5 common holiday habits that can silently increase your risk of heart failure |

The holiday season is a time for family, festivities, and indulgent meals, but for people with heart conditions, it can also bring hidden risks that often go unnoticed. Cardiologist Dr Dmitry Yaranov recently shared on Instagram that small changes in daily routines during holidays, such as altered sleep patterns, heavier meals, alcohol consumption, travel stress, and emotional excitement, can quietly trigger heart failure flare-ups. Many patients experience preventable complications during festive periods simply because they overlook subtle warning signs or dismiss early symptoms. Dr Yaranov emphasises that being mindful of your body, recognising early changes, and taking prompt action can help prevent serious issues. With the right awareness and precautions, it is possible to enjoy celebrations safely without compromising heart health.

High sodium intake is one of the most common holiday triggers for heart issues. Traditional holiday dishes such as stuffing, gravy, ham, canned broths, and many restaurant-prepared foods contain large amounts of salt. Sodium causes the body to retain fluid, which increases blood volume and places extra stress on the heart. Even one particularly salty meal can lead to overnight fluid accumulation, resulting in swelling, breathlessness, or sudden weight gain. For individuals with heart failure, carefully monitoring salt intake and reading labels for hidden sodium is essential. Moderation doesn’t mean missing out entirely; it means making smarter choices like limiting processed foods or choosing lower-salt alternatives.

Another important early warning sign is a change in breathing patterns following large meals. When the stomach is full, the increased venous return sends more blood to the heart, forcing it to work harder. Dr Yaranov notes that new shortness of breath, difficulty lying flat, or waking up feeling breathless after a meal can indicate fluid retention. These symptoms should not be ignored as they can precede more serious heart complications. Paying attention to breathing changes, eating smaller portions, and allowing the body time to digest before lying down can help reduce unnecessary stress on the heart.

Alcohol consumption is often part of holiday celebrations, but even small amounts can be risky for people with heart failure. Alcohol can lower blood pressure, trigger arrhythmias, and interact with medications such as diuretics, blood pressure drugs, and heart rhythm medications. Dr Yaranov warns that even modest alcohol intake can cause sudden complications in patients taking these medications. For those with heart failure, the safest approach is to avoid alcohol altogether during holiday festivities. Choosing non-alcoholic alternatives or enjoying festive drinks in moderation while monitoring for any symptoms can make a meaningful difference in heart safety.

The holidays often involve late nights, high activity levels, and emotional excitement, all of which can contribute to fatigue. While it is normal to feel tired occasionally, unusual or excessive tiredness may be an early sign that the heart is struggling to cope with additional stress. Dr Yaranov emphasises that persistent fatigue should never be dismissed, especially if it is accompanied by other symptoms like swelling or shortness of breath. Prioritising rest, pacing activities, and maintaining a consistent sleep routine are important strategies to help the heart handle holiday pressures without being overworked.

Sudden swelling or rapid weight gain is a clear indicator that fluid is building up in the body, a common problem in heart failure. Dr Yaranov explains that a 2–3 pound increase in weight overnight or new swelling in the ankles, hands, or abdomen is usually a red flag. These changes rarely occur from a single heavy meal; they often reflect underlying heart stress or fluid retention. Monitoring weight daily and checking for swelling can help catch early signs of decompensation. Acting promptly by contacting a doctor or adjusting medications under medical guidance can prevent serious complications.Despite the risks, Dr Yaranov reassures patients that it is possible to enjoy the holidays safely. The key is awareness, moderation, and timely action. He advises taking medications as prescribed, monitoring for subtle warning signs, and seeking medical attention immediately if unusual symptoms appear. “You can absolutely enjoy Thanksgiving with your family. Just stay aware of how you feel, know your limits, and take symptoms seriously,” he says. By staying mindful of hidden sodium, changes in breathing, alcohol intake, fatigue, and sudden swelling, those with heart concerns can celebrate the season without compromising their health.Disclaimer: This content is intended purely for informational use and is not a substitute for professional medical, nutritional or scientific advice. Always seek support from certified professionals for personalised recommendations.Also Read: Greasy hair even after washing: Causes, prevention tips, and home remedies for oily scalp