Cortisol and the stress response
Cortisol is a hormone produced by the adrenal glands, which are located on top of your kidneys. It plays an essential role in several bodily functions, including regulating metabolism, controlling blood sugar levels, reducing inflammation, and helping the body respond to stress.
When you’re under stress, your body releases cortisol as part of the “fight or flight” response. This response helps the body cope with immediate threats by increasing heart rate, blood pressure, and energy levels. However, if stress is prolonged, cortisol levels can remain elevated, which can have negative effects on health.
How elevated cortisol affects the heart
Chronic high levels of cortisol can have a significant impact on heart health:
- Increased blood pressure: Elevated cortisol levels can lead to high blood pressure (hypertension), which strains the heart and increases the risk of heart attack or stroke.
- Inflammation: High cortisol can contribute to inflammation in the blood vessels, a factor that accelerates the development of heart disease.
- Cholesterol imbalance: Excess cortisol may lead to higher levels of ‘bad’ LDL cholesterol and lower levels of ‘good’ HDL cholesterol, increasing the risk of plaque build-up in arteries (atherosclerosis).
- Insulin resistance: Prolonged cortisol elevation can lead to insulin resistance, which is a risk factor for type 2 diabetes and can also affect heart health.
- Heart disease risk: Long-term elevated cortisol levels are associated with an increased risk of cardiovascular diseases, such as heart disease, arrhythmias, and stroke
Symptoms of high cortisol
Symptoms may include:
- Persistent anxiety or stress
- Insomnia or difficulty sleeping
- Unexplained weight gain, especially around the abdomen
- Frequent headaches
- High blood pressure
- Heart palpitations
How to manage your cortisol levels
To keep your cortisol levels in check and support your heart health, consider the following tips:
Stress management: Engage in relaxation techniques such as meditation, deep breathing, and yoga to reduce stress.
Regular exercise: Physical activity helps lower cortisol levels and improves cardiovascular health.
Healthy diet: Eat a balanced diet rich in fruits, vegetables, wholegrains, and lean proteins. Avoid excessive caffeine and sugar, and if you do drink alcohol, keep within the government guidelines.
Adequate sleep: Aim for 7–9 hours of sleep each night to allow your body to rest and regulate hormone production.
Social support: Maintaining and nurturing social relationships provides you with a good support system, and can help to reduce the effects of stress.
If needed, professional support: If you believe your cortisol levels are too high, seek professional advice, such as from your GP. Hormonal imbalances can often be managed through medication or therapy.
Further support
Ref: WPW0313 this information was published April 2025.
