Healthy Ways to Manage High Blood Pressure During the Holidays

Like so many parts of life, the holidays may look a little different this year, with smaller and fewer gatherings, and less long-distance travel. Yet many of us will still experience increased stress as we manage gift shopping (perhaps on a tighter budget), watch out for diet temptations and figure out how to share the season of joy with loved ones while staying safe.

Put it all together, and you could have a recipe for sending your blood pressure soaring. If you already have high blood pressure (also known as hypertension), the holidays could make it even harder to manage high blood pressure. And that could put you at even greater risk for heart attack and stroke.

Following the strategies below, though, can help you find ways to control high blood pressure (and keep your heart healthy) during this unusual holiday season and beyond.

Control blood pressure when traveling

Travel (and the holiday season in general) can throw your normal schedule off track. That can make it harder to remember to take any prescribed blood pressure medication. Try using a pill box and setting reminders, such as alarms on your phone. Make sure you have enough medication to last through your trip, and schedule regular doctor appointments around travel.

Lengthy road trips can add their own challenges. To counteract prolonged periods of sitting, do shoulder shrugs and leg circles while in the car; when you get out for pit stops, stretch and walk a little. Pack a cooler with water and healthy snacks. If you stop for meals, choose options with less salt fat and sugar, like salads with light dressing and grilled meats.

Beware of holiday goodies

It’s easy to overindulge when shops are full of less-than-healthy holiday foods and friends send you sweet gifts. To minimize temptation, keep healthy, filling, high-protein snacks handy and stay mindful of what you’re eating. Limit your intake of alcohol (try substituting a few glasses with plain or sparkling water), as well as processed foods, sodium and fat, which can exacerbate high blood pressure. It’s okay to indulge, just in smaller portions.

Manage stress to control blood pressure

The holidays may be a time of joy, but they’re filled with stress, too — and stress can worsen high blood pressure. Try these tips to keep a handle on stress and high blood pressure:

• Delegate and ask for help instead of trying to do all the shopping, cooking, cleaning and decorating yourself
• Minimize financial stress by setting (and sticking to) a budget for holiday expenses
• Try volunteering — giving back may help bring back your holiday spirit
• When you feel stressed, take a break Stay active to lower blood pressure

Exercise is always a good way to help lower blood pressure — and it’s a great stress reliever, too. If you have a regular exercise routine, maintain it as much as possible through the holidays. Otherwise, try to add 30 minutes of daily physical activity, even if you have to break it into short increments throughout the day. Walking counts, whether you’re doing a serious walking workout or holiday shopping. If you do travel this season, bring along simple exercise gear, like good walking or running shoes, a jump rope or a resistance band.

Watch over-the-counter medications

The winter holidays just happen to coincide with cold and flu season, and that can be a problem if you have high blood pressure. Many over-the-counter cold and flu medicines contain decongestants, which can raise blood pressure and reduce the effectiveness of some blood pressure medications. Use such products as little as possible or look for alternatives that don’t contain decongestants.

Small actions count when it comes to managing high blood pressure

Following even a handful of these tips to lower blood pressure can help. If you have any concerns or need help tracking or managing your blood pressure, check in with your doctor. Remember that the CareCredit credit card is an easy way to pay for many healthcare needs that insurance doesn’t cover at thousands of providers and retailers nationwide.* Use the Acceptance Locator or the CareCredit Mobile App to help find one near you that accepts CareCredit. Then enjoy the holidays in good spirits and good health!