Stress, Heart Health, and High Cholesterol

I remember learning about "eustress versus distress" in middle school, and since then, I have easily been able to differentiate between the 2 in my own life. "Eustress" is the "good" stress — the excitement-like stress of a positive life event, like getting married, starting a family, and getting a new job. "Distress" is the opposite — the "bad" stress over things that make us uneasy, like hard conversations, grief and loss, and losing a job.

One of the problems that I face in this day and age, though, is chronic distress.

Going into fight-or-flight

When I teach Yoga Teacher Training, we talk a lot about the nervous system. We talk about how back in the day, our ancestors’ fight-or-flight response was triggered from actual danger, like wild animals and threats to our survival. Our evolution as humans is incredible, but one thing that’s not so incredible is how our stress response has evolved.

Now, instead of being under stress because of the threat of a bear, I go into fight-or-flight at the sound of an email.

When distress becomes chronic, it can have serious implications for our health, particularly heart health. Stress triggers changes in the body's hormone levels that can increase cholesterol levels, which in turn can increase the risk of heart disease. Understanding this connection is crucial for me to protect my heart and overall well-being.¹

Stress impacts my food choices

Another thing I notice is how stress affects my choices. When I'm stressed, I turn to comfort foods high in saturated fats and sugar — usually chocolate, sweets, and deep-fried comfort foods, which I know are no good for maintaining healthy levels of cholesterol. Eating this way makes me feel sluggish, and can lead to a decrease in physical activity, which is another key factor in maintaining healthy cholesterol levels.

Managing stress to protect my heart health

There’s no denying the strong connection between stress and cholesterol. Here are a few things I do to manage stress as a yoga teacher with familial hypercholesterolemia.

Regular physical activity

Have you read my article about exercise and heart health yet? My favorite ways to stay physically active are strength training (powerlifting style!), yoga, and long walks.

A heart-healthy diet

I like to follow the 80/20 rule — I fill my plate with 80 percent foods that are heart-healthy and 20 percent foods that make my soul happy.

Meditation and breath work

I start my day with meditation. My favorite de-stressing breath technique is called Brahmari Breath, or Bee Breath. It’s a long inhale through the nose and a hum as the exhale.

Getting 8 to 9 hours of sleep

I notice a direct correlation between being well-rested and feeling calm.

Improving our overall wellness with stress management

By understanding the connection between stress and cholesterol, and implementing strategies to manage stress, we can protect our heart health and improve our overall wellness. Everyone has different tools for stress management, but I hope mine can inspire you!