How to Boost Your Heart Health This Winter

During winter, it can seem like the natural world is asleep, but the human world is in full swing. In fact, holidays, end-of-year work deadlines, and family gatherings can make winter a busy and stressful time.

Taking some extra time to manage your heart health during the winter months is vital, and in this post, the team at Advanced Medical Care tells you how.

Stay active — despite the cold

When temperatures drop, it’s tempting to curl up on the couch with a good book or a favorite TV show and just let the hours pass. However, being sedentary definitely isn’t good for heart health, and that means you need to take extra care to ensure you stay active despite the chill in the air. 

Exercise helps strengthen your heart muscle, manage blood pressure, and improve cholesterol levels — all essential for maintaining a healthy heart. If it’s too cold to go outside, look for indoor activities to keep you moving. You can find plenty of videos online, and many activities don’t require special equipment beyond a good pair of shoes and maybe some hand weights or resistance bands. 

Keep comfort foods healthy

Comfort foods are part of what makes winter cozy, but sadly, many choices can also be heavy in saturated fat, salt, and sugar. Over time, foods that make you feel warm and cozy can put stress on your heart.

Fortunately, eating healthy during the winter doesn’t mean giving up the foods you love. Healthy “swaps” can make all the difference between an unhealthy food and one that’s tasty without negatively affecting your health.

Soups and stews made with seasonal vegetables, beans, and lean proteins can be satisfying and heart-friendly. Add in some whole grains, such as barley or bulgur, for an extra boost of heart-healthy fiber. Instead of using heavy cream or whole milk for your macaroni and cheese or mashed potatoes, consider fat-free dairy, plant milk, or even vegetable broth — you won’t know the difference.

Manage stress during the holiday season

Winter is a time for holiday celebrations, traveling to exotic (and warm) locales, and visiting friends and family — but while those activities might sound like fun, they can usher in a lot of stress, too. Unfortunately, even stress can increase your blood pressure and trigger inflammatory responses, both of which can be bad for your heart health. 

That’s why it’s so critical to make stress management part of your routine. Yoga, deep breathing exercises, and gentle stretching throughout the day can work wonders for your stress levels. However, even taking a little time out of your schedule to read, listen to music, go for a brief walk, or start a relaxing hobby can also help. 

Tip: Know when to say “no” with holiday plans and commitments. It’s perfectly fine — and good for your heart — to schedule ample downtime and focus on what really matters most to you.

Watch for warning signs in colder weather

Colder temperatures can cause your blood vessels to constrict, which means your heart needs to work harder to pump blood throughout your body. If you have an existing heart condition or risk factors for cardiovascular disease, be aware of signs and symptoms that indicate a developing problem, such as shortness of breath, dizziness, unusual feelings of fatigue, or chest pain.

Avoid really strenuous activities during cold weather, such as shoveling snow, and take care when you’re working out outdoors in cold air. Wear layers and always warm up gradually before outdoor activities. 

Winter air tends to be very dry, so be sure to stay hydrated to improve circulation. Finally, get your flu shot — reducing the risk of respiratory ailments protects your heart health.

Prioritize heart health all year round

Winter is also an ideal time for a cardiovascular evaluation to start the New Year with better health and greater peace of mind. To schedule your checkup or to learn how we can help you manage your cardiovascular health, request an appointment online or over the phone with the Advanced Medical Care team in Forest Hills, Queens, and Brighton Beach, Brooklyn, New York.