In winter, we need to pay special attention to the health of our heart. While colds, flu and respiratory illnesses are common during the colder months, winter can be tough on heart patients as well. The drop in temperature often means that our heart has to work twice as hard to maintain the blood supply and keep the body warm. This can cause the blood vessels to constrict, affecting the flow of oxygen and nutrients to the heart. Cholesterol and blood pressure levels also increase as people move less and eat more with the onset of winters. Increase in BP and bad (low-density lipoprotein or LDL) cholesterol directly affects the health of our heart. Dr. Priyanka Rohatgi, Chief Nutritionist, Apollo Hospitals, lists some easy ways to take care of heart health in winters.
How to maintain heart health in winter
Dr Priyanka Rohatgi mentions these tips to follow:
1) Limiting unhealthy fats
Limiting your intake of trans and saturated fats will help you reduce your risk of coronary heart disease and lower your blood cholesterol. When plaque builds up in the arteries — known as atherosclerosis — due to high blood cholesterol, the risk of heart attack and stroke increases. When choosing meat, go for lean meat – which has less than 10% fat. Reduce the use of butter and margarine. Use low-fat milk for churning curd and say no to fried foods like puris, paranthas, pakodas, kachoris and snacks.
2) Reduce salt intake
Excessive use or over-consumption of salt is directly linked to high blood pressure, which is a risk factor for heart disease. Limiting salt is an important component of a diet that promotes heart health. Limit the use of salt, be it in cooking or directly in salads, raitas and fruits. Use salt-free seasonings, herbs, and spices instead of table salt.
3) Eat more fruits and vegetables
Fruits and vegetables are excellent providers of vitamins and minerals. High in dietary fiber and low in calories, they are great for heart health. Fruits and vegetables contain compounds that may reduce the risk of developing heart disease. By increasing your intake of fruits and vegetables, you may be able to reduce your intake of high-protein meats, fried foods and unhealthy snacks. Foods like broccoli and cauliflower are great – they are both rich in vitamin C, which has been linked to increased immune function and thus are considered the best foods for a healthy heart in winter.
4) Avoid packaged food
It’s an oft-repeated advice, and rightly so. Make sure to keep invisible salt intake to a minimum as well, and to do so, reduce if not completely eliminate packaged food. Focus on keeping warm and staying hydrated by drinking warm fresh fluids.
5) Stay active, sleep and say no to tobacco
It’s important to stay active and keep exercising, even when it’s cold. If the weather outside is not favourable, do some indoor workouts. Take 7-8 hours of sleep and stay away from nicotine, tobacco and excess alcohol.