Winter is known for chilly temperatures, shorter days, and the hustle and bustle of holiday schedules. But winter also poses many unique challenges for your heart health and your cardiovascular system as a whole.

Even without snow or below-freezing temperatures, cold weather can cause your blood vessels to constrict, raising your blood pressure and making your heart work harder. Add in seasonal factors like increased stress, dietary changes, and reduced physical activity – plus the higher risk of respiratory illnesses like the flu – and it’s easy to see why the link between winter and heart health is so strong.

With its network of trusted cardiologists and primary care providers, the TopLine MD Alliance is committed to providing you with comprehensive, year-round heart health support, including strategies that can help you stay well and protect your heart as temperatures drop. Learn how seasonal changes affect your cardiovascular system and why monitoring your heart health is so important during the winter months.

Let’s begin with heart health basics

Heart disease is the leading cause of death for both men and women. According to the Centers for Disease Control and Prevention (CDC), one person dies every 34 seconds from the disease.

Fortunately, there’s a lot you can do to improve your heart health. Heart-healthy living involves understanding your heart disease risk, making healthy lifestyle choices, and taking steps to reduce your chances of developing heart disease.

Heart disease (also known as cardiovascular disease) describes a range of conditions that can disrupt the normal function of your heart, including:

  • Coronary artery disease – Narrowing of the arteries that supply blood to your heart, often due to the buildup of plaque (atherosclerosis)
  • Arrhythmias – Irregular or abnormal heart rhythms
  • Heart valve disease – Damage or dysfunction of one or more heart valves, the flap-like structures that control the flow of blood through your heart
  • Heart failure – Inability of your heart to pump blood effectively

Left untreated, heart disease can lead to life-threatening complications or even death. There are many techniques that your TopLine MD Alliance Network provider can use to protect your heart health, including:

  • Routinely checking your blood pressure, cholesterol, and blood sugar levels
  • Inquiring about heart disease symptoms such as chest pain, shortness of breath, dizziness, fainting, and fatigue
  • Discussing healthy lifestyle habits, including diet and exercise
  • Asking about your family’s heart health history
  • Using electrocardiogram (EKG) testing to record your heart’s electrical activity and detect any abnormalities
  • Using echocardiogram (ECG) testing to create images of your heart and evaluate the size and function of your chambers and valves
  • Performing a stress test to measure how your heart responds to an increased workload

By monitoring your heart health regularly, your TopLine MD Alliance Network provider can detect and begin treating conditions like high blood pressure and irregular heart rhythms earlier, helping to prevent severe complications like heart attacks, strokes, and more.

How does cold weather put an extra strain on your heart?

Bundle up! Cold weather can be dangerous for your heart.

The cold air you breathe during the winter causes the blood vessels in your heart to constrict, which in turn raises your blood pressure. Your heart also has to pump harder and expend more energy to maintain your body temperature in cold weather, especially if you’re not dressed warmly enough. If your extremities – such as your hands or feet are exposed to the cold, the sudden temperature changes can make your arteries spasm.

Even in milder climates, brisk winter winds can steal away your body heat. Wind is especially dangerous because it removes the protective layer of heated air from around your body. Dampness also causes your body to lose heat faster than it would at the same temperature in drier conditions.

Cold weather affects both men and women equally, but if you have a pre-existing heart condition, you may be at greater risk for cold-related heart issues. For instance, if your arteries are already narrow due to coronary artery disease or atherosclerosis, cold temperatures can reduce blood flow to your heart and increase your risk of a heart attack, especially during physical exertion outdoors.

How can you protect your blood pressure and circulation in cold weather?

While there’s nothing you can do to change the temperature outside, there are many ways to lessen blood vessel constriction and protect your blood pressure and circulation this winter:

  • Dress appropriately – Wear layers, hats, gloves, and warm socks to maintain your body heat in the cold.
  • Cover your extremities – Cover your hands, feet, and head to prevent blood vessels in these vulnerable areas from constricting.
  • Stay dry – You lose body heat even faster if you get wet, so opt for weatherproof gear.
  • Drink plenty of water – People tend to drink less when they are cold, yet proper hydration is essential to cardiovascular health.
  • Keep moving – Regular physical activity improves your circulation, especially in cold weather.
  • Limit your exposure – Limit the amount of time you spend outdoors during the winter, and stay indoors during extreme cold.

How do winter illnesses like the flu and respiratory infections affect your heart?

Beyond cold temperatures, the seasonal illnesses associated with winter – everything from the common cold to severe respiratory infections like pneumonia – can worsen your heart health.

Flu season typically starts in the fall and lasts through winter into the early spring. The CDC confirms that people with heart disease are at a higher risk of developing serious flu complications. Winter flu also significantly increases your risk of heart attacks and strokes, especially for people with existing heart conditions.

The flu and other viral respiratory infections can trigger a widespread inflammatory response in your body, increasing the workload on your heart. Winter illnesses can also harm your heart by weakening arterial plaque and creating blood clots that block your arteries, making prompt treatment crucial.

Be sure to ask your TopLine MD Alliance Network provider about an annual flu shot, which is proven to lower your risk for both serious flu complications and cardiovascular issues.

What lifestyle changes can you make in winter to impact your heart health?

Cold weather, lack of sunlight, and holiday obligations may tempt you to cozy up on the couch, indulge in comfort foods, and let your healthy lifestyle habits fall by the wayside during the winter – all of which can be damaging to your heart. Your TopLine MD Alliance Network provider is here to support you during this hectic time of year and provide practical strategies to help keep your heart health in check.

Eat healthy

There is evidence that winter weather sets off biological changes within us that make us crave high-calorie comfort foods, and the deluge of holiday feasts certainly doesn’t help matters. However, proper nutrition is one of the most important elements of your heart health.

Focus on whole grains, lean proteins, fruits, and vegetables, and try to keep your portion sizes reasonable. Consider bringing your own dish to holiday events to guarantee that at least one heart-healthy option is available. And if you do indulge, select a few treats that you truly love and enjoy them in smaller portions.

Drink healthy, too

Sugar-filled beverages like soda, juice, and hot cocoa can easily add hundreds of calories per day to your diet. Always prioritize water instead, and if you consume alcohol, drink in moderation. Heavy alcohol consumption can damage your heart and significantly increase your risk of heart disease. The CDC recommends one drink or less per day for women and two drinks or less per day for men.

Work out indoors

Protect your blood vessels and heart from cold weather and still get the benefits of regular physical activity by working out indoors, no gym membership required. There are many virtual fitness options available online, or you can use simple equipment like a yoga mat or resistance bands for a variety of workouts. Equipment-free exercises like planks, push-ups, sit-ups, and squats can also help you build muscle and strengthen your heart.

Manage stress

Your brain and heart are closely connected. Frequent bouts of anxiety and depression – and increased levels of cortisol, the “stress” hormone, can worsen your heart disease risk. Make time for self-care every day, especially during the busy holiday season. Deep breathing, yoga, and meditation are excellent ways to relax your body and improve your mental health. Even taking a few minutes to rest, read a book, or call a friend can make a difference.

Monitor your blood pressure

High blood pressure often has no symptoms, so consider monitoring it on your own between visits with your TopLine MD Alliance Network provider, especially when cold weather puts your heart at additional risk. The American Heart Association recommends using an automatic, upper-arm cuff-style monitor. Be sure to follow the enclosed instructions so your readings are accurate, and keep a written record of your results.

When should you seek medical care for winter-related heart symptoms?

Call 911 or head to your nearest emergency room if you experience new or worsening symptoms such as:

  • Chest pain, discomfort, pressure, or tightness
  • Pain or discomfort that spreads to one or both arms or your neck, jaw, back, or stomach
  • Shortness of breath while at rest or during light activity
  • Sudden cold sweat, dizziness, or feeling like you might faint
  • Severe or persistent fatigue without an obvious cause

Otherwise, we recommend visiting your TopLine MD Alliance Network provider for preventive heart check-ups to maintain strong heart health all winter long.

Find a TopLine MD Alliance Network provider today

The TopLine MD Alliance was created by physicians who came together to make healthcare experiences better for patients and simplify the complex healthcare system. We help patients navigate this system every day, connecting them with top-of-the-line healthcare providers, practices, diagnostic centers, and imaging centers we trust.

The TopLine MD Alliance brings together high-quality care and exceptional service while ensuring that you are always satisfied with your choice of medical providers. In addition to cardiology and primary care, our specialties include family medicine, internal medicine, pediatrics, women’s health, and many more.

To get started, find a provider near you today.

The TopLine MD Alliance is an association of independent physicians and medical practice groups who are committed to providing a higher standard of healthcare services. The members of the TopLine MD Alliance have no legal or financial relationship with one another. The TopLine MD Alliance brand has no formal corporate, financial or legal ties to any of the physicians or practice groups in the network.