Cardiovascular Health

In last month’s issue of The Medicine Cabinet Within, I described that the leading cause of death in the United States is heart disease and the underlying chronic illnesses that can contribute. Also discussed were the primary physiological issues that are the focus of heart disease treatment and prevention. In this second article on the topic, the connection between our minds, emotions and the heart are the underlying causes of cardiovascular illness and at the same time, “mindbody” approaches to prevention.

It will come as no surprise that some of the most persistent and common mental and emotional states of stress and unhappiness have been shown to contribute directly to heart disease. While our full range of emotions and mental overwhelm are normal and totally appropriate, getting stuck in states of chronic stress, anxiety or depression can over time contribute to a nervous and endocrine system “tone” that is consistent with the development of heart disease.

Chronically elevated cortisol levels from stress and anxiety negatively affect cholesterol and triglyceride levels, while also lending to increased inflammation in the vascular system, all of which are risk factors for the development of plaque in arteries. Additionally, these mental states are known to contribute to heart arrhythmias, another contributor to heart disease. Depression and loneliness, along with unresolved trauma, have also been shown to impact key metrics in cardiac health such as blood pressure, heart rate and vascular health.

The good news, however, is that taking steps to build practices into a weekly routine that improves how we feel will lead to a physiological and metabolic environment that is consistent with a healthier heart. The effects of feeling relaxed, joyful and content in our lives and the impact these states of being have on the cardiovascular system (and all our physiology) appear to be hard-wired into our anatomy and nervous systems.

The part of our nervous system that connects our brains to our heart (and many other organs) that slows and relaxes the heart, is called the vagus nerve. When “vagal tone” of the nervous system is increased, it tends to slow heart rate and lower blood pressure, improve vascular function, improve heart rate variability and support a healthy and regular heart rhythm. There are many empowering practices and routines that will support this nervous system tone. A great starting point revolves around the vast concept of mindfulness.

Mindfulness, as defined by the Oxford dictionary, is “a mental state achieved by focusing one’s awareness in the present moment, while calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations.” I would add that non-judgement and developing a stance of compassion for oneself is also important.

A meditation practice is an amazing starting point for cultivating more mindfulness in one’s life. If this is a foreign concept, there are many real-life meditation groups to join for guidance, as well as countless online apps to build this into a daily routine. Prayer and spiritual community, along with an array of options for yogic practice, are another way to send the right messages through the nervous system.
Exercise, and time spent simply being in nature, built into a weekly rhythm, will support the cardiovascular system in a healthy way, while also supporting a nervous system tone that is consistent with feeling better emotionally and mentally.

If self-care practices are not enough, seeking help from trusted counselors and therapists or psycho-somatic therapists and bodyworkers would also be highly recommended.

Cardiovascular health and preventing heart disease is not only an issue of what we eat, genetics and family history, but is also directly connected to who we are mentally, emotionally and spiritually.

Joshua Phillips, ND is a naturopathic physician and director at Hawthorn Healing Arts Center in Bend. An in-depth free talk on how to prevent and treat heart disease holistically will be held on Aug. 26 at 6:30pm. Reach out to the center at info@hawthorncenter.com to register.

This article appears in the Source August 21, 2025.