Winter comes and the struggle becomes real. Not just to keep yourself warm but also to make sure that your blood pressure levels are regulated. According to experts, blood pressure generally is on the higher side in the winter and lower in the summer because low temperatures cause blood vessels to temporarily narrow.

Doctors say blood pressure levels also get affected by a sudden change in weather patterns, like a storm. Your body, including the blood vessels, may react to sudden changes in humidity, atmospheric pressure, cloud cover, or wind in much the same way it reacts to cold.

And so, there are a few easy tips you can follow to maintain your blood pressure levels and have a warm and safe winter.

Eating too much salt, especially in cold weather, can be a big contributor to hypertension, s it is important to limit sodium. Doctors say salt worsens the effects of vasoconstriction caused by cold weather. To manage this:

Use fresh ingredients to cook to avoid hidden sodium in processed foods

Always opt for seasoning alternatives: fresh herbs, garlic, black pepper, or lemon juice.

It is important to exercise regularly and more so during the winter, when you may feel lazy and sedentary. Workouts are the most effective ways to prevent the adverse effects of high blood pressure. Regular exercise keeps your blood vessels flexible and improves overall blood circulation.

If you cannot go out, opt for indoor alternatives like walking on a treadmill, yoga, or following workout videos at home.

Smoking causes your blood vessels to constrict, which raises your blood pressure levels. Also, drinking alcohol, especially in cold weather, causes temporary spikes in blood pressure. Both of these habits also increase the risk of heart-related issues, including heart attacks and strokes.

Doctors recommend quitting smoking for the sake of your heart health.

Freezing temperatures are a significant trigger for high blood pressure. And so, if you are wondering why hypertension happens more in winter, vasoconstriction due to cold is the primary cause. Make sure to keep yourself warm at all times by:

• Wearing scarves when outdoors
• Keeping your indoor spaces at a comfortable temperature
• Using blankets or hot water bottles to stay cozy at night

By staying warm, you can reduce the strain on your cardiovascular system and lower your risk of complications.

Even though you may not feel thirsty in winter, it is important to stay hydrated, which is crucial for blood circulation. Dehydration leads to blood thickening, which in turn increases resistance in the blood vessels.

Drink warm beverages like herbal teas to encourage hydration while staying cozy. Do not consume excessive caffeine—tea or coffee—as they have a diuretic effect and worsen dehydration.

Even though there are many high-calorie tasty treats that you may be tempted to eat, it is important to maintain a heart-healthy diet, especially if you are prone to hypertension. Eat more fruits, vegetables, whole grains, and lean proteins, along with fresh produce like spinach, carrots, and oranges—all of which are packed with nutrients like potassium and magnesium—best for your cardiovascular health.

Also, reduce your intake of processed and packaged foods, as these are often high in preservatives and sodium.

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