Best Ways to Take Care of Your Heart Health in Winters

SAAOL Heart Center / TNN / Updated: Dec 21, 2023

heart health in winter

As winter arrives, it brings with it the temptation to remain indoors, buried in layers of clothing, indulging in comfort foods and abandoning our regular exercise routines. However, maintaining heart health during this cold season is crucial, and adopting a few simple strategies can make a significant difference. As per Dr. Bimal, here are seven effective ways to keep your heart healthy throughout the winter months.

1. Increase Intake of Nutrient-Rich Foods

The winter season often triggers biological changes that makes us crave heavy caloric comfort foods. Despite these inclinations, prioritizing proper nutrition is of utmost importance for heart health. Opt for whole grains, lean proteins, and an array of winter vegetables like cabbage, beets, carrots, and squash. Choose a plant-based diet, as recommended by healthcare professionals, to enhance cardiovascular well-being

2. Hydration Matters

Between sipping on chai and coffee, it's crucial to pay attention to what you drink. High-calorie drinks accompanied with snacks can easily sneak into our daily routine. Drink more water and less sugary drinks, and if you consume alcohol, try to practice moderation – one drink per day for women and two for men.

3. Enjoy the Winter Outdoors

Don't let the dropping temperatures stop you from outdoor activities. Engaging in winter exercise not only provides essential vitamin D but also contributes to improved circulation and lower blood pressure. But remember to cover well, dress in layers, check the weather forecast, and consult with your doctor to develop a safe exercise plan, especially if you are a heart patient.

4. Bring the Gym Home

For those who absolutely do not like the chilly weather, doing indoor exercises and making a home gym is a convenient solution. Equip yourself with basics like a yoga mat, resistance bands, or kettlebells for diverse workout options. Explore SAAOL channel for yoga to replicate the feel of live sessions. Alternatively, bodyweight exercises such as planks, pushups, and squats offer a minimalist yet effective approach to muscle building.

7. Prioritize Mental Health

Recognizing the close connection between the brain and heart, it's essential to address mental health during winter. Research from the CDC shows the impact of prolonged anxiety and depression on heart health. Combat the winter blues through regular exercise, socializing, practicing mindfulness. Stress, if left unchecked, can exert a detrimental influence on the heart. Dedicate time each day to relaxation, whether through yoga, reading, or pursuing a favorite hobby. Consider keeping a gratitude journal to alleviate stress and foster a positive mindset.


As winter blankets India, safeguarding our heart health is just as important as indulging in your favorite comfort foods. Nourishing our bodies with nutrient-rich foods, staying hydrated, and embracing outdoor and indoor exercise are foundational steps. As we navigate the winter months, let's embrace these practices to ensure not only a warm and cozy season but also a heart-healthy one. With these considerations, we can face the winters with a resilient heart, ready to embrace the seasons ahead.

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