Stress and heart: Why stress is bad for your heart health, how you can minimise the risks

Chronic stress causes inflammation in the body, which contributes to the build-up of plaque in the arteries, leading to conditions like atherosclerosis

Stress is a natural response to challenges or threats, but when it becomes chronic, it can have serious consequences for your health, particularly for your heart. The heart is a vital organ responsible for pumping blood and delivering oxygen and nutrients to the rest of the body. However, stress can disrupt this vital function. When the body experiences stress, it releases hormones like adrenaline and cortisol. These hormones increase the heart rate and blood pressure to prepare the body to respond to perceived danger.

Being stressed affects the functioning of your heart and managing it can help protect your heart, says Dr Bimal Chajjar, Cardiologist and Director of SAAOL Heart Centre in New Delhi. “If stress persists over time, these physiological changes can lead to long-term heart problems, including an increased risk of hypertension, heart disease, and even stroke. Stress is not just a mental burden; it is a physical one that can affect your heart in many ways. Over time, it leads to damage that can increase the likelihood of developing serious cardiovascular conditions,” he explains.

Also read | Stress and anxiety: 12 simple life rules to stay mentally strong

The risks involved:

Chronic stress causes inflammation in the body, which contributes to the build-up of plaque in the arteries, leading to conditions like atherosclerosis. This process can lead to a heart attack or stroke, he states. “Stress also increases the risk of heart rhythm disorders and reduces blood flow to the heart, contributing to chest pain and other complications,” Dr Chajjar adds.

He suggests the following practical strategies for minimising the impact of stress on heart:

Exercise regularly: Physical activity is one of the best ways to alleviate stress. Aim for at least 30 minutes of moderate exercise most days of the week to help lower stress levels and boost heart health.

Eat healthy food: A well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help manage stress. Avoid processed foods and excess caffeine, which can contribute to stress.

Get enough sleep: Make sure  you get 7-9 hours of sleep each night. Establishing a regular sleep routine and reducing screen time before bed can help improve sleep quality.

Exercise mind: Practices like meditation, deep breathing, and yoga can significantly reduce stress. Taking time each day for relaxation can improve both mental and physical well-being.

Also read | Reduce stress, boost energy levels, improve mental health with these expert tips

Get support: Spending time with loved ones and sharing concerns can provide emotional support, reducing feelings of stress.

Avoid unhealthy habits: Reducing alcohol consumption and quitting smoking can help protect your heart and minimise stress.

Consult a professional: If stress becomes overwhelming, speaking to a mental health professional can provide guidance and coping strategies.

Manage your time: Prioritising tasks and breaking them into smaller steps can help reduce stress and improve productivity.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.