How Stress and Cholesterol Are Linked: What You Need to Know

by Natalia Johnsen, MD Updated on September 12, 2024 It is well documented that stress can impact your overall health and well-being. It can increase your risk of anxiety, digestive problems, headaches, and focus, and negatively impact your cardiovascular system. Consistently elevated stress levels can increase your chances of high cholesterol levels, research suggests.

Read on to better understand how stress affects triglycerides, low-density lipoprotein (LDL), or "bad" cholesterol levels and how strategies around exercise, diet, and other lifestyle changes can help.

Can Stress Cause High Cholesterol?

Several studies have indicated that stress may contribute to elevated cholesterol and triglyceride levels in the blood, increasing the risk of cardiovascular issues.

In 2017, researchers collected data for five groups of people with varying levels of stress exposure. They found that individuals with the highest stress exposure were more likely to have high triglycerides and LDL cholesterol , and low high-density lipoprotein (HDL), or "good" cholesterol. This suggests a link between high stress levels and lipid or cholesterol disorders.

Since then, similar findings have emerged. In research published in 2021, the data of 2,963 people in Korea indicated that middle-aged men, in particular, may be more prone to high triglycerides due to stressful life events.

A study published in 2022 involving 124 college students between the ages of 20 and 22 years found that those with stressful life events, anxiety, and insomnia were more likely to have high levels of triglycerides and insulin and low levels of HDL cholesterol.

How Does Normal Versus Chronic Stress Affect Cholesterol Levels?

Everyone experiences stress occasionally; when that happens, our bodies release hormones like adrenaline (the fight-or-flight hormone) and cortisol (a hormone that helps the body regulate stress response) to help us cope. During those times, you may notice that your heart beats faster and you have a heightened sense of alertness.

After the stressful situation subsides, hormones normalize and the body returns to its usual state. But if you face ongoing stress or anxiety, consistently elevated hormone levels can lead to various physical changes, including inflammation and high cholesterol levels.

In comparison, occasional stress is unlikely to affect cholesterol and triglyceride levels.

How LDL Cholesterol and Triglycerides Increase With Stress

Now that we understand that the body releases cortisol and adrenaline to help you deal with stress, it is essential to note that both hormones trigger cholesterol production.

Additionally, both hormones increase glucose (sugar) levels in the blood through various mechanisms, and chronically elevated glucose levels can lead to increased triglycerides as well as imbalance between "good" and "bad" cholesterol.

While your body may have tools to manage stress, chronic exposure can make it challenging, leading to persistent exposure to high levels of cortisol and adrenaline, which may increase your chances of having higher cholesterol levels.

Stress, Diet, and High Cholesterol: What's the Link?

During times of stress, people can sometimes make poor food choices.

A study published in 2017 found that elevated stress levels were linked to a higher likelihood of consumption of ultra-processed foods. A diet high in ultra-processed foods has been shown to lead to high triglyceride levels.

The study from 2017 also stated that stressed individuals also engage in other risk-based behaviors such as smoking and drinking.

These behaviors can create a cycle of unhealthy outcomes that feed off of each other. A diet high in ultra-processed foods doesn't only impact cholesterol levels but also can increase the risk of weight gain, type 2 diabetes , heart disease , and other issues. These conditions not only could harm the physical well-being, but also the emotional well-being.

Some research also suggests that stress can lead to lower levels of certain nutrients.

More research is needed, but examples include magnesium and zinc, which appear to have anti-stress properties.

Strategies for Managing Stress and Lowering Cholesterol Levels

Consider these tips:

• Engage in regular exercise, gradually increasing duration and intensity until at least 2.5 hours of moderate-intensity aerobic physical activity per week.
• Adopt a healthy diet with plenty of fresh plant-based foods and whole foods.
• Limit alcohol intake to one drink per day for women and two for men.
• Take a break from screen time, especially news stories.
• Get regular sleep, about seven to eight hours per night.
• Avoid tobacco and nonmedical drugs.
• Use medications only as prescribed by your healthcare provider.
• Set aside time for yoga, meditation , painting, and creative activities that you enjoy. Share your feelings with others, or try counseling.
• Ask a healthcare provider for a cholesterol test.
• Manage your weight, if necessary.
• Keep any medical appointments and follow your provider's advice on living with health issues.

Dietary tips for managing cholesterol:

• Limit foods high in saturated fats, like fatty or processed meats .
• Choose fiber-rich foods , such as oatmeal, fresh fruits, and vegetables.
• Opt for foods that are low in salt (sodium) and sugar.

Finally, eating mindfully can be enjoyable and help you break the cycle of unhealthy dietary habits and stress.

Here are some tips:

• Establish regular meal times, tell others about your decision, and commit to it. Make healthier choices, even when eating fast food.
• Set aside time weekly to buy nutrient-dense foods for home-cooked meals.
• Chew and eat slowly.
• Share meals with others when you can.
• Avoid screen use and other distractions during meals.
• Focus on enjoying food for its social and nutritional benefits.
• Avoid eating too close to bedtime.

The Takeaway

When you're stressed, your body releases certain hormones that can help you cope with the challenges. However, consistently high levels of these hormones can contribute to various health issues, including increased triglycerides and "bad" LDL cholesterol, ultimately raising your risk of cardiovascular disease.

If you're concerned about your stress levels or cholesterol, it's a good idea to consult a healthcare provider. They can offer guidance on managing both issues.

Editorial Sources and Fact-Checking

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