The mind-heart connection: How nutrition can help
3/2/2026 by Lea Carlson
The mind-heart connection: How nutrition can help
Have you ever noticed how differently your body responds when you’re under a lot of stress compared to when you feel happy or content? On stressful days, your heart may race, or your muscles may become tense. This response is a simple example of how closely the mind and heart are connected.
Mental health conditions, such as chronic stress, anxiety and depression can influence cardiovascular health in several ways. Ongoing stress can:
• Raise stress hormone levels.
• Increase heart rate and blood pressure.
• Promote inflammation.
• Affect blood vessel function over time.
Mental health challenges may also make it harder to maintain healthy routines, which may include eating well, staying active or getting enough sleep. Together, these factors can create a cycle that impacts both mental well-being and heart health.
The good news is that nutrition is one practical tool that can help support both. Eating patterns that support heart health are also associated with better mental health. Diets rich in fruits, vegetables, whole grains, lean proteins and healthy fats, like the Mediterranean-style eating pattern, have been linked to lower rates of depression and reduced cardiovascular risk.
These foods provide fiber, antioxidants, vitamins, minerals and healthy fats that support brain function, reduce inflammation and help regulate the body’s stress response. Additionally, limiting ultra-processed foods, when possible, may also support both mental health and heart health.
Small, realistic changes that can make a difference:
• Fill half your plate with fruits and vegetables when possible.
• Choose whole grains over refined grains.
• Choose lean and plant-based protein sources, such as fish, poultry, beans and nuts.
• It includes healthy fats from nuts, nut butters, seeds, olive oil, fatty fish and avocados.
• Limit highly processed foods when you can.
Nutrition works best alongside other healthy habits. Getting adequate sleep, staying physically active and keeping up with preventative healthcare, can help buffer stress, support mental well-being and promote heart health over time.
Overall, focusing on creating simple, sustainable habits, rather than following a specific diet, can help support both mental and heart health.
Lea Carlson received her Bachelor’s degree in Dietetics from Iowa State University and is currently pursuing her Master’s degree in Clinical Nutrition from the University of Wisconsin – Madison while completing her dietetic internship at Mayo Clinic in Rochester, MN. She is interested in providing both outpatient and inpatient services in clinical nutrition upon graduation.
References:
https://newsnetwork.mayoclinic.org/discussion/the-brain-heart-connection-mayo-clinic-expert-explains-powerful-tie-that-works-both-ways/
https://www.todaysdietitian.com/mental-healths-link-to-cvd-risk/