How Stress Raises Your Risk of Heart Disease (and What You Can Do About It)
February is all about hearts – and not just the kind wrapped in chocolate or scribbled in Valentine’s Day cards. While love is in the air, it’s also a great time to think beyond Cupid and consider the health of your actual heart. We've all heard about the ways diet, exercise, and conditions like diabetes can influence your risk of developing heart disease – but fewer people consider the impact of stress on heart health. Chronic stress can increase your risk of cardiovascular issues like heart disease, heart attacks, and strokes.
The good news? Understanding how stress impacts your body and taking steps to manage it can go a long way in protecting your heart health.
How Stress Hurts Your Heart
Stress triggers a chain reaction in your body that can have lasting effects on your cardiovascular system. Here’s how it happens:
Inflammation Increases. Stress increases inflammation, which can lead to plaque buildup in your arteries. Over time, this increases your risk of coronary artery disease.
Blood Pressure Spikes. When you’re stressed, your body releases adrenaline, the hormone responsible for the “fight or flight” response. This makes your heart beat faster and raises your blood pressure. Over time, high blood pressure can damage your heart.
Cortisol Levels Rise. Chronic stress leads to prolonged elevations of cortisol, another stress hormone. High cortisol levels increase blood sugar, cholesterol and triglycerides—all of which put extra strain on your heart.
Staying Healthy is Harder. When you’re stressed, anxious or short on time, you’re less likely to exercise, eat well or get enough sleep. This combination can lead to weight gain, high blood pressure and an increased risk of heart disease.
Strategies to Reduce Stress and Protect Your Heart
Reducing stress is key to maintaining heart health. Try these tips to keep your stress levels in check:
Exercise. Working out doesn't just reduce your risk of heart disease by lowering blood pressure or helping you maintain a healthy weight. Movement also releases endorphins, mood-boosting chemicals that can lower stress and anxiety.
Prioritize sleep. Getting enough sleep is essential for managing stress and keeping both mind and body healthy. Aim for 7-9 hours of restful sleep each night by maintaining a consistent bedtime routine and limiting screen time before bed.
Practice deep breathing. Try simple breathing exercises, such as diaphragmatic breathing or box breathing, to activate your body’s relaxation response and reduce stress when you feel it most.
Get creative. Hobbies like painting, writing, or gardening provide a productive outlet for stress relief. Being creative can improve mental well-being and contribute to overall relaxation.
Spend time in nature. Being outdoors, from walking in the park to hiking in the mountains, has been shown to lower cortisol levels and improve mood. Fresh air and green spaces can be powerful stress reducers.
Nurture social connections. When you surround yourself with supportive family and friends, you create a buffer against stress. Make time for meaningful conversations and social activities that bring joy and connection.
Talk it out. When life seems unmanageable, it can be helpful to have someone listen without judgment and help you come up with a plan. A counselor can help you work through feelings of being overwhelmed or anxious. To find out more about Cascade Health’s counseling services, click here.
Stress may be unavoidable, but its impact on your heart doesn’t have to be. By incorporating habits to manage stress into your routine, you can show your heart – and the rest of your body – love in February and beyond.