Anxious Heart? 7 Ways Stress Impacts Your Cardiovascular Health

If you consider the stereotypical way heart attacks are depicted in movies and on TV, the link between stress and cardiovascular health is apparent. So-called Type A personalities, always busy, anxious, usually in a high-pressure job, are shorthand for “likely to have a heart attack.”

At Heart & Vascular Institute, with six Michigan locations, we see patients who fit the stereotype and others with chronic stress that impacts their cardiovascular health in less visible ways. 

Our providers have put together this list of seven ways stress affects your heart — and some ideas for how to lower your stress levels.

1. Increases heart rate

Stress is a physiological response to danger. When you encounter a stressful situation, several physical changes happen, including an increase in your heart rate. 

To flee a predator, for example, an increased heart rate means more blood reaches your muscles faster, which is good. If you're stuck in traffic and late for work, a more likely situation, an increased heart rate isn’t going to offer the same benefit. 

2. Disrupts your sleep

Getting enough quality sleep is essential to good health. Being chronically stressed can disrupt your sleep. You likely wake throughout the night and may struggle to fall back asleep. 

A lack of good sleep can lead to many chronic conditions, including diabetes, obesity, and cardiovascular disease. 

3. Causes heart palpitations

Heart palpitations don’t always indicate a problem. When you exercise vigorously, for example, you may notice an irregular heartbeat, and that’s perfectly normal. 

But, if you’re relaxing on the sofa after dinner and your heart rate changes, it can be alarming. People with chronic stress are much more likely to experience unexplained heart palpitations. 

4. Increases negative coping behaviors

When you feel stressed, do you want to eat something sweet? If your answer is yes, you’re not alone. 

Stress requires coping strategies, and all too often, we reach for things that negatively impact our health, such as alcohol or cigarettes. Even bingeing TV shows or spending hours playing video games can be coping mechanisms that aren’t great for your physical or mental health. 

5. Encourages weight gain 

Reaching and maintaining a healthy weight can help improve cardiovascular health. Chronic stress can make that goal more difficult to achieve, especially if you engage in negative coping habits such as sleeping too much or overeating. 

Another physiological result of stress is the overproduction of cortisol, which can also affect your ability to lose weight. 

6. Increases inflammation

Much like stress, inflammation can be productive, but chronic inflammation can cause damage. Inflammation can stiffen blood vessels, leading to higher blood pressure. 

Researchers continue to study the effect of inflammation on the heart, but the link between constant, low-level inflammation and chronic stress is well established. Less stress means less inflammation. 

7. Decreases blood flow to the heart

Several of the ways stress affects your heart, such as damaged blood vessels and weight gain, result in reduced blood flow to your heart. Your heart requires blood to function properly, and decreased blood flow over time can endanger your cardiovascular health. 

What you should do

You may feel like lowering your stress is out of your control, but most people can take small, positive actions that help. Here are some of our best tips. 

Exercise regularly, outside if possible. Exercise is well known to lower stress, and spending time in nature has also proven beneficial. Even gazing at the sky or treeline can help. 

Schedule time for hobbies, relaxation, or social activities. 

Work on a healthy sleep routine by setting a regular bedtime and wake-up schedule, keeping your room dark and cool, and developing a wind-down routine to help you relax. 

Learn about mindfulness or meditation. Using an app is a good way to begin. 

Finally, schedule an appointment by phone or online with one of the experts at Heart & Vascular Institute to assess your current heart health and discuss ways to lower your risk of cardiovascular problems.