Seven Ways to Keep Your Heart Healthy All Winter Long

It’s winter in New England. The frigid weather and lack of sunlight make it easy to cozy up on the couch, indulge in comfort foods, and let your healthy habits fall by the wayside, all of which can pose risks for your heart. The Lifespan Cardiovascular Institute recommends these easy ways to support your heart health during the winter months.

Eat Healthy

There’s some evidence that the wintertime actually sets off biological changes that make us crave high-calorie comfort foods, and the deluge of holiday treats doesn’t help matters. Proper nutrition is one of the most important elements to heart health. Keep your portion sizes reasonable and base your meals around whole grains, lean proteins, fruits, and winter veggies like cabbage, beets, carrots, and winter squash. Or consider a plant-based diet, recommended by the American Heart Association.

Drink Healthy

Watching what you eat isn’t enough. While you may be craving a bottomless mug of your favorite hot cocoa, drinks can easily add hundreds of extra calories per day. Prioritize water over sugary sodas and soft drinks.

If you consume alcohol, drink in moderation — the Centers for Disease Control (CDC) recommends one drink or less per day for women and two or less per day for men.

Get Outside

Your outdoor exercise regimen doesn’t have to end just because the temperature drops. In addition to providing much-needed vitamin D and boosting your immune system, exercising outdoors during winter can help you improve circulation and lower blood pressure.

It’s important to check the weather forecast and make sure you’re dressed in layers. If you have existing heart problems, talk with your doctor about an exercise plan that is safe for you.

Try Home Workouts

If braving the elements isn’t for you, a home gym lets you choose when and how you work out. Simple equipment like a yoga mat, resistance bands, or kettle bells can give you a variety of different workouts. The many available virtual fitness options can provide the feeling of being in a live class with an instructor.

If you don’t have any equipment, minimalism works, too — body weight exercises like planks, pushups, and squats are a great way to build muscle.

Join a Gym

If you’re looking to kick start your exercise routine, a gym can provide the equipment and knowledge you need to do it safely. Before you sign an agreement, visit a few options in your area and look into the coaching and class options that are available.

Mind Your Mental Health

We know that the brain and heart are connected, and winter comes with increased mental health difficulties for many. The CDC reports that experiencing anxiety and depression over longer periods of time can actually worsen heart attack risks like higher levels of cortisol. Regular exercise, connecting with others, and meditation have all been shown to improve mental health.

If mental health issues are interfering with your daily activities, seek the help of a professional.

Manage Your Stress

Prolonged periods of stress can have a negative effect on your heart. Take time to relax every day, whether it’s yoga, reading, or a favorite hobby. Keeping a gratitude journal may also help relieve stress. For more information, visit our website.