How to take care of your heart in winter

Published: 13 August 2025

Colder weather and an increase in winter bugs can put people with heart disease at risk of getting sick. Here are seven tips to help you take care of yourself in winter.

Winter and heart disease

Winter can be tough for people with heart disease. The cold makes our arteries tighten, decreasing blood flow and the delivery of oxygen, which means the heart needs to work harder.  

People with heart disease are more vulnerable to the winter flu, which can make symptoms worse and put them at risk of serious illness. The flu can also be a trigger for heart conditions like atrial fibrillation (AF) and angina.

Seven ways to stay heart-healthy in winter

1. Prevention is better than cure 

Winter brings us cooler weather, but it also brings flu season.  

The flu puts people with heart conditions at risk of serious illness. Even people without diagnosed heart conditions are more likely to have a heart attack after the flu. 

A flu vaccination reduces your chance of getting sick and going to hospital. 

There are also other steps you can take to avoid getting ill. 

Remember to: 

• wash your hands regularly for 20 seconds with soap and water 
• keep taking your usual medications 
• focus on eating well, being active and getting good sleep to keep your immune system strong. 

2. Keep moving 

Rain, cold and less daylight makes it hard to stick to a physical activity routine. It can be easy to find excuses not to exercise during winter. 

However, physical activity is just as important for your heart health, and mental health, in winter as it is any other time of the year. 

Here’s some ideas to help stay active in the colder months. 

• Get outside for a 10–15-minute walk if you can. Pack a raincoat or umbrella and wear a warm hat, gloves and scarf if needed. 
• Layer up with light clothes for outdoor activity that draw sweat away from the body to help keep you warm and dry. 
• If you’re staying indoors, make the most of online exercise classes or stay active by doing household jobs like vacuuming. 

3. Embrace healthy winter food

Cold weather makes us want hot and hearty meals that keep us warm. There is good reason for this. Keeping warm is one way to our immune system stays strong against illnesses. 

Hot food can also be comforting in the winter months. However, when we seek comfort through food over winter it’s important to make sure we’re still choosing heart-healthy meals. 

Using plenty of seasonal fruit and vegetables is the first step when planning your winter meals.  

It can like feel like vegetables take longer to prepare than a summer salad. However, there are lots of different winter vegetables that are easy to cook.  

Choose from dark leafy greens like kale, silverbeet and leeks, Brassicas like broccoli, Brussel sprouts, cauliflower and cabbage, and colourful root veggies like carrots, kumara, pumpkin and parsnip. 

Soups and stews are excellent winter dishes that can meet all your needs for a heart-healthy meal. Use our soup recipes to inspire you with different vegetables, legumes and pulses. 

4. Find a sleep routine 

Getting enough good quality sleep is essential for good mental and physical health. Poor sleep has been linked to the development of a range of health conditions including heart disease, high blood pressure, diabetes and stroke. 

Most adults need between seven and nine hours of sleep each night. There are many small changes you can make to create a consistent evening routine and build healthy sleep habits. See our six tips to sleep better at night. 

Sleep problems can happen after a heart attack or if you have a heart condition, as you may feel anxious or emotional at first. If you have sleep problems, find out how sleep can help your recovery and learn tips to improve your sleep. 

If your sleep problems don’t go away, talk to your doctor or nurse. 

5. Take practical steps to reduce stress 

Stress can affect us at any time of year, including winter. With the change of season and routine, many of our tried and tested stress management tools, like healthy eating and being active, are forgotten.  

New stresses can pop up across winter such as rising energy bills to heat the house, tiredness, illness or a lower mood from the darker and shorter days.  

It's always good to take some time to work out what’s causing your stress. Finding activities to help calm the mind and relax can help you with the changes you might experience in winter.  

Tips to lower stress 

6. Stay connected 

 Strong social connections can positively impact our mental, emotional and physical wellbeing. Over the winter months, it’s important to keep in contact with friends, family, neighbours and other people in your community. Find out more about the power of social connection and five easy ways to boost your social relationships. 

7. Keep warm 

This might seem like common sense, but staying warm is important both when you’re at home and out and about – particularly if you’re living with a heart condition.  

Tips to keep warm: 

• Keep your home temperature at least 18 degrees inside and seal up any draughts. 
• Keep active when you’re inside, get up every hour and keep moving. 
• Layer up! Wearing lighter clothing layers traps warm air in better than one bulky layer. 
• Use a hat, scarf and gloves to keep the heat in as well. 
• Use a hot water bottle/an electric blanket or extra blankets to keep your bed warm. 
• Check to see if you are eligible for any extra payment support for heating so you can keep your house warm in winter. 

Winter can be a tough time physically and mentally so keep an eye on your health during the winter months. Take inspiration from our tips and start or change your small daily habits to support your heart health. Remember to also look out for others. Every bit of support helps and can make the cold winter months feel a lot more comfortable.