Stress is something that we all experience as humans, often daily. It can present acutely, such as running late for an appointment, or chronically, such as managing a new health diagnosis. It is natural for our body to respond in these situations to help protect us in an emergency. However, when stress persists, its effects typically become long-term and detrimental to our health. It affects every system of our body, including our heart.

How Stress Affects the Heart

Stress affects the heart in several different ways. Stress produces an increase in hormones such as adrenaline and cortisol. These hormones cause immediate body changes such as increased blood pressure, heart rate, and blood sugar. In an emergency, these changes can be beneficial responses to protect the body and prepare it to fight, but if the stress continues unmanaged, these responses persist. Over time, elevated levels of stress hormones can lead to hypertension, diabetes, and high cholesterol, which substantially raise the risk of heart disease and stroke (Yale Medicine1). Another way that stress affects our hearts is through our methods of coping. Unhealthy coping habits such as increases in smoking or drinking, poor eating tendencies, disrupted sleep, and limited activity can all increase the risk of heart problems as well. While we usually can’t eliminate stress, learning to manage it and cope more healthily can significantly benefit our cardiovascular health.

6 Ways to Stress Less for a Healthier Heart

  1. Acknowledge Your Stress. Whenever stressful situations occur, too often, we linger in frustration and ignore the need to effectively manage it. This response can lead to poor and unhealthy coping habits. Managing stress begins with acknowledging it and giving yourself space to address it.
  2. Restful Sleep and Balanced Nutrition. Whenever our energy is lacking, it is more challenging to prioritize healthy stress-relieving strategies. Food and sleep are two of our body’s main energy sources, so they are both crucial in effective stress management. Incorporate nutritious foods and restful, adequate sleep to provide your body with the fuel it needs to more thoughtfully respond in stressful situations rather than simply react.
  3. Connect with Family & Friends. Maintaining connections with your loved ones can manage stress in a physical and mental capacity. It can provide support, encouragement, understanding, and simply beneficial conversation.
  4. Regular Exercise. Not only does exercise provide a physical and mental break from stressful times, but it can also be a mood-lifter by increasing endorphin production. Exercise promotes heart health by lowering blood pressure, boosting good cholesterol, and improving circulation.
  5. Practice Relaxation & Mindfulness Techniques. Relaxation and mindfulness techniques help to slow our breathing and lower our heart rate and blood pressure during times of stress. They also help focus our thoughts on the present rather than spiraling into what-ifs or worries. These techniques could be extended activities like a walk or reading a book. They can also be quick activities completed in seconds, like deep breathing, stretching, or listening to a favorite song.
  6. Know When to Unplug. Between phones, computers, tablets, and televisions, our days can quickly become consumed by screens. While some screen time is necessary and beneficial, too much can quickly create more stress. Setting boundaries with your devices and knowing when to stop scrolling can alleviate additional stress and allow space for healthier habits.

Continue Reading February 2025 Newsletter: Celebrating Heart Health with Fatty Fish