India, Dec. 7 -- People with high blood pressure need to be extra careful in winter, as cold weather can make blood pressure rise and increase heart risks. Here are some proven, expert-backed tips to help those with hypertension keep their heart healthy during the colder months. Wintry weather constricts blood vessels, a phenomenon known as vasoconstriction, directly resulting in elevated blood pressure and an increased workload for the heart. For hypertensive patients, this seasonal response can increase the likelihood of dangerous spikes and elevate the risk of cardiovascular events. Wear warm, breathable layers like cotton or wool, and protect your hands, feet, and head with gloves, socks, and a hat. Avoid abrupt temperature exposures, such as stepping outdoors immediately after waking or showering with excessively hot water. Where feasible, keep living areas comfortably heated and use blankets or hot water bottles at night to maintain a steady, warm core temperature. Being inactive in winter can raise risks for people with high blood pressure. Regular movement helps keep it steady. Schedule walks or outdoor activities after sunrise, when ambient temperatures are milder. Consider enjoyable indoor options, such as yoga, pilates, or light aerobics, all of which bolster circulation and are less hazardous during extreme cold. Dress appropriately, warm up before commencing exercise, and listen to your body's cues, promptly halting activity if symptoms such as chest discomfort arise. Nutritional discretion is indispensable for controlling hypertension, particularly during winter and festivities, when heavier, saltier meals may tempt. Emphasise fresh produce such as leafy greens, citrus fruits and unsalted nuts. These are rich in antioxidants and fibre, which support vascular health. Keep salt intake to a minimum and decline second helpings of rich, greasy foods that are often served at seasonal gatherings. Favour homemade soups and stews, which hydrate while delivering nutrition and warmth in each serving. Even though you sweat less in cold weather, dehydration is still a risk. It can make your blood thicker and put extra strain on your heart. Commit to drinking sufficient water throughout the day, even in the absence of thirst. Herbal teas and warm, clear broths are excellent alternatives, both hydrating and comforting. Avoid excessive caffeine and alcohol, which may inadvertently promote dehydration and exacerbate hypertension. Cold seasons can bring not just physiological but also emotional challenges, compounding the pressure for those with hypertension. Routinely monitor blood pressure at home to detect unusual trends early. Reliable digital sphygmomanometers are widely available and offer peace of mind between clinical reviews. Prioritise mental well-being with practical stress-reduction techniques, mindfulness, deep breathing or cherished hobbies such as reading and gardening. Recognise promptly when symptoms may demand urgent attention. If you experience chest pain, severe shortness of breath, dizziness or flu-like symptoms, contact your healthcare provider at once, as hypertensive individuals face a higher risk of complications during winter. Structure your cold-weather routine around warmth, healthy movement, wise nutrition, hydration and self-care, and you can confidently safeguard your heart throughout the chilly season....