Look after your heart at Christmas

Published: 1 December 2025

The festive season is an exciting time of seeing friends and family, socialising and celebration. However, it can also be stressful, and healthy habits can go out the window. We've put together our top tips to keep you healthy during the festive season.

Colourful fresh fruit Christmas tree made from strawberries, grapes, blueberries and cherries on a plate, healthy festive dessert idea outdoors

1. Portion size

Christmas and social events often mean we eat more than normal. Try balancing out your food intake with some light options at other meals and opt for nutrient rich snacks.

Some light meal options are:

a mixed salad with grilled chicken or tuna
an egg on toast with spinach and avocado
oats, fruit and natural yoghurt
fruit salad with nuts and natural yoghurt.

Healthy snack options include items like:

fresh fruit
chopped vegetables with hummus
a handful of nuts and seeds
natural yoghurt
whole grain bread with tomato.

2. Fill up on seasonal fruits and vegetables

Smiling family in modern kitchen preparing a healthy snack, young girl feeding her dad apple slices while mum watches, fresh fruit on bench including apples and bananas.

Take advantage of the abundance of seasonal fruit and veg on offer at this time of year. Include plenty of nutrient-dense, high-fibre veggies in your meals and snacks. Fill half your plate with affordable, seasonal vegetables like:

leafy greens
courgettes
green beans
tomatoes
capsicum.

Check out these delicious recipes, where vegetables are the stars of the show.

BBQ courgettes with mint yoghurt

Plum, tomato and blue cheese salad

Seasonal fresh fruit or stewed fruit can make a great lighter dessert option and can be served with options like custard or Greek yoghurt.

The recipes below are great options.

Fresh berries with Greek yoghurt and nuts

Stewed fruit custard and crumble parfait

Individual dessert glasses filled with layered rhubarb, creamy custard and crunchy granola topping, healthy fruit crumble parfait on wooden board

3. Set yourself up for success by preparing food in advance

Meal prep containers filled with healthy ingredients including hummus, broccoli, chickpeas, tomato salsa, cucumber sticks, green beans, sugar snap peas and cooked rice, plant-based lunch ideas.

Making healthy food choices can be harder when you're busy. Often what we eat, and the time and thought that goes into preparation, are the first things we push to the side when we’re time poor.

Preparing food in advance means you don't have to make those difficult decisions about what to eat during busy days. Taking one to two hours each week to do some meal prep is an excellent place to start.

4. Enjoy social occasions, but be drink aware

Four glass jugs of colourful fruit infused water with lemon, berries, herbs and citrus slices on white background, healthy low sugar summer drinks

It's great to enjoy the increase in social events over the Christmas season. The Heart Foundation’s advice on alcohol is that there is no safe level of consumption. If you don’t currently drink any alcohol, then don’t start. If you do drink alcohol, it’s better to drink less. 

For many New Zealanders who choose to drink, a significant step is to be more mindful about the amount you drink each week and the frequency you drink. Any steps taken to reduce the amount you drink over time will have benefits for heart health.

Some tips for reducing your alcohol consumption:

Have alcohol-free weeks and weekends wherever you can.  
Drink slowly. 
For every drink of alcohol, have a drink of water or soda water. 
Try having ‘low’ or ‘zero’ alcohol products in place of full-strength drinks. 
Have tasty and interesting non-alcoholic drinks available, for example those made with refreshing herbs, sparking water, and fruit teas.

Try our recipes for infused water or iced tea to stay refreshed and heart-healthy during the festive period.

5. Christmas can be stressful so staying active is important

Three generations family walking outdoors on a park path, grandmother and mum beside young girl riding a scooter with helmet, active healthy lifestyle.

Keeping active all year round is vital for a healthy heart – even more so at Christmas.

Christmas can also be very stressful for many people. Making time to be active and reduce our sitting time is a proven way to help reduce stress and improve wellbeing.

Plan to get outside every day. You could go to the beach or park to throw a ball around. Take a walk or a run around the block. If the weather is good, try a dip in the ocean or dust off the bikes for a ride.

Activity supports both your physical and mental health. Even walking with a friend or on your own with music or a podcast will help keep you balanced during this busy time.

6. Prioritise your sleep

Couple peacefully sleeping in bed, young woman and man resting on white pillows, good quality sleep for health and wellbeing

This can be a busy period with celebrations, kids finishing school, work winding up for the year and the whānau coming together. Sleep can be one thing we skimp on to fit more into the day.

Sleep helps the body rest, restore and recover. Poor sleep is linked to an increased risk of heart disease, which is reason enough to aim for 7-8 hours of sleep a night.

Eating well, doing daily physical activity, moderating alcohol intake and switching off from screens/devices at least an hour before sleeping can help you get good quality sleep.

7. Enjoy the social time

Multi-generation family relaxing outdoors around a table, chatting and sharing food and drinks in a sunny backyard garden setting

Social connection is important for our heart health. Socially well-connected people are happier and healthier according to research.

Give yourself time to switch off from the news, social media or extra content online to be present with those around you. Allow yourself to enjoy social time with your friends and whānau.

Most importantly, remember to find the balance that works for you when managing your time over Christmas and enjoy being with loved ones at mealtimes and in social situations.

If you find this time of year difficult and need support, talk to your GP or a counsellor. They can help you navigate any changes to your stress levels or mood that you experience.