledding or ice skating if you live in a colder climate. Even small bursts of activity, like taking the stairs instead of the elevator or dancing to holiday music, can keep your heart engaged. Staying active not only helps physically but contributes to a brighter, more relaxed mood.

Should you schedule a check-up during the holidays?

The holidays may be hectic, but they’re also a great time to reflect on your health. Whether you’ve been navigating alterations in stress, diet or lifestyle, a check-up can provide clarity on how well you’re managing your blood pressure and overall cardiovascular health.

Ochsner's Heart & Vascular team is committed to supporting patients through advanced diagnostics, personalized care plans and innovative procedures. Whether you’re maintaining a routine or need specialized care, Ochsner is here to empower you with the expertise and resources you need to manage your heart health during the holidays and beyond.

Finding balance for a heart-healthy holiday season

Managing high blood pressure during the holidays doesn’t mean sacrificing joy. By staying proactive — from meal planning to stress-management techniques — you can focus on what truly matters this season. Combine health-conscious decisions with festive traditions for a holiday experience that’s both heartwarming and heart-healthy.

Ochsner is your partner in achieving and maintaining health, even through life’s busiest moments. To learn more about how Ochsner can support your cardiovascular wellness or to schedule a consultation, connect with our expert team today.

The holidays are a time for celebration — and with a few thoughtful adjustments, they can be healthy and fulfilling too. Make this season one to remember by taking care of your heart and creating moments that matter.