The Impact of Substance Use on Heart Health

February is Heart Health Month—a time when we’re reminded to check in on one of the most important muscles in our body. If you’re in your late 30s or early 40s, you might not think much about heart disease yet. After all, heart problems often seem like something to worry about “later.” But here’s the reality: the choices we make today, including how we manage stress, what we eat, how we move, and whether we use substances like alcohol or nicotine, have a major impact on our heart’s long-term health. 

Substance use, even in amounts we might consider “normal” or “social,” can quietly increase the risk of high blood pressure and stroke. Because many of these risks don’t show symptoms until later, it’s easy to overlook them, until they become serious. The good news? It’s never too late to make heart-healthy changes and practice simple, sustainable habits to keep your heart strong for years to come. 

How Substance Use Affects the Heart

The heart works tirelessly to keep us going, but certain substances can put extra strain on this vital organ. Over time, these effects raise the risk of heart attacks, strokes, and other serious cardiovascular conditions, even in people who feel healthy. Here are some of the main ones to watch out for: 

• Alcohol: Linked to 65% of all cardiovascular deaths related to substance use. Heavy drinking can lead to high blood pressure, cardiomyopathy (disease of the heart muscle), arrhythmias (irregular heartbeats), an increased risk of stroke and even a cancer diagnosis. 

• Nicotine: Its consumption can lead to increased blood pressure, as well as narrowing and hardening of the arteries and arterial walls, elevating the risk of heart disease, artery disease, and potentially heart attacks. 

• Cocaine: Often termed the “perfect heart-attack drug,” cocaine significantly increases the risk of heart attacks. It causes elevated blood pressure, stiffened arteries, and thickened heart muscle walls, all of which strain the cardiovascular system.  

• Other Substances: The use of substances like amphetamines and cannabis has been associated with increased heart rates and blood pressure, contributing to a higher risk of cardiovascular events.  

Warning Signs of Heart Issues 

Heart disease can develop silently, often showing no symptoms until a major event like a heart attack or stroke occurs. However, there are early warning signs that shouldn’t be ignored, especially for those with a history of substance use. Recognizing these signs early and seeking medical advice can prevent serious complications. 

• High blood pressure: Often called the “silent killer,” high blood pressure can damage arteries and increase heart strain over time. 

• Chest discomfort: Any unexplained tightness, pressure, or pain in the chest (even if it comes and goes) could be a sign of heart trouble. 

• Shortness of breath: Feeling winded after minimal activity may indicate heart inefficiency. 

• Fatigue or dizziness: Constant tiredness or sudden dizziness can signal poor circulation or heart rhythm problems. 

• Swelling in the legs or feet: Fluid retention can indicate heart-related issues affecting circulation. 

How Reducing Substance Use Improves Heart Health 

The good news is that positive changes can significantly improve heart health. Research shows that cutting back or quitting harmful substances can: 

• Lower blood pressure and reduce strain on arteries. 

• Improve heart rhythm and decrease the risk of arrhythmias. 

• Reduce inflammation, helping blood vessels function properly. 

• Lower the likelihood of heart attacks and strokes. 

Within weeks of reducing alcohol or quitting smoking, heart rate and blood pressure start to stabilize. Over time, the risk of cardiovascular disease drops dramatically. The earlier changes are made, the greater the benefits you’ll be able to see. 

Heart-Healthy Habits to Adopt 

With all the information presented above, it’s normal to feel overwhelmed. But taking care of your heart doesn’t have to mean an extreme lifestyle overhaul. Small, consistent changes can make a big difference. The key is to find habits that fit into your life and are easy to maintain. Here are some practical habits that can help you protect your heart: 

• Balanced Diet: Aiming for a variety of fruits and vegetables to ensure the right nutrients, think about eating the rainbow. Include whole grains like brown rice, oats and whole wheat bread. Opt for protein sources such as fish, beans, and legumes and consume more healthy fats like olive oil, nuts and seeds. 

• Regular Physical Activity: Doing at least 150 minutes of moderate intensity exercise per week, combining cardiovascular exercises (like walking or cycling) with strength training. You can also integrate short bursts of physical activity such as taking the stairs or doing quick home workouts. 

• Stress Management: Practice techniques like meditation, deep breathing exercises, or yoga to help reduce stress. Engage in activities that bring joy and relaxation, whether it’s reading, gardening, or listening to music. 

• Sleep Quality: Go to bed and wake up at consistent times daily, ensuring your sleeping environment is dark, quiet and cool to promote restful sleep. Reducing exposure to screens before bedtime will also improve your sleep quality. 

• Health Screenings: Monitor your blood pressure regularly to ensure it remains within a healthy range. Check cholesterol levels to manage or reduce the risk of heart disease, as well as blood sugar to lessen the potential risk of diabetes. 

Strategies to Maintain Heart-Healthy Habits 

Starting heart healthy habits is one thing, sticking to them is another. Life gets busy, stress happens, and old routines can be hard to break. But building consistency doesn’t have to be overwhelming. Below are practical strategies to help you stay on track: 

• Set Realistic Goals: Start with small, achievable objectives, such as adding one serving of vegetables to your daily diet or taking a 10-minute walk during lunch breaks. 

• Track Your Progress: Use journals or mobile apps to monitor your habits, which can provide motivation and highlight areas for improvement. 

• Seek Support: Join groups or find a buddy with similar health goals to share experiences and encouragement.  

• Celebrate Milestones: Acknowledge and reward yourself for reaching healthy milestones to stay motivated, no matter how small or big. We want to create consistency!  

Understanding the profound impact of substance use on heart health is essential. By recognizing the risks and proactively adopting heart-healthy habits, you can significantly reduce the likelihood of cardiovascular complications.  

ALAViDA, a product of LifeSpeak Inc., is here to help you redefine your relationship with alcohol and other substances. Wherever you are on your journey, we offer a range of support options to help you make meaningful, positive changes. Access this link to explore further. 

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Sources: 

Mayoclinic.org
https://www.dailytelegraph.com.au/lifestyle/the-busy-persons-guide-to-staying-active/news-story/18c6f15af0983505ebd164228ffb7dd7
https://www.heart.org/en/news/2024/01/10/drug-and-alcohol-related-heart-disease-and-stroke-deaths-rising