5 tips to stay heart healthy in winter

Cold winds, icy sidewalks, short days. Long Canadian winters can put extra strain on your heart. To help you stay well this winter, Dr. Mali Worme, a cardiologist at UHN’s Peter Munk Cardiac Centre, shares five simple ways to care for your heart.

When it’s dark and cold outside, workouts can be the first thing to go, but staying active is one of the best gifts you can give your heart. Even short bursts of movement add up: ten minutes of stretching between meetings, a brisk hallway walk, or an online fitness video. Physical activity helps keep blood pressure, cholesterol, and mood in check, especially during long winter days.

Try this: Aim for at least 150 minutes of moderate intensity exercise a week.

Winter’s hearty meals are delicious, but they often come with extra salt, sugar, or saturated fat, which are key drivers of high blood pressure and cholesterol. You don’t have to eradicate your favourites, but try to make heart-healthy choices. Load up on vegetables, choose whole grains, watch your portions, and use herbs and spices to minimize the need for as much salt.

Try this: Add one colourful vegetable to every meal. It’s an easy way to boost fibre and lower sodium without sacrificing comfort.

Cold weather can make us hibernate, but too much isolation can affect both emotional and heart health. Stress and loneliness are linked to higher blood pressure and heart disease. Stay connected by scheduling regular calls, joining an online class, or meeting a friend for coffee or a short walk.

Try this: Plan at least one social activity each week; something that makes you smile and keeps you engaged.

Between holiday stress and changing routines, it’s easy to let medical checkups or blood pressure checks slide. If you live with a heart condition or risk factors, small changes in medication, diet, or activity can have bigger effects in the winter.

Try this: Check your blood pressure regularly and keep follow-up appointments, even if you feel well. Staying informed helps you and your care team act early if something changes.

Shorter days and longer nights can throw off sleep patterns and energy levels. Poor sleep affects how your body manages blood pressure, sugar, and stress hormones; all of which play into heart health.

Try this: Aim for 8 hours per night, limit screens before bed, and get sunlight exposure during the day to support natural sleep rhythms.

These small steps can go a long way in protecting your heart during the winter months. Dr. Worme encourages anyone with questions or concerns about their heart health to connect with their care team and stay proactive throughout the winter season.