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Winter requires special attention to heart health, but with proactive measures and expert guidance, you can minimize the risks and enjoy the season.
A healthy heart rate is usually between 60 and 100 beats per minute. If your heart beats steadily and without irregularities, it is a sign of good health. (News18 Hindi)
Winter brings a different set of challenges to heart health, and cold weather poses risks for those who have pre-existing conditions or a higher susceptibility to cardiovascular problems. Experts Dr Joy Saibal Shome, Consultant Interventional Cardiologist, and Dr Anjan Siotia, Director of Cardiology at BM Birla Heart Hospital, share valuable insights on how to protect your heart during the colder months.
The effects of cold on heart health
Dr. Joy Saibal Shome emphasizes that colder temperatures cause blood vessels to constrict, which increases the workload of the heart. “Winter poses unique challenges for heart health, as colder temperatures cause blood vessels to constrict and increase the workload of the heart. To keep your heart healthy during winters, it is essential to take a proactive approach,” he says.
To combat this, Dr. Shome advises dressing warmly to avoid sudden exposure to cold, which can raise blood pressure and strain the cardiovascular system. It also highlights the importance of maintaining a balanced diet rich in seasonal vegetables, whole grains, and heart-healthy fats, while limiting processed, high-fat comfort foods.
The impact of winter on cholesterol levels
Dr. Anjan Siotia notes that cold weather can significantly affect cholesterol levels, often increasing low-density lipoprotein (LDL) or “bad cholesterol.” “This is mainly because the body's metabolism slows down in winter and blood vessels constrict, reducing blood circulation. and makes it harder for the body to process cholesterol effectively,” explains Dr. Siotia. Winter dietary habits, such as eating high-fat comfort foods and engaging in less physical activity, further exacerbate the problem.
To effectively control cholesterol levels, Dr. Siotia suggests a diet rich in seasonal vegetables, whole grains, lean proteins, and healthy fats like nuts and seeds. It is essential to avoid trans fats, refined sugars and fried foods. Regular exercise, even simple indoor exercises like yoga or light aerobics, can also help maintain healthy cholesterol levels. Staying hydrated and monitoring your lipid profile during winter is crucial, especially for people with pre-existing conditions.
Best practices for winter heart care
Dr. Shome recommends incorporating regular physical activity into daily routines to improve blood circulation and reduce stress. Indoor exercises such as yoga, stretching, resistance training, or light aerobics are great options to stay active and avoid extreme cold. Proper warm-up and cool-down routines are essential to prevent stress on the heart and cardiovascular system.
Dr. Siotia also stresses the importance of dietary habits, suggesting the inclusion of seasonal superfoods such as leafy greens, root vegetables, citrus fruits, and omega-3-rich foods such as walnuts, flax seeds, and fatty fish to combat inflammation. and maintain optimal cholesterol. levels. It is equally important to avoid fried snacks, sugary drinks and excessive alcohol consumption.
Winter-related heart risks
Research indicates a significant increase in cases of heart disease during winter. “Studies report a 53% increase in heart attack risk during winter compared to other seasons,” says Dr. Siotia. The physiological stress the body endures to maintain heat, along with constriction of blood vessels and increased blood pressure, contributes to these risks. Oxygen supply to the heart and lifestyle changes, such as reducing physical activity and eating high-calorie foods, increase the danger.
Preventive measures for high risk groups
Both Dr. Shome and Dr. Siotia emphasize the importance of regular medical checkups, adherence to prescribed medications, and blood pressure control for people in high-risk groups, including those with diabetes, hypertension, or a history of heart diseases. Vaccines such as flu and pneumococcus can also prevent winter-related infections that indirectly strain the heart.
Recognize warning signs and take action
Cold weather can trigger serious complications such as angina or heart attacks. Dr. Siotia explains: “Exposure to cold causes blood vessels to constrict, which increases blood pressure and reduces oxygen delivery to the heart muscles. To compensate, the heart works harder, increasing the risk of cardiovascular events such as heart attacks.”
Recognizing early warning signs, such as chest pain, shortness of breath, excessive sweating, and fatigue, is essential for timely medical intervention. Dr. Shome adds that simple habits, such as dressing warm, avoiding sudden changes in temperature, and engaging in light indoor exercise, can significantly reduce the risk of winter-related heart complications.
Winter requires special attention to heart health, but with proactive measures and expert guidance, you can minimize the risks and enjoy the season. By adopting heart-healthy habits, such as regular exercise, a balanced diet, staying hydrated, and getting regular medical checkups, you can keep your cardiovascular system functioning optimally. Listen to expert advice and prioritize your heart health to make the most of the winter months.
