Heart disease kills one in four people globally, with over 80 percent of these deaths occurring from heart attacks and strokes. In Pakistan and India, heart disease stands as a leading cause of death. While most people believe keeping cholesterol levels normal protects their heart, medical experts warn that several other critical factors demand attention, especially during winter months when heart attack risk increases significantly.
Why Do Heart Attacks Increase in Winter?
Winter brings hidden threats to heart health that many people overlook. A 2024 study published in JACC, the flagship journal of the American College of Cardiology, revealed that severe cold weather and sudden cold waves substantially increase heart attack risk.
The timing of this risk surprises many. The danger doesn’t strike immediately when cold weather arrives. Instead, the highest risk occurs two to six days after the temperature drops.
Data from the American Heart Association shows a striking pattern. Every year, the highest number of heart attacks and heart-related deaths cluster around Christmas and New Year’s. This isn’t coincidence. The combination of cold temperatures, lifestyle changes during holidays, and physical reactions to weather creates extra strain on hearts.
Winter Heart Attack Prevention Tips
Dr. Sameer Gupta told BBC that winter brings specific lifestyle changes that harm heart health. People exercise less during cold months. They eat more fried foods. Stress levels often rise during the holiday season.
“Keep your weight under control, as excess weight puts pressure on the heart. To reduce stress, do yoga, meditate daily, and get seven to eight hours of sleep,” Gupta states.
He recommends eating fried foods like pakoras and samosas in limited quantities. Instead, people should choose fruits, vegetables and pulses. Excess salt and sugar should be avoided.
Data from the American Heart Association shows a striking pattern. Every year, the highest number of heart attacks and heart-related deaths cluster around Christmas and New Year’s. This isn’t coincidence. The combination of cold temperatures, lifestyle changes during holidays, and physical reactions to weather creates extra strain on hearts.
Winter Heart Attack Prevention Tips
Dr. Sameer Gupta explains that winter brings specific lifestyle changes that harm heart health. People exercise less during cold months. They eat more fried foods. Stress levels often rise during the holiday season.
“Keep your weight under control, as excess weight puts pressure on the heart. To reduce stress, do yoga, meditate daily, and get seven to eight hours of sleep,” Gupta states.
He recommends eating fried foods like pakoras and samosas in limited quantities. Instead, people should choose fruits, vegetables and pulses. Excess salt and sugar should be avoided.
Best Foods for Heart Health in Winter
Focus on heart-healthy foods during cold months. Fresh fruits provide essential vitamins. Vegetables offer fiber and nutrients. Pulses deliver protein without excess fat. Limit fried snacks that strain your cardiovascular system.
Exercise Tips for Cold Weather
Don’t let winter weather stop your fitness routine. Indoor exercises work just as well. Yoga strengthens your body while reducing stress. Walking indoors or at malls keeps you active. Even 30 minutes daily makes a difference.
Heart Attack Risk in Young Adults
Heart disease doesn’t only threaten older adults anymore. A 2025 study by ICMR and AIIMS identified heart disease as the leading cause of sudden death in young people. Fatty deposits in arteries cause heart attacks that account for up to 85 percent of these deaths.
Dr. Tarun Kumar describes an alarming trend. “Heart attack cases are increasing rapidly even among young people in India. Heart attacks have become common among people under the age of 50. Out of the total heart attack cases, 25 to 30 percent of the cases were found in young people under the age of 40.”
Why Are Young People Getting Heart Attacks?
Several factors contribute to rising heart disease among youth. Smoking and alcohol consumption damage heart health. Sedentary lifestyles reduce cardiovascular fitness. Poor diet choices increase cholesterol and blood pressure. Stress from work and personal life strains the heart. Lack of regular health checkups means problems go undetected.
Heart Attack Symptoms You Should Never Ignore
Knowing heart attack symptoms saves lives. Quick medical attention makes the difference between survival and death.
Common Heart Attack Warning Signs
The most common symptom involves pain, heaviness, pressure or burning sensation in the left side or center of the chest. This pain may spread from the upper abdomen to the lower abdomen. It can also radiate to the upper left arm.
Additional symptoms include nervousness, sweating, dizziness and shortness of breath.
“If you experience any such symptoms, don’t delay and seek medical help immediately,” says Dr. Tarun Kumar.
Silent Heart Attack Symptoms
He warns that not everyone experiences obvious chest pain. “Many people may only experience mild difficulty breathing,” Kumar explains.
Some people feel extreme fatigue without explanation. Others experience nausea or indigestion. Jaw pain or neck discomfort can signal heart problems. Women especially may have unusual symptoms like back pain or flu-like feelings.
People shouldn’t limit their activities on their own when symptoms appear. Instead, they must consult a doctor immediately. Ignoring these symptoms can prove fatal.
Blood Tests That Predict Heart Disease
Several factors besides cholesterol predict heart disease risk. Medical experts call these “silent factors” because they often go unnoticed.
APOB Level Test
Dr. Sameer Gupta highlights APOB levels as crucial. This test accurately identifies abnormal substances in blood and provides better solutions to prevent heart disease than standard cholesterol tests alone.
APOB measures all the particles that carry bad cholesterol. Standard cholesterol tests might miss problems that APOB catches. Ask your doctor about adding this test to your regular checkups.
Lipoprotein A Test
Lipoprotein A represents a genetic factor determined at birth. It cannot be significantly changed through lifestyle modifications. Its levels run higher in South Asians, which increases their risk of heart disease and heart attack.
If you have family history of heart disease, get this test done. High Lipoprotein A requires closer monitoring and possibly preventive medication.
Hemoglobin A1c Test
Hemoglobin A1c is a blood test showing average blood sugar levels over two to three months. High levels increase heart disease risk substantially.
This test helps detect diabetes and prediabetes. Both conditions significantly raise heart attack risk. Regular testing every three to six months helps track your progress.
Ideal Heart Health Numbers
Dr. Tarun Kumar emphasizes controlling certain health markers to prevent heart disease. Weight management tops the list. Body mass index should stay between 18.5 and 24.9.
Cholesterol Levels to Maintain
For cholesterol levels, LDL or bad cholesterol should remain below 100 milligrams per deciliter. HDL or good cholesterol should reach 50 milligrams per deciliter.
Total cholesterol should stay under 200 milligrams per deciliter. Triglycerides need to remain below 150 milligrams per deciliter.
Blood Pressure Target Range
Normal blood pressure reads below 120/80 mm Hg. Elevated blood pressure ranges from 120-129 systolic with diastolic below 80. High blood pressure stage 1 measures 130-139 systolic or 80-89 diastolic.
Blood Sugar Goals
Fasting blood sugar should stay below 100 milligrams per deciliter. Random blood sugar readings should remain under 140 milligrams per deciliter. Hemoglobin A1c should measure below 5.7 percent for non-diabetics.
Heart Attack Risk Assessment Tools
Two key tools help doctors assess heart attack risk before it strikes.
Framingham Risk Calculator
The Framingham Risk Calculator estimates the probability of having a heart attack within 10 years. It examines age, sex, cholesterol and blood pressure. When risk exceeds five percent, doctors may prescribe preventive medication.
This calculator is available online. You can check your risk at home. Share results with your doctor for proper interpretation and action plan.
Coronary Artery Calcium Score
The coronary artery calcium score uses CT scan technology. Any score above zero indicates elevated heart attack risk. Higher scores signal greater danger.
A score of zero means very low risk. Scores from 1-10 show minimal plaque. Scores of 11-100 indicate mild disease. Scores of 101-400 suggest moderate disease. Scores above 400 mean severe disease requiring immediate attention.
Additional Heart Tests Recommended
Kumar recommends additional tests when diabetes or other diseases are suspected. Echo checks heart structure and function. ECG records electrical activity. TMT treadmill test reveals problems during physical stress.
The TMT involves taking an ECG while walking on a treadmill. This reveals issues that might not appear during rest. It’s one of the most effective screening tools for heart disease.
Daily Habits to Prevent Heart Attacks
Heart disease prevention requires consistent effort throughout the year, with extra vigilance during winter. Regular health checkups, maintaining healthy weight, managing stress, eating nutritious foods and staying physically active all contribute to a healthier heart.
Morning Routine for Heart Health
Start your day with warm water. Do light stretching or yoga for 10 minutes. Eat a nutritious breakfast with fruits and whole grains. Take prescribed medications on time. Avoid rushing and stressing in the morning.
Evening Heart Care Practices
Wind down with relaxation techniques. Practice deep breathing for five minutes. Avoid heavy meals before bedtime. Limit screen time one hour before sleep. Get seven to eight hours of quality sleep.
Weekly Heart Health Checklist
Check your weight twice weekly. Monitor blood pressure at home if advised. Track your physical activity minutes. Plan healthy meals for the week. Schedule time for stress relief activities.
When to See a Cardiologist
Don’t wait for symptoms to worsen. See a heart specialist if you have family history of heart disease. Get checked if you’re over 40 with risk factors like diabetes, high blood pressure or high cholesterol.
Consult immediately if you experience chest discomfort, unusual fatigue, shortness of breath, irregular heartbeat, or swelling in legs and feet.
Emergency Response to Heart Attack
If someone shows heart attack symptoms, call emergency services immediately. Have them sit down and rest. Loosen tight clothing. Give aspirin if they’re not allergic. Stay calm and reassure them.
Don’t drive yourself to hospital during a heart attack. Ambulances have life-saving equipment and trained staff. Every minute counts during a heart attack.
Taking Control of Your Heart Health
Medical experts agree that small daily changes produce significant long-term benefits. The key lies in taking action before symptoms appear rather than waiting until a crisis strikes.
Start today by scheduling a complete heart health checkup. Know your numbers for cholesterol, blood pressure and blood sugar. Make one healthy change this week. Add another next week. Build momentum gradually.
Winter demands extra care for your heart. Stay warm, stay active, eat right, manage stress, and stay connected with your healthcare provider. Your heart deserves this attention every single day.
Support us to keep independent environmental journalism alive in India.
Keep Reading
Small Wild Cats in Big Trouble: India’s First National Report Released
After Tragedy, Families Face Delays in Tiger Attack Compensation
Stay connected with Ground Report for underreported environmental stories.
