High Blood Pressure in Winter: Why Cold Weather Raises Risks — and How to Protect Your Heart

Whether you love summer or winter more, you have to admit: it’s starting to get cooler outside. As we move into these winter months, it’s a good time to consider something you probably don’t think about much: how cold weather can affect your heart, especially if you’re already battling high blood pressure (hypertension).

Pamela Phillips, Ph.D., FNP-C, and our team at Phillips Family Medical want you to be safe and informed this winter. Here’s what you need to know about why cold weather raises risks for high blood pressure and how you can protect your heart.

How cold weather affects your heart

Colder temperatures bring about changes in your body that tend to elevate your blood pressure. The cold causes your blood vessels to narrow (this is called vasoconstriction) so your body can conserve heat and keep more blood around your core.

But, there’s an unintended consequence: the narrower diameter requires increased force for your blood to flow, which raises your blood pressure.

Cold air can also trigger your sympathetic nervous system, causing the fight-or-flight response, which in turn raises your blood pressure and heart rate. 

In addition, extreme cold can make your blood thicken and become more likely to clot, both of which increase your risk of heart attack or stroke.

How to protect yourself

All this means that if you’re already managing high blood pressure, it’s even more important to be mindful of your condition in the wintertime. Here are a few practical tips to protect yourself.

Monitor carefully

Check your blood pressure regularly at home, and record the readings. If you notice the numbers creeping higher, talk to your provider. Keep taking your blood pressure medication every day as well.

Stay warm

When you go outside, make sure you’re dressed for the cold temperatures. Wear layers and a winter coat. Keeping your body warmer protects your blood vessels from constricting as much.

Watch your diet

All the ways that diet affects your blood pressure are even more important now. The meals that are often so comforting in cold weather — with heavy food and high salt — can raise your blood pressure even more, so eat healthy, focusing on vegetables, fruits, whole grains, and low-fat proteins.

Keep moving

Stay active, even in the cold temperatures. Layer up to walk outside, or find a gym that lets you exercise indoors. Keeping your body moving every day helps with circulation and lowering your blood pressure.

Stay hydrated

The cold, dry air of winter can lead to dehydration, which can thicken your blood and raise your blood pressure. Drink 4-6 cups of water a day to keep your body hydrated. 

If you’re already dealing with high blood pressure and would like more guidance, our team at Phillips Family Medical is here to help. To schedule an appointment, call our DeSoto, Texas, office at 972-861-1151 or use our online scheduler to book your own time.