Home Health & Fitness 5 morning habits that can keep your heart healthy snacks during winter

5 morning habits that can keep your heart healthy snacks during winter

5 morning habits that can keep your heart healthy snacks during winter


Winter’s allure is undeniable, heart healthy snacks drawing us in to savor delicious meals and curl up with a warm blanket. Given that the cold causes our movement to slow down, it makes sense that the short winter’s days feel shorter. But the wintertime blues and less exercise can be detrimental to our overall health, particularly to our cardiovascular system. There is an increase in sudden cardiac arrest cases in the winter for a number of reasons. Our hearts have to work harder in the winter to keep our bodies warm, which can be taxing. Additionally, extreme cold can trigger the sympathetic nervous system to react, leading to catecholamine secretion and narrows blood vessels. Elevated blood pressure, cholesterol, as well as heart rate can result from this. (Also read | Top 7 Strategies to Strengthen Your Heart Before Winter)

People should put their heart health first during the winter to counteract the possible negative effects of lower temperatures in the cardiovascular system. (Freepik)

People should put their heart health first during the winter to counteract the possible negative effects of lower temperatures on cardiovascular health. Observing standard medical advice is necessary to guarantee sufficient protection. People who are dehydrated due to cold weather may not realize how much water they actually need. Staying properly hydrated promotes improved blood circulation and viscosity. Select heart-healthy foods like vegetables, fruits, whole grains, as well as lean meats. To lower blood pressure and cholesterol, it’s critical to consume less sodium, trans fat, and saturated fat. Work out indoors to get over the difficulties brought on by inclement weather. In addition to helping with weight management, exercise enhances general heart health and cardiovascular fitness. Cardiovascular health benefits from getting enough sleep, which lowers stress and blood pressure, among other things. According to Dr. Krishan Yadav, the Senior Consultant  A cardiologist, Yatharth The specialty Hospital, Noida, India Extension, “establishing a regular sleep schedule helps to improve heart health.

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In winter, there are some morning habits you should keep in mind to keep any trouble from finding its way into your heart.

Morning habits for a healthier heart in winter time are shared by Dr. Mukesh Goel, the Senior Consultant in Cardiovascular as well as Cardiopulmonary Surgical Sciences, the town of Indra Apollo Hospital, New Delhi.

Five morning routines that improve heart health

1. Stay hydrated :

One might mistakenly assume that our need for water diminishes in the winter compared to the summer. However, ensuring adequate hydration remains vital for a healthy heart regardless of the season. Kickstart your day by drinking water. Upon awakening from a replenishing night’s rest, the body is often dehydrated. Consuming a glass of water as the initial morning ritual enhances blood circulation, boosts metabolism, and promotes optimal heart function.

2. Include warm-up exercises :

Even though the cold might convince you to stay inside, exercise is still vital, particularly for your heart. A morning workout does not need to be complicated; a few warm-up exercises could be enough. Stretching and light aerobic exercise raise your heart rate, enhance circulation, and make sure that your circulatory system is prepared for the day. In the winter, when the body may take a while to reach its ideal operating temperature, this is especially crucial.

3. Choose a heart-healthy breakfast :

The most significant meal of the entire day is breakfast, which offers you the chance to provide your body in heart-friendly nutrients in the winter. Select a well-balanced breakfast consisting of whole grains, fruits, and omega-3 fatty acid-rich foods. Imagine oats garnished with fruits as well as a dash of chia or flax seeds. These ingredients support heart health in general and lower cholesterol levels in addition to giving you energy.

The director and head of cardiology as well as electrophysiology that Fortis Hospital in Shalimar Bagh, Dr. Nityanand Tripathi, suggests an additional morning lifestyle modification that can improve heart health.

4. Consumption of vitamin D :

Because there is less sunlight exposure in the winter, vitamin D deficiencies is a concern. Vitamin D levels can be raised by spending some time outside in the morning, particularly in the bright sunlight of the day. Furthermore, since vitamin D supplements are crucial for preserving heart health and lowering the likelihood of heart disease, thinking about taking them is a good idea. and veins.

5. Management of psychological strain :

And lastly, stress reduction is critical. Excessive stress and the winter blues can have a negative impact on the heart. Including mindfulness exercises in your morning routine, such as prayer and prolonged breathing, can lower stress, lower inflammation, as well as raise blood pressure.