Why Blood Pressure Goes Up in the Winter & 7 Tips to Manage It

An analysis of the electronic health records of over 60,000 adults in the U.S. found that their blood pressure readings increased on average by about 1.7 mm Hg in the winter compared to the summer. That might not sound like much, but for someone whose blood pressure is already elevated, say at 129/79, that small winter bump could be enough to tip the balance and put them into the stage 1 hypertension category. Nearly half of adults in the U.S. have high blood pressure, and other research shows that rates of high blood pressure can more than double during the winter months. 

As the colder months settle in, it’s worth understanding how winter can affect your blood pressure and what you can do to help you stay heart-healthy through the season.

So, How Does Winter Affect Your Blood Pressure?

Your blood pressure might increase in the winter due to a combination of factors. Some are triggered by the cold itself, others by changes in your routine and environment. Here’s a closer look at these factors:

Your Blood Vessels Tighten Up

One of the body’s first responses when you’re exposed to cold is to preserve heat. To do that, your body releases hormones like norepinephrine that cause blood vessels to tighten, a process called vasoconstriction. This tightening makes it harder for blood to move through your arteries. As a result, your heart has to work harder and beat faster to pump blood, raising your blood pressure in the process. Even if you’re generally healthy, your blood pressure may go up a bit during the winter months. For older adults or those already managing high blood pressure, that extra strain can be more noticeable and sometimes riskier.

Less Sunlight and Lower Vitamin D

Sunlight is your body’s main source of vitamin D, and there’s simply less of it to go around in the winter. Shorter days and more time spent indoors can cause vitamin D levels to decrease. Research has linked low vitamin D levels with elevated blood pressure, possibly because it makes it harder for the body to regulate blood flow effectively, though study results are mixed.

Less Physical Activity

When the weather turns cold, it’s tempting to stay bundled up indoors. But that often means taking fewer steps, skipped workouts, and less physical activity overall. Over time, that reduced activity can lead to weight gain, and both inactivity and extra pounds can increase the risk of high blood pressure and heart disease.

Seasonal Stress

According to the American Psychological Association, 41% of Americans say their stress increases during the holiday season compared to other times of year, and nearly 9 in 10 report that holiday-related concerns cause them stress. When you’re stressed, your body releases hormones like cortisol and adrenaline that can temporarily spike your blood pressure. 

Changes in Diet and Alcohol Use

Winter is comfort food season. Hearty meals, salty snacks, and holiday treats all tend to make more frequent appearances on the table. Salt (sodium) can cause your body to retain water, which increases the volume of your blood, puts more pressure on your blood vessels, and can raise blood pressure. And while alcohol may feel relaxing in the moment, drinking too much over the holidays  can cause lasting increases in your blood pressure. 

Keep That Winter Blood Pressure Steady: 7 Tips 

Winter’s effects on blood pressure aren’t inevitable. A few adjustments can help you keep your numbers steady through the colder months:

1. Stay Warm

Dress in layers when heading outside, wear hats and gloves, and keep your home at a comfortable temperature. Limit your time outdoors when temperatures drop significantly. Pay special attention to your extremities. Keeping your hands, feet, and head covered can help your body maintain its core temperature.

2. Get Your Vitamin D

If you can safely get some midday sunlight, take advantage of it. Your body produces vitamin D naturally when exposed to sunlight. You can also get vitamin D from foods like fatty fish, egg yolks, and fortified milk or plant-based alternatives. If you’re considering a supplement, talk to your healthcare provider first. 

3. Keep Moving Indoors

Cold weather shouldn’t be an excuse to stop moving. Try walking in place indoors, using resistance bands, or following online workout videos to keep your circulation going and help manage your weight. The goal is to avoid becoming completely sedentary during the darker months.

4. Don’t Overexert Yourself on Heavy Winter Tasks

While it’s important to stay physically active during the winter, it is also necessary to be mindful of not overexerting yourself on arduous winter tasks such as shoveling snow. Snow removal is hard physical work, and doing it in cold air with already tightened blood vessels can make it even tougher on your body. For people with heart disease or high blood pressure, that mix can be risky. Warm up before heading outside, pace yourself, and take breaks often. 

5. Manage Stress

In addition to helping you feel better emotionally, stress management is good for your blood pressure and your heart. Deep breathing practices, journaling, quiet reflection, and a few minutes of intentional calm during a hectic day can help your body stay balanced and resilient, especially when the season starts to feel chaotic. 

6. Pay Attention to What You Eat and Drink

Choose heart-healthy options like vegetable-based soups, whole grains, and lean proteins. Cook at home when you can, limit packaged and processed foods, which are often high in salt, and aim for less than 2,300 mg of sodium per day (about one teaspoon). If you drink alcohol, stick to no more than two drinks a day for men and one for women. 

7. Monitor Your Blood Pressure Regularly

Monitoring your blood pressure can help you see how winter might be affecting your numbers, especially if you have high blood pressure or take medications. Use a home blood pressure monitor and check at the same time each day for consistency. For most adults, a healthy reading is between 90/60 and under 120/80, though your healthcare provider may set a different goal. 

Tracking your heart rate by checking your pulse with your fingers at your wrist or using a pulse oximeter, which measures both heart rate and blood oxygen levels, can also be helpful. A resting pulse between 60 and 100 beats per minute is typical. 

Contact your healthcare provider if you notice persistent elevated readings or sudden spikes in either measurement. 

The Bottom Line

Your blood pressure tends to rise in the winter due to a number of factors.  A few adjustments can help keep it at steady levels. Regularly checking your blood pressure at home can also help you stay ahead of any changes. You can’t control the weather, but you can control how you care for your heart this winter.   

Additional References

• American Heart Association - Understanding Blood Pressure Readings

• American Heart Association - What Cold Weather Does To The Body And How To Protect Yourself This Winter 

• Harvard Health - Cold-Weather Cautions

• Mayo Clinic - Vitamin D deficiency: Can It Cause High Blood Pressure?

• Hypertension - Sitting Less and Moving More

• American Heart Association - Getting Active to Control High Blood Pressure

• Cleveland Clinic - How Stress Is Linked to High Blood Pressure

• American Heart Association - Managing Stress to Control High Blood Pressure

• American Heart Association - Snow Shoveling, Cold Temperatures Combine For Perfect Storm Of Heart Health Hazards

• Harvard Health - Seasonal changes and blood pressure

• American Medical Association - What Doctors Wish Patients Knew About Sodium Consumption

• American Heart Association - Shaking the Salt Habit to Lower High Blood Pressure

Maggie Aime, MSN, RN

Featured in AARP, GoodRx Health, Fortune, Health, Insider, Everyday Health

Maggie Aime, MSN, RN is a registered nurse and writer with over 25 years of healthcare experience. Drawing from her clinical background and expertise as a certified professional coder, she founded The Write RN, LLC, where she specializes in health and medical personal finance writing.

Maggie Aime, MSN, RN is a registered nurse and writer with over 25 years of healthcare experience. Drawing from her clinical background and expertise as a certified professional coder, she founded The Write RN, LLC, where she specializes in health and medical personal finance writing.