Recent updates from leading heart health research organizations show that heart disease remains the number one cause of death in the United States, accounting for a significant portion of deaths across adults of all ages and backgrounds. This makes understanding your personal risk factors more important than ever. Heart health is influenced by factors you may already think about, like blood pressure and cholesterol, but one factor that receives less attention is stress and emotional health.

Stress is not only a mental experience. When you are stressed, your body releases hormones like adrenaline and cortisol. These hormones are helpful in short bursts, but when stress becomes chronic, they can raise blood pressure, lead to inflammation in your blood vessels, and cause your heart work harder over time. Research suggests that chronic stress can promote biological responses that contribute to the development of cardiovascular disease.

Mental health conditions associated with stress, such as anxiety and depression, are also linked to an increased risk of heart attack and stroke. A recent study found that individuals with both depression and anxiety had an even greater risk for cardiovascular disease than those with either condition alone, potentially due to stress-related nervous system changes and chronic inflammation.

Stress can also influence behavior. People under ongoing stress are more likely to adopt habits that are risk factors for heart disease, such as smoking, overeating, physical inactivity, and irregular sleep. These behaviors can raise blood pressure and cholesterol and make it harder to maintain a healthy weight and activity levels.

Scientists are still learning exactly how stress affects the heart at a physiological level, but evidence suggests multiple pathways:

• Biological reactions that increase the heart’s workload

• Inflammation of blood vessels that can contribute to plaque buildup

• Hormonal surges that sustain elevated blood pressure

• Immune and nervous system changes linked to emotional stress

These changes are more pronounced when stress is persistent over time rather than short-lived.

What feels stressful varies from person to person. The same stressor that feels manageable for one person may be overwhelming for another. Genetic factors, past experiences, coping skills, and social support all affect how stress impacts the body and heart.

Track your stress and reflect on patterns. You might start by using a simple stress journal for one week:

1. At two set times each day, pause and note your stress level on a scale of 1 to 5.

2. Write down what was happening in the 15 minutes before you rated your stress.

3. At the end of the week, look for patterns. Are there certain times of day, tasks, or situations when stress feels highest?

Once you notice patterns, pick one small change. For example, take a breathing break during high-stress times or a short walk after your most stressful task. Small changes, repeated regularly, can support long-term heart health.

Understanding stress as part of your heart health gives you another tool to protect long-term well-being. This information does not replace regular medical care, but it can help you recognize when your body is responding to more than just physical factors and encourage practical steps that support overall health.