Why Ongoing Stress Raises Cholesterol and Blood Sugar and What You Can Do About It
- jadavisr
- Nov 1
- 3 min read
Stress is not just a mental or emotional issue. It is a physiological event that changes how your body regulates blood sugar, blood pressure and lipids, the very markers most people associate with long-term heart and metabolic health.
While short bursts of stress are perfectly normal, chronic stress keeps the body’s defence systems switched on for far too long. Over time, that overactivation begins to alter hormone balance, inflammation, and metabolic control, increasing risk for high cholesterol, insulin resistance, elevated blood pressure and cardiovascular disease.
The stress response and your metabolism
When your brain perceives threat, whether it is a deadline, financial pressure or emotional strain, it releases cortisol and adrenaline. These hormones are designed to mobilise energy — increasing glucose production in the liver and redirecting blood flow to the muscles.
In the short term, this helps survival. But if stress becomes daily, the continual surge of cortisol keeps blood sugar elevated, prompting the pancreas to release more insulin. Over time, cells become less responsive to insulin, paving the way for higher fasting glucose levels and, eventually, insulin resistance.
Insulin resistance does not occur in isolation. It often sits alongside raised triglycerides, low HDL cholesterol, increased abdominal fat and elevated blood pressure — a pattern collectively known as metabolic dysfunction. This cluster of risk factors significantly increases the likelihood of heart disease, stroke and type 2 diabetes.
How stress affects cholesterol and blood pressure
Cortisol also influences lipid metabolism. It can increase the release of free fatty acids into the bloodstream, which are then converted into triglycerides and LDL cholesterol by the liver. Chronic stress has been shown to lower protective HDL levels and promote a more inflammatory form of LDL — one that is more likely to contribute to arterial plaque formation.
At the same time, adrenaline and noradrenaline cause the blood vessels to constrict, temporarily raising blood pressure. When this becomes habitual, the arterial walls lose flexibility and baseline blood pressure rises — a key risk factor for cardiovascular events.
Physical signs that stress may be taking its toll
Elevated fasting glucose or HbA1c despite healthy eating
Raised cholesterol or triglycerides
Persistent central weight gain
Sleep disturbances or waking unrefreshed
Reliance on caffeine or sugar to sustain energy
Feeling “wired but tired”
Increased blood pressure readings
These are not simply lifestyle issues, they are biochemical signs that your stress response may be overactive.
Supporting metabolic and cardiovascular resilience
1. Stabilise blood sugar
A balanced glucose curve helps moderate cortisol release. Prioritise protein and fibre at each meal, reduce refined carbohydrates, and limit caffeine if anxiety or poor sleep are present. Avoid skipping meals, as long gaps can drive cortisol spikes.
2. Focus on anti-inflammatory nutrition Chronic stress promotes systemic inflammation. Nutrients that counter this include:
Omega-3 fats from oily fish, flaxseed and walnuts
Magnesium from leafy greens, nuts and seeds
Polyphenols from berries, olive oil, and green tea
Vitamin C and B vitamins, both rapidly depleted under stress
3. Support your stress response
Certain adaptogenic botanicals such as Rhodiola rosea or Ashwagandha may be appropriate when used under professional supervision. These can help modulate cortisol levels and improve resilience, though they are not a substitute for lifestyle change.
4. Prioritise recovery and rest
Cortisol and sleep have a reciprocal relationship, when one rises, the other suffers. Aim for regular sleep-wake times, morning daylight exposure and a predictable evening wind-down routine.
5. Regulate the nervous system. Structured breathing (for example, inhaling for 4 seconds, holding for 2, exhaling for 6) can help activate the parasympathetic nervous system, improving heart rate variability and reducing perceived stress.
The clinical reality
In practice, it is common to see individuals with raised cholesterol, borderline blood pressure or poor blood sugar control who eat well but remain under constant stress. Until that physiological stress load is addressed, the numbers rarely improve.
Nutrition is foundational, but stress physiology must also be part of the intervention, not just for mental wellbeing, but for cardiovascular and metabolic outcomes too.
Take the next step
If you are noticing changes in your blood pressure, cholesterol or glucose control despite healthy habits, it may be time to assess how your body is responding to stress.
Through nutritional and lifestyle assessment, we can identify how stress is influencing your metabolism and build a personalised strategy to restore balance.
Book a free health chat to explore how targeted nutritional therapy can help you reduce stress-related risk factors and support long-term heart and metabolic health.
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