Strengthening Your Heart Against a Changing Climate
How environmental instability strains your heart and what you can do about it
Focusing on heart health is more relevant than ever as global weather events become increasingly extreme and environmental stressors put a lot of, well, stress on our cardiovascular systems.
Our hearts respond to everything around us—not only diet and exercise, but also the air we breathe and the temperatures we’re exposed to. When those conditions shift too quickly or too often, the heart has to work harder to keep the body in balance.
Unequal impacts
It’s important to note that climate-related health risks are not made equal and disproportionately impact the most vulnerable and disadvantaged, “including women, children, ethnic minorities, poor communities, migrants or displaced persons, older populations, and those with underlying health conditions,” according to the World Health Organization. Often those harmed first and worst by the climate crisis are the very people who have contributed the least to it.
How the environment is straining our system
From heatwaves and air pollution to extreme cold snaps and wildfire smoke, the heart and blood vessels are often the first to feel the strain. This climate-cardiovascular connection is real and recognized by cardiology experts worldwide.
An extensive 2024 systematic review led by Dhruv Kazi, MD, a Harvard Medical School associate professor, analyzed nearly 500 global studies and found overwhelming evidence that environmental stressors linked to climate change, particularly extreme heat, cold, and air pollution, are associated with higher rates of heart attacks, strokes, and cardiovascular deaths.
The authors also found growing evidence connecting wildfire smoke and ozone pollution with elevated cardiovascular risk, even among people living thousands of miles from the source. This is supported by other studies indicating that even low levels of air pollution will slowly but surely scar your heart, which can eventually lead to heart failure.
A 2024 review in European Heart Journal also notes a compound exposure risk, meaning that rising temperatures and worsening air quality often occur together, creating combined stresses that amplify harm to our hearts.
These exposures can trigger the same biological responses that doctors see in clinical stress tests:
- faster heart rate
- thicker blood
- inflammation in vessel walls
- higher blood pressure.
Over time, repeated environmental effects can fatigue the heart just as chronic emotional or physical stress does.
As environmental challenges become more frequent, we may need to develop greater cardiovascular resilience to stay healthy in a changing climate.
Supplements that support a resilient heart
While no supplement can replace good food, movement, and stress management, certain nutrients can help the body adapt to environmental stressors like heat, smoke, and pollution.
|
Nutrient supplement |
Potential benefits |
|
n-acetylcysteine (NAC) |
is a precursor to glutathione, the body’s master antioxidant, it may help the cardiovascular system recover from oxidative stress, such as that caused by air pollution or smoke exposure |
|
vitamins C and E |
are antioxidants that can protect blood vessels from damage triggered by free radicals and may support recovery after pollution or heat exposure |
|
omega-3 fatty acids |
are found in fatty fish, flax, and chia seeds, omega-3s can lower inflammation and improve blood vessel function, which may help the heart stay steady under stress |
|
polyphenols and carotenoids |
are compounds in berries, artichokes, olives, and leafy greens, they support circulation and reduce oxidative stress. |
|
B vitamins |
may help lower homocysteine levels, which may play a role in lowering the risk of heart and blood vessel disease |
|
magnesium |
helps regulate blood pressure, nerve function, and energy metabolism, which are especially important during periods of dehydration or heat |
Building cardiovascular resilience
The good news is that while we cannot control the weather, we can strengthen how our bodies respond to it. Cardiovascular resilience starts by conditioning the heart, protecting it during environmental stress, and supporting recovery through healthy habits and nutrition.
Melissa Lem, MD, board president of the Canadian Association of Physicians for the Environment, shares that, from her perspective, taking care of heart health is about “getting back to basics: ensuring adequate sleep, exercise, nutritious plant-forward diets, social connection, and regular time outdoors in nature.”
Lem also offers some practical tips when the air is polluted from wildfire smoke or there’s a heat wave, stressing the importance of “keeping our indoor environments healthy, via HEPA filters and indoor cooling, preferably with electric heat pumps, as they’re more energy efficient.” “Everyone should also learn how to interpret the Air Quality Health Index to determine when it’s safer to exercise indoors or outdoors as we see more frequent wildfire smoke events,” Lem says.
How climate stress hits the heart
- Heat waves increase heart-attack and stroke risk.
- Cold snaps are associated with stroke and heart failure.
- Air pollution can damage blood vessels and accelerate plaque buildup.
- Wildfires are associated with elevated blood pressure and overloaded emergency systems.
- Droughts and floods disrupt food, water, and healthcare access.
Hopeful and heartful future
Protecting the planet also protects our hearts. There is a growing field of research that explores the co-benefits of addressing public health and climate policy. Framing climate change as a health issue helps people see how it affects their lives today rather than as some distant or abstract problem.
Lem believes that a reduction in the use of fossil fuels will have the fastest and most profound impact on global cardiovascular health, “whether it’s through requiring clean energy to power new buildings, traffic congestion fees and incentives to purchase electric vehicles and e-bikes, or more active transportation infrastructure like bike lanes and sidewalks shaded by trees”.
These actions reflect a multi-layered approach to the issue and not only reduce air pollution, but promote exercise and social connection—both integral to heart health.
Lem points out that the Canadian Climate Institute projects climate-related health costs could grow to roughly $87 billion per year by mid-century and escalate to $246 billion annually by century’s end.
“If we want a sustainable healthcare system, we need to take action now to reduce our use of fossil fuels—and we’ll all breathe easier, with healthier hearts, as a result.”
Some ideas to help us listen to our hearts
Move with purpose
Regular physical activity can help train your heart and blood vessels to handle changes in temperature and blood pressure more efficiently.
Stay hydrated and cool
Dehydration thickens the blood and strains the heart. During heat events, drink water regularly, limit alcohol and caffeine, and find ways to cool down, such as taking cool showers or shaded breaks.
Filter your air and time your exposure
On smoky or high-pollution days, stay indoors with windows closed and use a HEPA filter, if possible. If you must go outside, exercise early in the morning when air quality tends to be better.
Protect your nervous system
Chronic stress amplifies cardiovascular strain. Prioritize good sleep, manage anxiety, and spend time outdoors in green spaces, which all help lower heart rate and blood pressure.
Eat for resilience
Diets rich in plants, omega-3s, and antioxidants can help strengthen the body’s defences against inflammation and oxidative stress. As the World Economic Forum suggests, climate change may make nutritious food less accessible, so supporting resilient local food systems helps both our hearts and the planet.
This article was originally published in the February 2026 issue of alive magazine.
Kristine Mitchell is a freelance writer and holistic counsellor who has travelled the world exploring the intersection between science, wellness, and the human experience.
Cassie Irwin, ND
Shawn Radcliffe
Daniela Ginta, MSc