How Stress Affects Your Heart Health and Ways to Combat It

Maintaining heart health means paying attention to the impact of stress year-round. While stress is an inevitable part of life, its chronic presence can take a serious toll on your cardiovascular system. Understanding the impact of stress on your heart and learning effective ways to manage it can significantly improve your overall health. 

According to the American Heart Association, the mind-heart-body connection suggests a person’s mind can positively or negatively affect cardiovascular health, cardiovascular risk factors and risk for cardiovascular disease events, as well as cardiovascular prognosis over time.

“Over time, elevated stress levels can lead to higher blood pressure and arterial damage, setting the stage for more severe cardiovascular issues,” said Nirav Y. Raval, MD, FACC, a cardiologist and medical director at BayCare’s Heart and Vascular Institute.

The Link Between Stress and Heart Health
When you’re stressed, your body goes into “fight or flight” mode, releasing stress hormones like cortisol and adrenaline. While these hormones are helpful in short bursts, chronic stress can lead to elevated blood pressure, inflammation and an increased risk of heart disease. Stress may also lead to unhealthy behaviors, like overeating, smoking or drinking alcohol, which further harm the heart.

Studies show that people who experience high levels of stress are at greater risk for conditions like hypertension, heart attacks and strokes. “Stress can make chronic diseases worse overall,” added Dr. Raval. Stress-induced behaviors, like not exercising or choosing processed foods over heart-healthy options, compound the problem.

Recognizing Stress and Its Impact
Stress manifests in various ways, including physical, emotional and behavioral symptoms. Common physical signs include headaches, chest pain and fatigue. Emotionally, stress may trigger irritability, anxiety or depression. Behavioral symptoms, like changes in appetite or sleep patterns, are also red flags.

Dr. Lisa Moser, a psychologist and director of Assistance Programs & Behavioral Health Clinical Services at BayCare, indicated that recognizing and managing stress is crucial to overall well-being. 

“Sometimes we don’t recognize that we’re stressed,” Dr. Moser said. “When we understand how we physically respond to stress, we can stop and think about the sources of our stress when our body tells us. For example, if you respond to stress with an increased heart rate, when you notice this happening, pause and take stock of what is going on in your life that is creating the stress.”

Practical Ways to Manage Stress
Managing stress effectively is essential for maintaining heart health. Dr. Moser added, “You can take steps to decrease your stress level and hence decrease your heart symptoms.” 

Here are some practical strategies:

1. Practice mindfulness and relaxation techniques. Activities like yoga, meditation and deep breathing exercises can help lower stress levels. These practices promote relaxation and reduce the production of stress hormones.
2. Stay physically active. Regular exercise is a powerful stress reliever. Whether it’s a brisk walk, swimming, gardening or dancing, physical activity releases endorphins, which improve mood and counteract stress. “Much less screentime and TV time and more outdoor activities, like walking, can drastically improve mood and normalize the circadian rhythm which directly and positively impacts sleep,” said Dr. Dan Sodano, a BayCare Medical Group cardiologist.
3. Maintain a heart-healthy diet. A balanced diet rich in fruits, vegetables, whole grains and lean proteins supports both heart health and can help optimize your immune system. Avoiding caffeine and sugar during stressful times can also help stabilize your mood.
4. Get adequate sleep. Sleep is essential for managing stress. Aim for 7-9 hours of quality sleep per night to give your body and mind time to recover. If you’ve been on the quest for a good night’s sleep and have turned to solutions beyond counting sheep, consider colored noise as a sleep aid. “Sleep is truly the most important part of the day and our lives, and it should be treated as such,” added Dr. Sodano.
5. Seek support. Talking to friends, family or a mental health professional can help you navigate stressful situations. Social support has been shown to lower stress levels and improve heart health. 

BayCare’s Commitment to Heart and Mental Health
BayCare offers a range of services to support both physical and mental health. From cardiology care to behavioral health programs, our holistic approach ensures patients receive comprehensive care. This week, BayCare opened the region’s first behavioral health urgent care in Pasco County. BayCare also provides resources like stress management workshops, fitness programs and nutritional counseling to help you take proactive steps toward better heart health. 

Stress is an unavoidable part of life, but it doesn’t have to harm your heart. By recognizing the signs and adopting strategies to manage it, you can protect your cardiovascular health and enhance your quality of life. Your heart will thank you for it.

For more information: BayCare Heart and Vascular Institute