How to Stay Heart Healthy in Winter

The cooler weather is almost upon us. Some people are glad that it is not so hot, but the winter brings with it its own set of precautions for your health. Keep reading to learn how to stay heart healthy in the winter months.

You would think that because you are not out in the blazing hot sun that you could rest easier with matters of the heart, but not so. In fact, the incidence of heart attacks seems to go up during the winter. Why is this?

First of all let’s look at cold weather. Just like the bears, we get slower, inside and out. The body temperature under normal conditions is a balmy 98.6 degrees. It has to work harder during the winter to maintain that core temperature.

To that end, the blood vessels constrict to preserve heat. If you are someone with a history of heart problems, constricted blood vessels is the last thing you need. Because the opening in the vessels (lumen) is smaller, it will take more force to push the blood through, leading to a rise in blood pressure.

Combine all of that with outdoor activity in the winter, and you are looking at conditions that could be ripe for a heart attack. Shoveling snow is hard strenuous work that can lead to signs of a heart attack in certain people.

So, what can you do about it?

* Eat a sensible diet – Most of us tend towards not eating well when it gets cold, but there are benefits to it. For one, a good diet can lower your blood pressure, cholesterol and weight. Combine this with exercise and your heart could be in the clear. See the extra section below for some tips on healthy winter comfort foods – you don’t have to give them up completely!

* Warm up – The body will have a harder time maintaining body temperature if you just get out of bed and throw on your coat before heading out the door. If you are going to be outside shoveling snow or playing a winter sport, spend time indoors warming up. Jog in place or jump some rope. Once you are limbered up, be sure to perform some dynamic stretching to get the body going. Them, head outdoors for play or chores.

* Dress warmly – You don’t have to be wrapped up like a mummy. Layer your clothing so you don’t feel heavy but you are well protected from the elements.

* Consult a doctor – This is true for everyone but especially if you have lived a life on the couch. Going from sedentary to fully active shoveling snow can be a deadly shock to the system. Ask if it is okay for you to do such heavy lifting.

* Take breaks – Don’t shovel snow for three hours and fall into the house panting. A regular break every thirty minutes gives the body time to rest and you time to get warm.

You might look forward to the winter months but will your heart? The tips above can help you to keep it protected when it gets cold.

Healthy Winter Comfort Foods to Stop Cravings

What is it about winter that makes us reach for the food? Well, things are slowing down and eating is one of those activities you can do without much effort. But, what are we eating? Here are some suggestions for winter comfort foods that are healthy.

Comfort food makes us feel good. We eat much like bears, as if we are trying to insulate ourselves against the cold. Unlike bears, however, we have indoor heating. So, by not moving as much and eating more we are setting ourselves up for an unhealthy result come spring.

Comfort food satisfies cravings. When we eat foods that make us feel good, it releases endorphins in the brain. We feel even better then. But, most of those foods contain a high amount of unhealthy fat and calories.

So, this winter we want to give you the satisfaction and satiety but without all the calories.

Main Meals

People love soup in the winter. For one, they are easy to make and can be frozen for a future time if you make more than you can eat right now. You can add a lot of ingredients to soup to fill you up but leave behind all the calories.

Squash soup – There are several squash varieties that are available this winter. You can create a cream soup that is less fattening by using milk instead of heavy cream. Puree your squash first after it is cooked and then add the milk.

Beef stew – Stews are broth-type soups that contain meat and veggies. Stew contains filling foods that are going to keep you from eating a lot but also provide nutrients. If you are worried about the sodium content, try a low sodium beef broth as your base. Another option is to balance the salt content with potassium. These two work together in the body to balance your electrolytes and you can balance them in your food for a healthier meal.

Use lean beef in your stew along with the standard veggies like carrots, celery and onions. Instead of potatoes you can use grains like barley to fill you up. Also, add chopped greens like kale and turnip greens to get that potassium and other nutrients. Once the soup is done you can skim off any extra fat.

Dessert

Don’t forget dessert. Chocolate has gotten a bad rap over the years. It is okay to eat chocolate as long as you eat it in moderation. Choose a darker chocolate that contains more cocoa solids, which is where the health benefit comes from.

Opt for low-fat or fat-free frozen yogurt. For a treat, top with melted dark chocolate and add a cherry, much like a sundae.

If you want something a bit more reminiscent of fall, create baked apples. Remove the core and fill with cinnamon, a bit of brown sugar and some chopped walnuts. Bake at 350 degrees until bubbly and enjoy.

What are your comfort foods? You can always add a bit more health to them this winter and still feel satisfied.

If you enjoyed this article you can find similar articles about such topics as willpower for losing weight – just click the link.

Remember that with anything even remotely related to your health you should always consult your doctor for advice before making any changes to your diet or health care regime.

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