When the temperature drops, the lifestyle and living habits of many people change significantly. Exercise levels often decrease, while the need to eat greasy, salty or sweet foods increases. In cold weather conditions, the heart has to work harder to maintain body temperature, thereby increasing the risk of high blood pressure and dyslipidemia.
According to Dr. Deebanshu Gupta - an interventional cardiologist at Sarvodaya Hospital (Jalandhar, India), cold weather does not directly harm the heart, but changes in eating habits and winter activities are the factors that increase cardiovascular risk. Therefore, choosing food suitable for the cold season plays a key role in protecting the heart.
Experts recommend prioritizing food groups that are beneficial for the heart. First of all, fatty fish such as salmon and mackerel are rich in omega-3 fatty acids, which help reduce inflammation and improve blood vessel health. In addition, nuts such as almonds and walnuts provide healthy fats, while whole grains such as oats help control cholesterol effectively.
Vegetables rich in antioxidants should also appear regularly in winter meals. Green leafy vegetables, carrots and amaranth not only provide vitamins and minerals but also support reducing oxidative stress, factors related to cardiovascular disease.
Garlic and ginger are familiar spices that improve blood circulation, support circulation and help keep the body warm.
Fruits of the citrus family such as oranges and grapefruits are also encouraged thanks to their ability to enhance blood vessel health. When preparing dishes, olive oil should be prioritized instead of butter or animal fat to limit bad fats.
Conversely, Dr. Gupta warns, it is necessary to limit salty snacks, sugary foods and processed dishes. These foods can increase blood pressure, cholesterol and blood sugar - the leading risk factors of cardiovascular disease, especially in cold weather.
Keeping warm does not mean eating unhealthily. Warm dishes such as vegetable soup and herbal tea both help the body feel comfortable and provide antioxidants and essential nutrients for the heart. Many studies also show that cholesterol often increases in winter due to dietary changes and reduced exercise.
Protecting cardiovascular health in cold weather requires balance in eating. Prioritizing nutritious foods and limiting foods high in salt, sugar and bad fats will help the heart function stably and sustainably even when the temperature drops.
