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The holiday season can be full of celebration and connection. It’s also one of the most stressful stretches on the calendar. Financial pressures, packed schedules, social dynamics, and shorter days can all take a toll on the body — especially the heart.
Stress can trigger the body’s fight-or-flight response, which involves a cascade of hormones designed to help you react to immediate danger. Adrenaline and noradrenaline speed up the heart rate, raise blood pressure, and cause arteries to constrict. And cortisol, another stress hormone, can drive up blood sugar and weaken the immune system.
“Taken together, these hormones increase cardiovascular events and are independent risk factors for cardiovascular disease,” explains Mimi Guarneri, MD, FACC, a functional-medicine cardiologist and president of the Academy of Integrative Health and Medicine.
When stress becomes chronic or recurring — as it can for many of us during the holiday season — these effects multiply. Repeated activation of your body’s stress systems can damage blood-vessel linings, promote low-grade inflammation, and lead to the buildup of fatty deposits that narrow arteries and raise the risk of heart attack and stroke.
You may feel that end-of-year stress is beyond your control, but what you eat throughout the holiday season can give your heart some welcome support.
“The true cause of cardiovascular disease is inflammation and oxidative stress,” Guarneri explains. “The inflammation and oxidation can be helped by eating anti-inflammatory foods.”
A good starting point, says Elizabeth Boham, MD, MS, RD, medical director at the UltraWellness Center in Lenox, Mass., is keeping blood sugar steady. “When your blood sugar and insulin are balanced, you feel more calm,” she says. “You’ll also have more energy, and it’s good for your heart health.”
From there, key nutrients — including magnesium, omega-3 fatty acids, fiber, and polyphenols — can support your cardiovascular system. And because these nutrients come packaged in whole foods, getting more of them is as easy as grabbing a handful of walnuts, a colorful salad, or a cup of green tea.
Magnesium
This key mineral is involved in more than 300 biochemical reactions, including muscle contraction, nerve signaling, and blood-sugar regulation. For the heart, magnesium’s most important job may be promoting relaxation.
“Having adequate magnesium helps the muscles in the arteries relax, and that results in better blood pressure,” says Boham. “Having a healthier blood pressure is associated with less cardiovascular disease.”
This relaxation is important because stress has the opposite effect — it produces tension. When your fight-or-flight system activates, your blood vessels tighten and your heart works harder to circulate blood. Magnesium helps counteract that response by helping your body produce nitric oxide, which cues the blood vessels to open up so blood can flow more easily. (Nitric oxide is a gas that can’t be harnessed well in a supplement, so nitrate-rich foods are your best source. See “How to Boost Nitric Oxide” for more.)
Not getting enough magnesium can have serious effects on your health. Low levels are linked to high blood pressure, an irregular heartbeat, and a higher risk of heart disease and stroke. Guarneri notes that magnesium and potassium deficiencies are both connected to atrial fibrillation.
Beyond the heart, magnesium supports sleep quality and mood, which tend to suffer during stressful periods.
The richest whole-food sources of magnesium include dark leafy greens (like spinach and Swiss chard), pumpkin seeds, almonds, cashews, black beans, and avocados. Whole grains, such as oats and brown rice, contain good amounts too. Even dark chocolate (70 percent cacao or higher) provides a decent dose per ounce.
Boham recommends boosting magnesium (along with fiber, healthy fats, and protein) with a daily quarter cup of raw, unsalted nuts.
If your diet is heavy on highly processed foods, you might not be able to get enough magnesium from food alone. In addition to dietary shifts, supplementation can help. Boham recommends magnesium glycinate or magnesium L-threonate, more absorbable forms that can also support relaxation and sleep.
Magnesium-citrate supplements are another option, though they can have a mild laxative effect. Still, this may be useful if you’re dealing with sluggish digestion during the holidays, Boham says. (Learn more about the health benefits of magnesium at “Why Magnesium Is Crucial for Your Health.”)
Guarneri highly recommends testing before choosing to supplement. “Most nutrients in the body can be measured with simple blood and urine tests,” she says. “A simple rule is to use supplements to correct a deficiency, or therapeutically, such as to lower cholesterol.”
Fiber
It may not be the first nutrient you think of for heart health, but large population studies link eating more fiber to lower rates of heart disease, stroke, and cardiovascular death.
“Whole grains and fiber lower blood sugar and cholesterol,” Guarneri says. In fact, for every 7 grams of fiber you eat daily, your risk of cardiovascular disease drops by about 9 percent.
If you’d like to enjoy the occasional holiday treat while keeping your blood sugar steady, fiber is your best ally. “It slows the digestion and absorption of food and prevents spikes in insulin and blood sugar,” Boham explains.
When blood sugar spikes too often, it can lead to insulin resistance, in which cells stop responding normally to insulin. This increases cardiovascular risk.
Certain types of fiber also feed beneficial gut bacteria, which produce short-chain fatty acids. These compounds help support immune balance, reduce inflammation, and lower blood pressure, all of which lessen stress on the heart. (Learn more about the many health benefits of fiber at “Why You Need to Eat Fiber.”)
You can get more fiber from a variety of whole-food sources, including whole grains such as oats, barley, and brown rice. Legumes like black beans, lentils, and chickpeas are particularly valuable because they provide a combination of soluble and insoluble fiber along with heart-healthy plant protein. Nuts and seeds add fiber plus healthy fats and important minerals, like magnesium and potassium.
Fruits such as apples, pears, and citrus are rich in soluble fiber, which binds to bile acids in the gut and helps escort them out of the body, reducing LDL cholesterol. Vegetables like peas, Brussels sprouts, and sweet potatoes contribute insoluble fiber, which supports digestion and promotes fullness. (See “The 3 Types of Dietary Fiber You Need” to learn why fiber is essential to our health and well-being and which foods have them.
Most experts recommend aiming for a daily target of 25 to 38 grams of fiber from a mix of these sources, so head for the fruit and veggie platter at your next holiday event.
If you struggle to meet your fiber goal through food, you could consider supplements. Boham recommends organic psyllium husk, a soluble fiber that feeds beneficial gut bacteria and can help lower cholesterol and improve digestion. Start slowly and increase gradually, since adding too much too quickly can cause bloating and discomfort. (Get more fiber-friendly tips below.)
Omega-3 Fatty Acids
These essential fats, which the body can’t produce on its own, help lower inflammation. “A diet rich in omega-3 fats is linked with less cardiovascular disease,” Boham says.
So if being grilled about your relationship status at your aunt’s solstice party has you frazzled, reach for the fish platter.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found mostly in fatty fish. Studies show they help blood-vessel walls expand and contract, make arteries less stiff, and can lower blood pressure. They’re even used in prescription-strength doses to lower triglycerides, a fat in the blood that can increase heart-disease risk.
A 2018 study published in Psychoneuroendocrinology found that lower omega-3 levels were linked to higher inflammation, elevated evening cortisol, and a faster resting heart rate — all signs that the body isn’t calming down properly after experiencing tension. Getting enough omega-3s may help your body bounce back more effectively from stressful events.
Guarneri recommends eating more wild salmon, sardines, mackerel, anchovies, and herring. These fish are rich in EPA and DHA and provide protein, vitamin D, and vital minerals. Boham suggests adding sardines to a salad with walnuts for a quick, nutrient-dense meal with plenty of omega-3s, protein, and fiber all in one bowl.
If you don’t eat fish, you can get omega-3s from plant sources like walnuts, flaxseed, chia seeds, and hemp seeds. These contain alpha-linolenic acid (ALA), a form of omega-3 that the body can convert in small amounts into EPA and DHA. (Learn more about what omega-3s can do for you at “The Omega Balance.”)
Many people don’t get enough omega-3s from diet alone, according to Boham. “Fish-oil supplements are a good source of omega-3 fats that help lower inflammation,” she says. Guarneri adds that if you decide to use them to address high triglycerides, get guidance from a healthcare provider. Look for products that list EPA and DHA content on the label and choose brands tested by third-party organizations for purity.
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Polyphenols
These natural compounds are found in colorful fruits and vegetables, herbs, spices, tea, and dark chocolate. Researchers study them for their ability to reduce inflammation, improve blood-vessel function, and protect the body from the oxidative damage caused by stress.
“Polyphenols are components in foods that have many healthful benefits for us,” says Boham. “They are anti-inflammatory and have been associated with less insulin resistance.”
She points to curcumin (found in turmeric), quercetin (in onions and apples), and resveratrol (in grapes and berries) as examples. EGCG, a polyphenol in green tea, may also improve insulin sensitivity, she notes.
In blood vessels, polyphenols help increase nitric oxide — the same molecule supported by magnesium — which signals the arteries to relax and widen. This can improve blood flow and lower blood pressure. Polyphenols also neutralize unstable molecules that damage cells, reduce the oxidation of plaque-forming LDL cholesterol, and may help prevent blood clots.
In the gut, polyphenols act like prebiotics, feeding beneficial bacteria that create the same short-chain fatty acids produced by dietary fiber. Scientists are still studying the link between the gut and the heart, but research shows that a healthy balance of gut bacteria supports immune function, lowers inflammation, and may help maintain better blood pressure.
Eating a wide variety of colorful plant foods is the simplest way to get more polyphenols. Boham recommends aiming to eat every color of the rainbow every day. “Pomegranate for ellagic acid, squash for quercetin, yellow peppers for luteolin, and purple cabbage for anthocyanins,” she says. “Just to name a few.”
Guarneri adds that herbs and spices can be especially concentrated sources of polyphenols. “Saffron, turmeric, basil, and rosemary are all anti-inflammatory,” she says.
Dark berries also pack a big polyphenol punch in a small package. Organic green and black teas, organic coffee, extra-virgin olive oil, and dark chocolate (70 percent cacao or higher) are additional sources that are easy to add to your diet during the holidays — or any time of year.
Polyphenols work best when paired with the fiber, vitamins, and other phytonutrients in whole foods. Some evidence suggests that high-dose polyphenol supplements can cause more harm than good by generating oxidative stress and affecting hormone balance. If you feel you’re not getting enough polyphenols, skip the supplements and fill your plate with more colorful foods instead.
Low-Stress Holiday Eating
Beyond providing the right nutrients, good dietary habits can help keep your heart steady through a hectic season. Try some of these simple tips to stay on an even keel.
Don’t skip meals. It’s tempting to save your appetite for a holiday party, but it’s not the best choice for your health, Boham says. “When we skip meals, we get hungrier later in the day and may overeat.” Aim for regular meals to help keep blood sugar and energy stable.
Stay hydrated. Even mild dehydration can activate hormones that raise blood pressure and increase sympathetic nervous system activity, the same fight-or-flight response triggered by stress. Plus, drinking enough water can help you feel full and supports digestion, Boham explains.
Be careful with caffeine. Caffeine can raise blood pressure, especially in higher doses, and regular caffeine intake can make it harder to recover from stress. “It may seem like it’s helping you get everything done, but it can cause anxiety, keep you up at night, and result in you feeling even more tired,” Boham explains. If you’re already on edge, consider reducing your caffeine intake.
Moderate alcohol. Having more than two drinks per day increases your risk of high blood pressure. The more you drink, the higher that risk becomes, potentially damaging your heart and kidneys. At holiday gatherings, alternating alcoholic drinks with water is a simple way to slow the pace. “I add lemon or lime to my water or seltzer to make it more fun,” Boham adds.
This article originally appeared as “Eating for a Calm Heart” in the November/December 2026 issue of Experience Life.
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