Join the NBI Loyalty Rewards Program

How Stress Damages Your Heart

Article at-a-glance:

  • Anxiety is an overlooked contributor to cardiovascular disease
  • Chronic anxiety can have cumulative effects on our physiology that may lead to a higher risk of heart disease
  • Anxiety is correlated with a higher risk of heart attacks or other incidents such as bypass surgery
  • Anxiety and obesity present a double whammy as both leads to the release of inflammatory molecules known to contribute to heart disease risk
Anxiety Word Cloud

The connection between mind and body has been studied extensively and has led to an entire field of research known as psychoneuroimmunology. People in this field research the interactions between the mind, immune and nervous systems.1 Perhaps one of the best-studied connections is between your emotions and your heart. And, yes, it’s true, people actually do die from a broken heart when an emotionally devastating event occurs. There’s even a name for this: Tako-Tsubo Syndrome.2 But it doesn’t have to be a major life event that increases your risk for dying. Depression is known to double the risk of a heart attack and increases the risk of all-cause mortality.3,4

More research is now recognizing anxiety as a modifiable risk factor for heart disease. And that’s important because in the U.S., one-quarter of all Americans suffer from an anxiety disorder at some point in their lives5 and cardiovascular diseases are the leading cause of death in the United States.6

Unfortunately, both anxiety and heart disease share symptoms—palpitations (feeling like your heart is beating too hard or fast, skipping a beat or fluttering), chest tightness, and shortness of breath. And the type of anxiety doesn’t seem to matter. Increased heart disease risk is associated with generalized anxiety disorder, phobias, post-traumatic stress disorder, and panic disorder.7 Possible mechanisms are emerging, from dysfunction of the autonomic nervous system that regulates heart rate, to molecules that may be involved in mediating anxiety such as adrenaline, serotonin, and inflammation.8,9,10,11

Most importantly, over time these processes damage blood vessels and are associated with increased risk for coronary heart disease (CHD), hypertension, stroke, and death. Men with the highest level for anxiety caused by phobias have a 377% increased risk for fatal heart attacks compared with men without anxiety.12 But even less severe types of anxiety increase risk. Other studies have confirmed the increased risk for heart attacks in both men and women, even when the anxiety is less severe.13,14

While the American Heart Association guidelines don’t yet recognize anxiety as a risk for heart disease, European guidelines acknowledge anxiety as an independent risk for heart attacks, strokes, and angina (chest pain caused by blockages in coronary arteries).15

Anxiety Increases Heart Disease Risk

When you’re anxious, your heart races and blood pressure goes up. This puts an extra strain on your heart. Even temporary anxiety increases blood pressure. This was recognized as far back as the 1980s when researchers monitored 90 individuals with borderline hypertension (higher than 120/80). Blood pressure was monitored for 24 hours and was higher during both angry and anxious states; the greater the emotional intensity, the larger the blood pressure swing.16

A 2010 review of twenty studies found that individuals who were otherwise healthy but suffered from high anxiety had an increased risk for severe coronary artery blockages or heart attacks.17 And another study of over 49,000 young Swedish men entering the military who were then followed for more than 37-years found that any diagnosed anxiety disorder was associated with a 217% increase in coronary heart disease and 251% increased risk for heart attacks.18

Anxiety can also worsen pre-existing cardiovascular disease. Imaging studies revealed that blood flow to the heart is temporarily reduced in up to 70% of patients with pre-existing heart disease who experience psychological stress, and over time this is associated with a higher risk of dying.19 A blend of anxiety and depression in response to stressful life events or childhood trauma has been linked to increased arterial stiffness, which is a risk factor for hypertension and cardiovascular disease.20

Panic disorder (a disorder marked by panic attacks, feelings of terror when there is no real danger) is associated with changes in heart structure and function—10% of sufferers have arrhythmia, and overall have lower exercise tolerance and oxygen consumption than those without the condition.21 Panic attacks have been linked to heart disease. One review of the Women’s Health Initiative Observational Study, which looked at 3,369 postmenopausal women for an average of about five years, found that a recent history of full-blown panic attacks was linked to a nearly four-fold increased risk of heart attacks.22

Anxiety and Obesity

Anxiety can derail a healthy lifestyle, leading to overeating, excess alcohol consumption, a poor diet full of unhealthy comfort foods and sweets, as well as lower amounts of exercise. The result, not surprisingly, can be excess weight, which compounds a person’s health risks. It’s a given that weight is a risk factor for cardiovascular disease.23 And as is becoming apparent, anxiety may be a factor as well. But the two together create a double whammy.

Both anxiety and obesity release inflammatory molecules, creating a harmful feedback loop. Chronic anxiety may stimulate the sympathetic, fight-or-flight nervous system response, with its flood of stress hormones like norepinephrine or cortisol.24 One study of nearly 850 Greek men and women found that higher anxiety scores correlated with higher levels of molecules that cause inflammation, such as C-reactive protein (CRP), tumor necrosis factor (TNF), interleukin-6 (IL6), homocysteine, and fibrinogen, which is a protein that makes the blood stickier and can promote unhealthy blood clotting.

But obesity on its own can also contribute to increased inflammation. Excess fat releases similar inflammatory mediators such as TNF and IL6.25 Thus, inflammation causes, and is caused by, obesity and anxiety and underlies aspects of cardiovascular disease such as coagulation (sticky blood) and hardening of the arteries (atherosclerosis).

What You Can Do

Fortunately, there are helpful natural ways to promote healthy neurotransmitter levels and balance the stress response. Here are a few tips:

  • Sleep. Lack of sleep can cause anxiety disorders or make them worse.26 If you struggle with anxiety, taking a calming bath or soaking in a jacuzzi before bed may help you relax and sleep better. Learning calming breathing techniques or playing white noise while you sleep may also help.
  • Exercise. Moving your body can help release stress and improve mood.
  • Get into nature. In Japan, there is a practice called “forest bathing.” Getting out into nature is important for balancing your nervous system, boosting your immune system, improving your mood, and restoring feelings of peace and tranquility. Get out into nature and help your body heal.
  • Take Calm + Clear.Nutrients in Calm + Clear have short- and long-acting benefits. It helps balance your nervous system, promotes adrenal gland health, supports healthy cortisol and neurotransmitter balance and promotes a healthy stress response.

If You Liked This, You Might Also Enjoy

Top Natural Strategies for Depression

Top Alkaline Foods to Eat & Acid Foods to Avoid

Vitamin K and Fractures


[1]Littrell J. The mind-body connection: not just a theory anymore. Soc Work Health Care. 2008;46(4):17-37 [Article]

[2]Sinning C, Keller T, Abegunewardene N, Kreitner KF, Münzel T, Blankenberg S. Tako-Tsubo syndrome: dying of a broken heart? Clin Res Cardiol. 2010;99(12):771-780 [Article]

[3]Chaddha A, Robinson EA, Kline-Rogers E et al. Mental Health and Cardiovascular Disease. Am J Med. 2016 Nov;129(11):1145-1148. [Article]

[4]Van der Kooy K, van Hout H, Marwijk H et al.   Depression and the risk for cardiovascular diseases: systematic review and meta-analysis. Int J Geriatr Psychiatry 2007; 22: 613–626 [Article]

[5]Kessler RC, Berglund P, Demler O et al.  Lifetime prevalence and age-of-onset distributions of DSM-IV disorders in the National Comorbidity Survey Replication. Arch Gen Psychiatry 2005; 62:593 [Article]

[6]Lloyd-Jones DM, Hong Y, Labarthe D, et al. Defining and setting national goals for cardiovascular health promotion and disease reduction: the American Heart Association’s strategic impact goal through 2020 and beyond. Circulation. 2010;121: 586-613. [Article]

[7]Cohen BE, Edmondson D, Kronish IM. State of the Art Review: Depression, Stress, Anxiety, and Cardiovascular Disease. Am J Hypertens. 2015 Nov;28(11):1295-302. [Article]

[8]Ferrier C, Cox H, Esler M: Elevated total body noradrenaline spillover in normotensive members of hypertensive families. Clin Sci (Lond) 1993; 84: 225–230. [Article]

[9]Pitsavos C, Panagiotakos DB, Papageorgiou C et al. Anxiety in relation to inflammation and coagulation markers, among healthy adults: the ATTICA study. Atherosclerosis 2006; 185: 320–326. [Article]

[10]Butler J, O’Halloran A, Leonard BE: The Galway Study of Panic Disorder. II: Changes in some peripheral markers of noradrenergic and serotonergic function in DSM III-R panic disorder. J Affect Disord 1992; 26: 89–99. [Article]

[11]Hood, S. SSRIs as Antihypertensives in Patients With Autonomic Panic Disorder. Psychiatric Times Feb 2009. [Report]

[12]Thurston RC, Rewak M, Kubzansky LD. An anxious heart: anxiety and the onset of cardiovascular diseases. Prog Cardiovasc Dis. 2013 May-Jun;55(6):524-37 [Article]

[13]Janszky I, Ahnve S, Lundberg I, Hemmingsson T. Early-onset depression, anxiety, and risk of subsequent coronary heart disease: 37-year follow-up of 49,321 young Swedish men. J Am Coll Cardiol. 2010;56(1):31-37. [Article]

[14]Nabi H, Hall M, Koskenvuo M, et al. Psychological and somatic symptoms of anxiety and risk of coronary heart disease: the health and social support prospective cohort study. Biol Psychiatry. 2010;67(4):378-385. [Article]

[15]Perk J, De Backer G, Gohlke H et al. European Association for Cardiovascular Prevention & Rehabilitation (EACPR); ESC Committee for Practice Guidelines (CPG). European Guidelines on cardiovascular disease prevention in clinical practice (version 2012). The Fifth Joint Task Force of the European Society of Cardiology and Other Societies on Cardiovascular Disease Prevention in Clinical Practice (constituted by representatives of nine societies and by invited experts). Eur Heart J 2012; 33:1635–1701. [Article]

[16]James GD, Yee LS, Harshfield GA. The influence of happiness, anger, and anxiety on the blood pressure of borderline hypertensives. Psychosom Med. 1986 Sep-Oct;48(7):502-8. [Article]

[17]Roest AM, Martens EJ, de Jonge P et al. Anxiety and risk of incident coronary heart disease: a meta-analysis. J Am Coll Cardiol 2010; 56:38–46 [Article]

[18]Janszky I, Ahnve S, Lundberg I et al T. Early-onset depression, anxiety, and risk of subsequent coronary heart disease: 37-year follow-up of 49,321 young Swedish men. J Am Coll Cardiol 2010; 56:31–37. [Article]

[19]Krantz DS, Burg MM. Current perspective on mental stress-induced myocardial ischemia. Psychosom Med 2014; 76:168–170. [Article]

[20]Bomhof-Roordink H, Seldenrijk A, van Hout HP et al. Associations between life stress and subclinical cardiovascular disease are partly mediated by depressive and anxiety symptoms. J Psychosom Res. 2015 Apr;78(4):332-9. [Article]

[21]Katerndahl DA. The association between panic disorder and coronary artery disease among primary care patients presenting with chest pain: an updated literature review. Prim Care Companion J Clin Psychiatry. 2008;10(4):276-285 [Article]

[22]Smoller JW, Pollack MH, Wassertheil-Smoller S et al. Panic attacks and risk of incident cardiovascular events among postmenopausal women in the Women’s Health Initiative Observational Study. Arch Gen Psychiatry. 2007 Oct;64(10):1153-60 [Article]

[23]Akil L, Ahmad HA. Relationships between obesity and cardiovascular diseases in four southern states and Colorado. J Health Care Poor Underserved. 2011;22(4 Suppl):61-72. [Article]

[24]Star K. Is panic disorder caused by a chemical imbalance? Very Well Mind. Sept 2020. [Report]

[25]Ellulu MS, Patimah I, Khaza’ai H et al. Obesity and inflammation: the linking mechanism and the complications. Arch Med Sci. 2017;13(4):851-863. [Article]

[26]Kalmbach DA, Anderson JR, Drake CL. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. J Sleep Res. 2018;27(6): e12710 [Article]


The Scientific Truth About Food as Medicine

The Scientific Truth About Food as Medicine

A whole food, unprocessed diet that emphasizes healthy protein and fats, vegetables, fruits, whole grains and legumes and lean meats or fish, is consistently linked to better health. These foods contain the many nutrients and micronutrients needed for the optimal functioning of our body and brain. In addition, the soluble and insoluble fiber in these diets helps support healthy gut flora, which has been linked to both mental and physical well-being. But, you may be wondering, how specifically do healthy foods work their magic? Read on for just a few fascinating examples of the power of food to function as medicine.

5 Simple Ways to Work Exercise into Your Life

5 Simple Ways to Work Exercise into Your Life

  Everyone seems to know that they should exercise. That exercise is good for them. When you’re in shape you not only feel and look better, but you reduce your risk for diabetes, cardiovascular disease, cancer and dying before your time. And if you have chronic...

A Toothbrush, a Stork and Two Minutes Twice a Day

A Toothbrush, a Stork and Two Minutes Twice a Day

I love helping people learn simple solutions that have outsized impacts. This blog teaches you how a toothbrush, a stork and four minutes a day can prevent falls, fall-related injuries and may even save your life or the life of someone you love. Fall statistics aren’t...

Share This