How to Manage High Blood Pressure During Winter?

Winter often worsens the symptoms of many health problems. Low immunity, joint pain, colds, flu, and asthma are common in the winter season. High blood pressure is another health issue that bothers many people in the winter. When the temperature starts falling outdoors, the blood pressure level of those already dealing with hypertension spikes. The problem is more common in the elderly. It further increases the risk of heart attack and heart problems.

Studies show that up to 20% of people experience higher blood pressure during the winter. Cold temperatures cause blood vessels to constrict, increasing strain on the heart and raising blood pressure.

So, if you are looking for effective tips to manage blood pressure in winter, this blog is for you. This post will share foods that naturally help control high blood pressure. But first, let's take a quick look at what hypertension means. Please note that this blog is intended for informational purposes only. For professional medical advice, consult the Best Cardiologist at CK Birla Hospital, Jaipur.

What is high blood pressure?

High blood pressure, or hypertension, affects the arteries. If you have hypertension, the force of the blood pushing against the artery walls is consistently too high. This forces your heart to work harder to pump blood.

Here is a simple overview of blood pressure ranges:

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• Normal: less than 120/80 mmHg.
• Elevated: 120–129 systolic and less than 80 diastolic.
• High (stage 1): 130–139 systolic or 80–89 diastolic.
• High (stage 2): 140 or higher systolic or 90 or higher diastolic.
• Hypertensive crisis: greater than 180 systolic and/or greater than 120 diastolic (seek medical help immediately).

Keep track of your readings and consult a doctor if they are consistently high.

Why Does Blood Pressure Rise in Cold Weather?

Blood pressure rises in cold weather due to several physiological and lifestyle factors.

Here's Why Blood Pressure Rises in Winter

• Narrowed blood vessels: Winter causes blood vessels to tighten, making it harder for blood to flow properly. This increases blood pressure.
• Body's stress response: The cold weather triggers stress hormones like adrenaline, further constricting blood vessels and leading to high blood pressure.
• Low vitamin D: Less sunlight lowers vitamin D levels in your body, which can disrupt blood pressure regulation.
• Lifestyle changes: Winter often means less exercise and eating heavy foods, which can contribute to higher blood pressure.

Here are simple yet effective tips to control high blood pressure in winter

• Check regularly: Monitor your blood pressure regularly to catch changes early.
• Stay active: Engage in indoor physical activities, like yoga or walking, to keep your blood vessels healthy.
• Eat smart: Follow a balanced diet with low salt and plenty of fruits, vegetables, and whole grains.
• Stay warm: Dress in layers and keep your home comfortable.
• Get enough vitamin D: Include vitamin D-rich foods or supplements.
• Limit alcohol and caffeine: Both can affect blood flow and body temperature.
• Stay hydrated: Drinking water supports healthy blood circulation.

These simple habits can help stabilise your blood pressure and protect your health during the winter.

7 winter foods to lower blood pressure

Here are the best foods to help you maintain your blood pressure.

Carrots

Carrots are packed with potassium, which relaxes blood vessels and counteracts sodium's effects. This helps reduce blood pressure and supports heart health.

Methi (Fenugreek)

Methi is rich in soluble fibre, which helps lower cholesterol levels. It contains minimal sodium, making it an excellent choice for controlling blood pressure. Ensure it's washed and cooked properly before consumption.

Spinach

Spinach provides potassium, magnesium, and lutein, nutrients that prevent artery wall thickening and lower the risk of heart disease.

Radish (Mooli)

Radish is high in potassium, which helps regulate blood flow and stabilise blood pressure levels. 

Adding it to salads is a simple way to reap its benefits.

Beetroot

Beets are rich in B vitamins and antioxidants, which improve nerve function and maintain blood pressure. The nitric oxide in beets relaxes and widens blood vessels, promoting healthy circulation.

Citrus fruits

Citrus fruits like oranges, lemons, and grapefruit contain flavonoids, antioxidants that help lower blood pressure. Studies suggest drinking two glasses of orange juice daily can reduce hypertension.

Nuts and legumes

Nuts and legumes, like almonds, lentils, and chickpeas, are rich in healthy fats, amino acids, and nutrients that help lower blood pressure and support heart health. A daily serving can also reduce the risk of heart disease.

Including these vegetables in your meals can support a heart-healthy diet and help manage blood pressure effectively.

CTA

If you're experiencing high blood pressure, take action now! Monitor your levels regularly, adopt a healthy lifestyle, and seek medical advice to manage it effectively. Your heart health matters—book an appointment today.

Conclusion

Managing high blood pressure during winter requires extra attention due to colder temperatures, which can cause blood vessels to constrict, increasing strain on the heart. To stay healthy, it's essential to bundle up when heading outside, stay active, and maintain a healthy diet rich in fruits, vegetables, and whole grains.

FAQ

 

What to do when blood pressure is high?

What types of physical activities are safe for hypertensive patients during the winter?

Can vitamin D deficiency during the winter worsen blood pressure levels?

Yes, vitamin D deficiency can contribute to higher blood pressure. Low sunlight in winter reduces Vitamin D, which helps regulate blood pressure. Include vitamin D-rich foods or supplements to manage levels.