Beating Stress for Better Heart Health

by Kristy Como Armand

In today’s fast-paced world, stress has become an unavoidable part of life.

While occasional stress is natural, chronic stress can take a serious toll on heart health. Studies show that long-term exposure to stress can increase the risk of heart disease, high blood pressure, and stroke. Understanding how stress affects the heart and learning ways to manage it help reduce these risks and promote long-term cardiovascular health.

“Chronic stress leads to persistent low-grade inflammation, which increases the risk of heart disease,” explains Christopher Thompson, MD, FACC, FSCAI, board certified cardiologist. Dr. Thompson is on the medical staff of West Calcasieu Cameron Hospital and practices with Imperial Health’s Cardiovascular Specialists out of their Sulphur office.

Dr. Thompson says when the body experiences stress, it triggers the release of hormones like cortisol and adrenaline. These hormones prepare the body for a “fight or flight” response, increasing heart rate and blood pressure. “While this response is useful in dangerous situations, prolonged exposure to stress hormones can lead to chronic high blood pressure, inflammation, and damage to arteries over time,” he says. “Chronic stress puts the heart under constant strain. It can also lead to unhealthy coping mechanisms like overeating, smoking, or excessive alcohol use, all of which contribute to heart disease.”

Another factor to consider is that stress does not affect everyone the same way. “People react differently to stressful situations,” says Dr. Thompson. “Some people handle stress with ease, and even seem to thrive on it, while others are easily frustrated and may react in ways that that make stressful situations worse, responding with feelings of anger, fear, hostility and anxiety. There are a lot of variables that come into play.”

Common signs stress may be impacting heart health include:
• High blood pressure – Chronic stress can contribute to elevated blood pressure, increasing your risk for heart disease.
• Chest pain or discomfort – Stress-induced tension or anxiety can trigger chest tightness, which should never be ignored.
• Irregular heartbeat (palpitations) – Feeling your heart race or skip beats can be a sign of stress-related cardiovascular strain.
• Shortness of breath – Stress can cause rapid breathing or difficulty catching your breath, which may indicate a heart problem.
• Fatigue or trouble sleeping – Poor sleep and chronic fatigue may be linked to stress-related strain on the heart.
• Emotional changes – Anxiety, depression, and irritability can all be linked to stress, which can elevate heart disease risk.

“If you notice symptoms like these, it’s important to address both the stress and potential heart health issues,” says Dr. Thompson. “Breaking the connection between chronic stress and heart disease requires learning to deal with stress and managing unhealthy habits. And while eliminating stress completely isn’t possible, there are effective ways to manage it and reduce its impact on heart health.”

Dr. Thompson’s recommendations:

Exercise regularly. Physical activity helps lower stress hormones and strengthens the heart. The American Heart Association recommends at least 150 minutes of moderate exercise per week.

Maintain a healthy diet. A diet rich in whole foods, lean proteins, and healthy fats helps regulate stress hormones and supports cardiovascular health.

Get enough sleep. Aim for seven to nine hours of quality sleep each night.

Practice mindfulness. Meditation, deep breathing, and yoga lower stress levels and improve heart rate variability, a key marker of heart health.

Seek support. If you are having trouble managing stress, talk to a therapist, join a support group, such as a church group or small group, and consider prayer.

Unplug. Take an electronic break away from emails, texts and news—even if it’s for just 10 or 15 minutes—to escape from the world.

Find ways to destress. Reading, getting a massage, listening to music, or spending time on a favorite hobby can give you a much-needed break from the stressors in your life.

See your doctor. Regular health exams and discussing your stress levels with your doctor can help identify potential health impacts before they become more serious.

“Managing stress is as important to your heart health as managing cholesterol, blood pressure and other cardiac risk factors,” says Dr. Thompson. “Small daily habits can make a big difference in long-term heart health.”

Appointments can be scheduled with Dr. Thompson in Sulphur by calling 337-312-8907.