Staying Warm, Staying Safe:
How Cold Weather Affects Your Heart
February is American Heart ❤️ Month, a time dedicated to raising awareness about heart disease—the leading cause of death in the United States.
While many people think of heart health in terms of diet and exercise, cold weather can also pose serious risks to cardiovascular health—especially for individuals with high blood pressure, heart disease, or other pre-existing conditions.
At South Tabor Family Physicians, we are committed to helping our community stay healthy, active, and heart-conscious throughout the winter months. Whether you’re managing heart disease or simply looking to protect yourself from seasonal health risks, understanding how cold temperatures affect your heart is key to staying warm and staying safe this winter.
How Cold Weather Affects Your Heart
When temperatures drop, your body works harder to maintain warmth. While this process is natural, it puts extra strain on your heart, leading to increased risks for heart attacks, high blood pressure spikes, and circulation problems.
Here’s what happens to your cardiovascular system in cold weather:
- Blood Vessels Constrict
Cold temperatures cause vasoconstriction, meaning your blood vessels narrow to preserve heat. This can:
- Increase blood pressure (a major risk factor for stroke and heart attacks)
- Make circulation less efficient, increasing the workload on your heart
- Lead to chest pain (angina) for those with heart disease
- Increased Heart Rate & Blood Pressure
Since your heart has to pump harder to circulate blood through narrowed vessels, it leads to:
- Higher blood pressure, which can trigger heart complications
- Increased oxygen demand, which can strain the heart
- Greater risk of blood clots, which can block arteries and lead to strokes or heart attacks
- Cold Air Can Trigger Chest Pain
For individuals with existing heart conditions, breathing in cold air can trigger angina, a type of chest pain that occurs when the heart muscle doesn’t get enough oxygen. Even brief exposure to freezing temperatures can cause tightness, discomfort, or shortness of breath.
- Risk of Hypothermia & Overexertion
Cold weather can increase the risk of hypothermia, a dangerous condition where the body loses heat faster than it can generate it. This is especially dangerous for people with poor circulation or heart disease, as the body may not respond quickly enough to warm up.
Additionally, shoveling snow or engaging in winter activities can cause a sudden spike in heart rate, leading to a higher risk of heart attacks in cold weather.
Who is Most at Risk?
While everyone should be cautious about heart health in cold weather, some individuals are at higher risk, including:
- ❤️ Adults over 60 (risk of heart disease increases with age)
- ❤️ People with high blood pressure, high cholesterol, or diabetes
- ❤️ Individuals with a history of heart disease or previous heart attacks
- ❤️ Smokers (smoking reduces circulation and increases clot risk)
- ❤️ Those who are not physically active (sudden exertion can be dangerous)
If you fall into any of these categories, it’s especially important to take precautions this winter and schedule a heart health check-up at South Tabor Family Physicians.
How to Protect Your Heart in Cold Weather
While winter poses challenges for heart health, there are simple, effective ways to stay warm and safe while protecting your cardiovascular system.
- Dress in Layers & Cover Extremities
Keeping your body warm reduces strain on the heart. Make sure to:
- Wear warm, layered clothing (moisture-wicking base layers, insulating mid-layers, and waterproof outerwear)
- Cover extremities—wear gloves, thick socks, and a hat to prevent heat loss
- Wrap a scarf over your mouth and nose to warm the air you breathe
- Avoid Sudden, Intense Physical Activity
Cold weather increases the strain on your heart, so be cautious with winter tasks.
- Take breaks when shoveling snow or doing outdoor work
- Warm up indoors before heading outside
- Ask for help if you have a history of heart problems
- Monitor Your Blood Pressure & Heart Rate
- Check your blood pressure regularly—cold weather can cause spikes
- Know the warning signs of heart trouble (chest pain, dizziness, or shortness of breath)
- Schedule a heart health check-up at South Tabor Family Physicians
- Stay Active, But Safely
Exercise is crucial for heart health, but winter requires a safer approach:
- Indoor workouts (yoga, stretching, stationary cycling)
- Walking in heated indoor spaces (like malls or gyms)
- Avoid outdoor workouts in extreme cold
- Eat Heart-Healthy Foods
- Increase fiber & healthy fats: Nuts, seeds, fish, and olive oil
- Reduce salt intake: Salt contributes to high blood pressure
- Stay hydrated: Dehydration can thicken blood and increase clot risk
- Limit Alcohol & Smoking
- Alcohol can lower body temperature—avoid excessive drinking in cold weather
- Smoking restricts circulation—quitting lowers heart disease risk year-round
Recognizing the Signs of a Heart Attack in Cold Weather
Cold weather can increase heart attack risk, so it’s essential to know the warning signs:
🚨 Common Symptoms of a Heart Attack:
🚨 Chest pain or discomfort
🚨 Shortness of breath
🚨 Pain in the arms, back, neck, or jaw
🚨 Lightheadedness or dizziness
🚨 Cold sweats or nausea
If you or someone near you experiences these symptoms, call 911 immediately.
Your Heart Health Matters – South Tabor Family Physicians is Here for You
American Heart Month is the perfect time to prioritize your heart health and take proactive steps to protect yourself. Whether you’re managing an existing heart condition or simply want to stay ahead of potential risks, regular check-ups with your family physician are essential.
At South Tabor Family Physicians, we offer:
❤️ Comprehensive heart health screenings
❤️ Blood pressure and cholesterol monitoring
❤️ Personalized wellness plans
❤️ Guidance on heart-healthy lifestyle changes
Take Action: Schedule Your Heart Health Check-Up Today!
Don’t wait until symptoms appear—prevention is key! Visit American Heart Association to learn more.
Stay warm, stay safe, and protect your heart this winter. Select here to visit our provider page.
📞 Call 503-261-7200 to schedule an appointment today!
