The Best Ways to Protect Your Heart When It’s Cold

Don’t let winter weather and habits get the best of your heart.

Feeling the chill outside? As temperatures drop, you need to do more than just bundle up to keep your hands and feet feeling toasty. You also need to take a few steps to protect your heart. That’s because your heart has to work harder when it’s cold out. This, along with other factors that may affect your heart at this time of the year, can unknowingly put your cardiovascular health at risk.

Cold air causes your blood vessels to tighten, which raises blood pressure and puts extra stress on your heart. This can be risky for anyone, but it’s especially concerning if you already have heart disease, high blood pressure or other heart-related conditions. Some winter-related activities, like shoveling snow, can also make your heart work overtime. Additionally, shorter days may lead to less physical activity, some people drink more alcohol or eat heavier foods, and added stress can all strain your heart.

The good news is that these smart habits can help keep your heart safer at this time of year:

• Bundle up before heading outdoors. Wearing warm layers, gloves, and a hat helps your body stay warm, so your heart doesn’t have to work as hard. Covering your mouth with a scarf can also warm the air before you breathe it in, which is easier on your heart and lungs.
• Take it slow with heavy outdoor chores. Cold weather paired with sudden bursts of intense activity, like shoveling snow, can raise your heart rate quickly. If you must shovel, take frequent breaks, push the snow instead of lifting it and avoid smoking or eating a big meal beforehand. If you have heart disease, talk with your doctor about the safest way to handle winter chores.
• Stay active indoors. When it’s too cold or icy outside, simple indoor activities can help keep your heart strong. Walking in place, stretching, light strength training or following an online workout can help you stay active without braving the cold.
• Manage stress. Family pressures and hectic work schedules can increase stress levels, which can raise blood pressure and trigger heart symptoms. Try calming activities like deep breathing, meditation, listening to music or calling a friend. Even a few minutes of relaxation can help.
• Watch what you eat and drink. It’s easy to reach for comfort foods or drink more alcohol when the weather is cold and dismal, but these habits can raise your blood pressure and cholesterol. Focus on heart-healthy choices like fruits, vegetables, whole grains and lean proteins. If you drink alcohol, do so in moderation.
• Keep up with medications and doctor visits. Winter illnesses, stress, or changes in routine can make it easy to forget your medications or skip appointments. Stay on track with your treatment plan so your heart stays as healthy as possible.
• Know the warning signs. Chest pain, shortness of breath, sudden fatigue, nausea or pain spreading to the arm or jaw can all signal a heart problem. Don’t ignore these signs. Seek medical care right away if something doesn’t feel right.

Taking care of your heart during the winter months doesn’t have to be complicated. Small steps go a long way in helping you stay safer and healthier now, as well as all year long.