Heart Health & Stress Reduction

No one is immune to stress - and in the workplace, it shows up in all sorts of ways: tight deadlines, heavy workloads, long hours, unclear expectations, lack of control, job insecurity, expectations to be “always on”, juggling child-care, dealing with health conditions…the list goes on and on. 

In 2023, a study out of Quebec established a causal link between job strain (high demand and low control) and an increased risk of cardiovascular problems. This study showed that chronic stress can contribute to heart disease. That means - among the well known risk factors for heart disease – high blood pressure, high cholesterol, diabetes, smoking, physical inactivity, unhealthy diet and being overweight – workplace behaviours and cultures can be a risk factor for developing long-term heart health complications. 

This is a problem for employees and employers alike because the impact is clear: heart disease is the 2nd leading cause of death in Canada and about 1 in 12 Canadians over the age of 20 are already living with diagnosed heart disease. 

This is why heart-health conversations belong in the workplace. Stress isn’t just a personal issue; it’s an organizational one with real, measurable consequences. Employers have a duty of care to support employees and when employers create environments that reduce unnecessary pressure, support work–life balance, and encourage healthy habits, they’re not only protecting their people, they’re strengthening their teams, reducing long-term costs, and building a culture where employees can thrive. Heart health isn’t “extra.” It’s foundational to a productive, sustainable workforce. Healthier hearts means healthier teams, and that results in healthier organizations. 

Understanding the Stress–Heart Connection

When we talk about stress, most people think about feeling overwhelmed, worried, or stretched too thin, but chronic stress goes deeper than that. It quietly affects your body every single day, especially your heart.

Here’s what’s happening behind the scenes:

Your body stays stuck in “fight-or-flight” mode.

That response is helpful in true emergencies, but when work pressure, financial worry, or daily responsibilities keep triggering it, your heart is constantly being told to speed up. Your body keeps releasing adrenaline and cortisol, chemicals meant for short bursts – not all day, every day.

Inflammation starts to rise.

Chronic stress can increase inflammation throughout the body. Over time, that lingering inflammation contributes to the buildup of plaque in the arteries, making it harder for blood to flow the way it should.

Blood pressure climbs.

When your stress response is activated too often, your blood vessels tighten, your heart works harder, and your blood pressure goes up. Even small, consistent increases add strain to the cardiovascular system.

The result?

Stress doesn’t just “feel bad.” It can make the heart work overtime. And while this process is slow and mostly invisible, it’s one of the reasons stress management is a core part of long-term heart health.

What Can Employees Do to Reduce Stress 

A lot of people tend to think “I just need a vacation,” “Stress is normal,” “If I ignore it, it’ll pass” or “stress actually motivates me,” but the reality is, when it comes to chronic stress – the kind that negatively impacts your mind and body – these are myths. 

You’ve probably felt at least one of these myths implode for yourself - you might have come back from a holiday feeling relaxed and at ease, but the minute you walk through the door at work – or more likely, the night before – you’re right back in the depths of overwhelm, with headaches, muscle tension, irritability, anxiety and exhaustion as if you never went away in the first place. 

These myths are actually damaging because they’re placing the blame – and the solution – solely on the individual, and they hold people back from finding truly health-supporting solutions that lead to better long-term health. 

The good news: tools like mindfulness, breathwork, taking breaks, setting boundaries, and using employee benefits designed to support mental wellbeing can undo a lot of the impact and help protect your heart over time.

So what actually helps? Evidence-backed practices that benefit heart health include:

• Regular movement

• Better sleep hygiene

• Mindfulness or breathing

• Blood pressure checks

• Healthy nutrition

The Role of Workplace Benefits in Heart Health

Employee benefits also play a significant role in helping employees manage their heart health. 

Extended Health Benefits

• Coverage for counselling or therapy to help manage stress and anxiety.

• Massage, physiotherapy, and chiropractic care for stress-related tension.

Wellness Spending Accounts / Lifestyle Spending Accounts

• Support the investment in fitness classes, gym memberships, or yoga/meditation apps.

• Encourage heart-healthy activities: walking groups, sports leagues, hobby-based movement.

Employee Assistance Programs (EAPs)

• Offer short-term counselling.

• Provide stress management tools and workshops.

• Access to financial counselling; reducing financial stress can reduce overall stress load.

Preventive Screenings & Virtual Care

• Access to blood pressure monitoring.

• Offer heart health screenings.

• Easy access to primary care.

• On-demand nursing support to answer “is this normal?” health questions.

What Employers Can Do Beyond Their Benefits Plan

Beyond choosing benefits plans that truly support employees mental and physical health, including specifically their heart health, employers can: 

• Promote movement-friendly workplaces, by modelling “micro-breaks” or encouraging walking meetings;

• Normalize the use of employee benefits, both formally through communication channels and informally with leaders sharing what they personally use;

• Address the culture of urgency and offering predictable workload cycles with clear expectations;

• Offer mental health training for managers and share how leadership behaviour – communication, clarity, empathy – directly impacts stress; and

• Encourage leaders to follow some best practice approaches, including checking in with employees regularly; providing context, not just tasks; recognizing accomplishments and allowing flexibility whenever possible. 

A Simple Checklist Employers Can Start With

If you’re an employer looking to better help your employees manage their heart health, here’s how to get started:

• Review if your benefits plan includes mental health coverage

• Communicate coverage monthly or quarterly, not annually

• Encourage leaders to model healthy boundaries

• Ask employees which wellness supports matter most

• Promote preventive care during Heart Month and beyond

The statistics may be staggering, but heart health isn’t about dramatic changes - it’s about consistent, manageable habits. Benefits play a crucial role, but leadership and culture amplify (or diminish) the impact. Small steps shape long-term health. If you’re interested in a benefits review or learning more about how your plan can be optimized to better support heart health for your employees, please reach out and let’s chat.