1. Your stress hormones go up

Hormones like cortisol and adrenaline stay high.

These hormones make your heart beat faster and your blood pressure rise.

2. Higher blood pressure = more work for the heart

When blood pressure stays high, your heart must pump harder to push blood through your body.
This extra effort is called strain.

3. The heart muscles get tired or stressed

Over time, constant strain can make the heart:

1. Weaken
2. Become stiff
3.  Increase your risk of heart disease or irregular heartbeat

4. Poor sleep also affects blood vessels

Lack of sleep makes blood vessels less flexible, so the heart pushes blood with more force.“Heart strain” means your heart has to work harder than normal. Poor sleep affects your body in ways that make the heart pump with more pressure and effort.

Exercise 

 

Aim for 30 minutes a day, 5 days a week.

Walking, jogging, swimming, dancing — all are good for the heart.

Exercise helps lower blood pressure, cholesterol, and stress.

smoke and drink 

 Avoid Smoking & Limit Alcohol

Smoking damages blood vessels and raises your heart attack risk.

If you drink alcohol, keep it light or moderate.

 

 Check Your Health Numbers

Monitor blood pressure, cholesterol, blood sugar, and weight.

High blood pressure or diabetes can silently harm your heart.

 Enjoy and reduced stress

 Practice deep breathing, meditation, or yoga.

Take short breaks during the day.

Spend time in nature or with people you love.

Poor stress control can increase heart disease risk.

Food 

1.  Choose fruits and vegetables every day.
2. Eat whole grains like oats, brown rice, whole wheat bread.
3. Add healthy fats such as avocado, nuts, olive oil.
4. Eat lean proteins: fish (especially salmon), chicken, tofu.
5. Reduce salt, sugar, and fried foods.