Winter 2026
Febuary 24, 2026

Table of contents

February is Heart Health Month in Canada, a national campaign led by the Heart and Stroke Foundation to raise awareness about cardiovascular disease, which remains one of the leading causes of death nationwide. In Canada, it affects millions of individuals and families each year, with an estimated 2.4 million Canadian adults living with diagnosed heart disease and many more at risk due to factors such as high blood pressure, high cholesterol, diabetes, smoking, physical inactivity, and poor nutrition. While the heart works continuously to supply oxygen and nutrients throughout the body, many heart-related conditions can be prevented or managed through healthy lifestyle choices. This section focuses on the role of nutrition in supporting heart health, with special attention to women’s heart health, hypertension, and seasonal risks such as the strain of snow shoveling can place on the heart.

Diet plays a powerful role in heart health. Eating patterns high in sodium, saturated fats, added sugars, and ultra-processed foods are associated with an increased risk of heart disease and stroke. In contrast, diets rich in vegetables, fruits, whole grains, lean proteins, and healthy fats help support healthy blood pressure, cholesterol levels, and body weight.

A heart-healthy diet doesn’t need to be complicated. Small, consistent choices can make a meaningful difference over time.

Heart-healthy nutrition tips:

• Fill half your plate with vegetables and fruits
• Choose whole grains such as oats, brown rice, and whole-grain bread
• Include lean proteins like fish, beans, lentils, tofu, and skinless poultry
• Opt for healthy fats such as olive oil, nuts, seeds, and avocados
• Limit processed and ultra-processed foods, which are often high in sodium and unhealthy fats

These principles closely align with the Mediterranean diet, an eating pattern with strong evidence supporting cardiovascular benefits. The Mediterranean diet emphasizes vegetables, fruits, whole grains, legumes, fish, olive oil, and nuts, and has been shown to improve cholesterol levels, reduce inflammation, and support healthy blood pressure. Many simple, accessible Mediterranean-style recipes are widely available online.

According to national data, fewer than one in four Canadian adults eat fruits and vegetables at least five times per day, highlighting a clear opportunity to improve everyday eating habits.

Heart disease is often misunderstood as a men’s health issue, but it is one of the leading causes of death for women in Canada. Women may experience different symptoms than men, and these symptoms can sometimes be overlooked or misinterpreted.

Key facts about women’s heart health in Canada include:

• Heart disease and stroke are among the leading causes of premature death in Canadian women
• Women are more likely to experience atypical heart attack symptoms, such as fatigue, shortness of breath, nausea, or back and jaw pain
• Women tend to spend more years living with poor health or disability related to heart disease compared to men
• Increasing awareness, improving research, and encouraging preventive care are critical steps in closing the women’s heart health gap.

Take charge of your heart health! Click here to complete a quick risk assessment

Taking care of your heart is a lifelong commitment, but it doesn’t require drastic changes. With balanced nutrition, regular physical activity, and awareness especially around women’s heart health, Canadians can take meaningful steps toward healthier, longer lives.

A healthy heart supports everything we do. Small choices today can lead to stronger hearts tomorrow.

High blood pressure (hypertension) is widely known as the “silent killer” because there are typically no obvious symptoms, all while years go by with damage to arteries, heart and other organs go undetected for years. When high blood pressure is combined with sudden and intense physical exertion like shoveling heavy snow in cold weather, it creates a dangerous, sometimes fatal, situation for the heart. Cold temperatures cause blood vessels to narrow and blood pressure to rise, forcing the heart to work harder to maintain blood flow. All while you are going from likely a resting position to sudden intense exertion when shoveling/ lifting heavy snow which triggers a rapid increase in heart rate and blood pressure. This combination can cause immediate stress on the heart; it can also cause plaque in the coronary arteries to rupture, leading to a potentially fatal outcome.

Of course, it is highly encouraged that anyone and everyone (hypertension or not) maintain active healthy lifestyles that include physical activity. But if you are not used to this sudden intense exertion, please be careful.

Tips for shoveling:

• Before you start shoveling, do a warm-up exercise by going for a walk or jumping up and down.
• Avoid shoveling immediately after eating a large meal.
• Take small shovelfuls and avoid throwing the snow too high. Pushing it takes less effort. DO NOT lift the shovel with snow above your waist as this causes more strain on your upper body (further risk for musculoskeletal injury) and further increases your blood pressure.
• Reduce your pace or stop altogether if you feel out of breath. You should be able to talk while shoveling. Take breaks often and clear it in sections.
• Watch for signs of discomfort and stop all activity if pain persists.

Heart Health Quiz: Test Your Knowledge

Reminder: Heart health looks different for everyone. If you have questions about your blood pressure, activity level, diet, or heart-related symptoms, your primary care provider is the best person to guide you and help create a plan that fits your needs.

Seasonal Affective Disorder (SAD), often called the winter blues in milder forms, is a type of depression that follows a seasonal pattern, typically emerging in late fall or early winter and resolving in spring or summer. Known formally as major depressive disorder with a seasonal pattern, SAD affects millions worldwide, with prevalence estimates around 5% for full SAD and higher for subsyndromal cases, increasing at higher latitudes where daylight is scarce. Women are more commonly impacted, and symptoms often include persistent low mood, fatigue, oversleeping, carbohydrate cravings leading to weight gain, social withdrawal, and difficulty concentrating.

The primary trigger appears to be reduced sunlight exposure during shorter days, which disrupts the body's circadian rhythm and affects brain chemicals like serotonin (which regulates mood) and melatonin (which governs sleep). This imbalance can lead to the characteristic lethargy and low energy that many experience in winter.

Light therapy, or bright light therapy, stands out as a first-line treatment for winter-pattern SAD. It involves sitting in front of a specialized light box emitting 10,000 lux (mimicking natural outdoor light) for 30–45 minutes daily, usually in the morning. Extensive evidence from meta-analyses and randomized trials shows it effectively reduces depressive symptoms, with remission rates in many studies reaching 50–60% and effect sizes comparable to antidepressants or psychotherapy. It works by restoring circadian alignment and boosting serotonin levels. While highly effective for many and often providing relief within 1–2 weeks, it may work best combined with other approaches for some individuals. White light tends to outperform other colors like blue or green in comparative studies.

Beyond light therapy, adopting mood-boosting habits can significantly help manage shorter days. Regular outdoor exercise, even a 30-minute walk in daylight, releases endorphins, increases vitamin D (often deficient in winter), and combats fatigue. Maintaining consistent sleep schedules, eating nutrient-rich foods (like those high in omega-3s and complex carbs), and staying socially connected through hobbies or group activities prevent isolation. Behavioral strategies, such as scheduling pleasant indoor/outdoor routines or practicing mindfulness, also build resilience against seasonal slumps.

In summary, understanding SAD empowers proactive steps: light therapy offers proven relief from the biological roots of seasonal depression, while daily habits like movement, sunlight exposure, and social engagement brighten even the darkest months. With these tools, many turn winter from a period of dread into one of manageable, even enjoyable, rhythm.

Individuals experiencing persistent or severe symptoms of SAD should seek evaluation from a qualified healthcare professional.

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