How Does Stress Affect Your Heart Health?

Stress and anxiety are part of everyday life—but did you know they can significantly affect your heart? 

While short bursts of stress are natural (and sometimes even helpful), chronic stress or prolonged anxiety can increase your risk of heart-related issues. And as the weather warms up and schedules start to fill with activities, events, and to-do lists, it’s the perfect time to check in with your stress levels—and your heart. 

The Science Behind Stress and Your Heart Health 

How Stress Affects Your Heart

When you’re stressed, your body releases adrenaline, which triggers your “fight or flight” response. This reaction increases your heart rate and blood pressure, making your heart work harder. Over time, that extra strain can lead to: 

• High Blood Pressure: One of the top risk factors for heart disease. 

• Inflammation: Ongoing stress can inflame blood vessels, contributing to atherosclerosis (plaque buildup). 

• Irregular Heartbeat: Stress may trigger arrhythmias, especially in people with existing heart conditions. 

In addition, the hormone cortisol is released in response to stress. High levels of cortisol from long-term stress can increase blood cholesterol, triglycerides, blood sugar and blood pressure, all common risk factors for heart disease.

Even minor stress can affect blood flow to the heart muscle, causing the heart to not get enough blood or oxygen. Long-term stress can also affect how the blood clots, making blood stickier and increasing the risk of stroke.

How Stress Affects Behavior 

Beyond physical effects, stress can lead to unhealthy habits that increase heart risks. You might find yourself skipping workouts, reaching for comfort food, or smoking to cope. These behaviors can create a cycle that’s tough on your heart. 

When to Be Concerned About Stress 

Stress is unavoidable, but if it begins to affect your heart it’s time to pay attention. Warning signs include: 

• Frequent or intense chest pain or discomfort 

• A racing or irregular heartbeat that is unrelated to exercise 

• Shortness of breath paired with feelings of anxiety 

• Ongoing fatigue or a constant sense of being overwhelmed 

If you’re experiencing these symptoms—especially chest pain—don’t wait. Seek medical attention to rule out heart-related conditions. 

Managing Stress for a Healthier Heart 

Good news: warmer weather offers new ways to care for your heart and your mind. Try these tips to manage stress and enjoy the season with more ease: 

• Move Your Body: Go for a walk, bike ride, or hike. Outdoor activity boosts mood and supports heart health. Aim for 30 minutes per day of an activity you enjoy. Exercise can help lower you risk for diseases including heart disease and type 2 diabetes, notes Patrick Jensen, MD, a psychiatrist at Peninsula Behavioral Health.

• Unplug and Breathe: Even five minutes of deep breathing or meditation can calm your system. “Go for a walk, close your eyes and sit quietly for a few minutes, or go outside for some fresh air,” Dr. Jensen says. “You can find many relaxation apps for your smartphone. Use relaxation methods like meditation to calm your mind and body,”

• Stay Connected: Spend time with loved ones or join a group activity outside. Community helps reduce anxiety. 

• Eat for Your Heart: Add heart-friendly foods like leafy greens, berries, salmon and walnuts to your plate. 

• Talk to Someone: Whether it’s a friend or a therapist, sharing your stress can help lighten the load. 

Your heart works hard for you every day, especially during stressful times. Show it some love by making your mental wellness, stress management and heart health priorities this season. Check out these additional stress management tips from Covenant Health.

If you’re concerned about your heart health, schedule an appointment with one of our cardiology experts. Learn more at CovenantHealth.com/Heart-Care.