Cold temperatures can sharply increase the risk of heart attack and stroke—experts warn extra caution in exercise, diet, medication, and indoor heating.

As winter sets in, the number of heart attacks and strokes tends to rise significantly. To help minimize such risks, senior cardiologist Dr. Om Murti Anil has shared practical guidance for staying heart-healthy during cold months. From adjusting exercise routines to eating wisely, taking medications regularly, and using heaters safely, he highlights four crucial habits everyone should follow.

Winter puts additional strain on the cardiovascular system, making the heart more vulnerable to stress and sudden pressure changes. Dr. Anil emphasizes that simple precautions can prevent major medical emergencies during cold weather.

1. Exercise: “Slow Pace, Longer Duration”
One of the biggest mistakes people make in winter is avoiding exercise, which can cause spikes in blood pressure and blood sugar.

• Dr. Anil advises continuing morning walks but at a slower pace with extended duration.
• “If you walked 4 km in 40 minutes during summer, take 50 minutes to cover the same distance in winter,” he explains.
• Warm up indoors, drink adequate water, and avoid walking outside in extremely cold or polluted conditions.
• He also warns against walking outside immediately after dinner in cold weather.

2. Diet: Fruits, Greens, and Warming Spices
Though digestion becomes stronger in winter, overeating—especially at feasts—can be harmful.

• Limit red meat, fatty foods, and excessive salt.
• Citrus fruits like orange, guava, and amla strengthen immunity.
• Ginger, garlic, pepper, and cinnamon help keep the body warm and support circulation.
• He strongly warns against consuming alcohol or cigarettes as a “warming excuse.”

3. Medication: Never Adjust on Your Own
Patients with chronic conditions, especially heart disease and high blood pressure, must not reduce or stop medications without medical consultation.

• Blood thinners (like Aspirin/Clopidogrel) and BP medicines should be taken regularly.
• Since blood pressure naturally rises in winter, regular monitoring is essential.

4. Heater Safety: Warm but Ventilated
Incorrect heater use is a hidden winter hazard that can cause suffocation due to lack of oxygen or carbon monoxide buildup.

• Never use heaters or coal burners in a tightly closed room.
• “Warm the room before sleeping, but switch the heater off or ensure ventilation,” he says.
• Sitting too long near a fire may cause blood vessels to constrict, leading to dizziness when standing suddenly.

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