How to Manage High Blood Pressure in Winter?
Learn how to manage high blood pressure in winter with practical tips on diet, exercise, stress control, and staying warm. Keep your heart healthy during the colder months.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 24th Jul, 2025
Winter can be a challenging time for people with high blood pressure (hypertension). The cold weather, reduced physical activity, and dietary changes can contribute to fluctuations in blood pressure levels. If you or a loved one has hypertension, it’s important to take extra precautions during the colder months to keep your blood pressure under control.
This article will guide you through simple and effective ways to manage high blood pressure in winter, ensuring you stay healthy and safe.
Why Does Blood Pressure Rise in Winter?
During winter, several factors can contribute to an increase in blood pressure:
1. Cold Weather Constricts Blood Vessels: Low temperatures cause blood vessels to narrow (vasoconstriction), which increases blood pressure.
2. Reduced Physical Activity: People tend to stay indoors and exercise less, leading to weight gain and higher blood pressure.
3. High-Sodium Comfort Foods: Winter diets often include more salty, processed, and fatty foods, which can raise blood pressure.
4. Dehydration: People drink less water in winter, which can thicken the blood and increase pressure.
5. Stress & Seasonal Blues: Shorter days and less sunlight can affect mood, leading to stress, which is a known trigger for hypertension.
Symptoms of High Blood Pressure in Winter
High blood pressure is often called the "silent killer" because it may not show obvious symptoms. However, some signs to watch for include:
- Headaches
- Dizziness
- Blurred vision
- Shortness of breath
- Chest pain
- Fatigue
If you experience any of these symptoms, check your blood pressure regularly and consult a doctor if readings are consistently high (above 140/90 mmHg).
Tips to Manage High Blood Pressure in Winter
Here are a couple tips to manage high blood pressure in winter:
1. Stay Warm
- Dress in layers to avoid sudden exposure to cold.
- Keep your home warm, especially in the mornings when blood pressure tends to spike.
- Wear gloves, socks, and a hat to prevent heat loss.
2. Monitor Your Blood Pressure Regularly
- Check your BP at home using a digital monitor.
- Keep a log and share it with your doctor if readings are frequently high.
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3. Stay Active Indoors
Exercise helps lower blood pressure. Try indoor activities like:
- Yoga
- Walking on a treadmill
- Stretching exercises
- Dancing
- Aim for at least 30 minutes of moderate activity daily.
4. Eat a Heart-Healthy Diet
- Reduce Salt Intake: Avoid processed foods, pickles, and canned soups.
- Increase Potassium-Rich Foods: Bananas, spinach, sweet potatoes, and oranges help balance sodium levels.
- Eat More Fibre: Whole grains, oats, and vegetables support heart health.
- Limit Alcohol & Caffeine: Both can raise blood pressure.
5. Stay Hydrated
- Drink warm water, herbal teas, or soups to stay hydrated without consuming excess salt.
6. Manage Stress
- Practice deep breathing, meditation, or mindfulness.
- Get enough sleep (7-8 hours per night).
- Stay socially connected to avoid winter blues.
7. Take Medications as Prescribed
- Never skip or adjust doses without consulting your doctor.
- Keep a stock of medicines in case of emergencies.
8. Avoid Sudden Exertion in Cold Weather
- Shovelling snow or intense outdoor activities can strain the heart. Take breaks and avoid overexertion.
When to See a Doctor?
If your blood pressure remains high despite lifestyle changes, or if you experience:
- Severe headaches
- Chest pain
- Difficulty breathing
- Blurred vision
Consult a doctor immediately. You can book an online consultation with a cardiologist on Apollo 24|7 for expert advice.
Conclusion
Winter can be tough on your heart, but with the right precautions, you can keep your blood pressure in check. Stay warm, eat healthy, stay active, and monitor your BP regularly. Small changes can make a big difference in maintaining your heart health during the colder months.
If you need personalised guidance, don’t hesitate to reach out to a healthcare professional. Apollo 24|7 offers easy access to doctors, home blood pressure monitoring, and expert advice—just a click away!
Consult Top Specialists
Consult Top Specialists
Dr Bhargav Vuppumalla
General Physician/ Internal Medicine Specialist
5 Years • MBBS MD GENERAL MEDICINE
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Meenakshi N
Family Physician
28 Years • MBBS DNB family medicine MPH FIMSA MNAMS
Noida
Apollo Hospitals Sector 26, Noida
Dr. Gunashree V L
General Physician/ Internal Medicine Specialist
3 Years • MBBS
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Zulkarnain
General Physician
2 Years • MBBS, PGDM, FFM
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Consult Top Specialists
Dr Bhargav Vuppumalla
General Physician/ Internal Medicine Specialist
5 Years • MBBS MD GENERAL MEDICINE
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Dr. Meenakshi N
Family Physician
28 Years • MBBS DNB family medicine MPH FIMSA MNAMS
Noida
Apollo Hospitals Sector 26, Noida
Dr. Gunashree V L
General Physician/ Internal Medicine Specialist
3 Years • MBBS
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Anand Ravi
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Zulkarnain
General Physician
2 Years • MBBS, PGDM, FFM
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
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