Top Skin Health Tips for American Heart Month

February is American Heart Month — the perfect time to shine a spotlight on cardiovascular well-being and the daily habits that keep it strong. While most people initially think of diet and exercise for heart health, your skin can both affect and reflect your heart’s condition. For more information, plus Chicago Skin Clinic’s top skin health tips, keep reading!

The Importance Of The Heart & Heart Health

It’s no secret that the heart is one of the most important organs, working nonstop to keep you alive. This powerful muscle pumps oxygen-rich blood through a network of arteries and veins, delivering essential nutrients to every organ and tissue. At around 100,000 beats per day (on average), circulating about 1.2 gallons of blood (depending on your weight, age, gender, and more), the heart creates a constant flow of blood that ensures your body functions properly, supporting everything from brain activity to muscle movement.

When the heart isn’t working efficiently, you may experience symptoms like fatigue, shortness of breath, and dizziness, plus serious health issues like heart disease, heart attacks, and strokes.

What Does Your Heart Have To Do With Your Skin?

At first glance, your heart and your skin might not seem to be connected, but when you remember that your skin is an organ — the largest organ in the integumentary system! — it makes a little more sense.

Just like your heart, your skin relies on a steady flow of oxygen-rich blood to stay healthy. When circulation is strong, your skin gets the nutrients it needs to repair itself, fight off damage, and maintain that natural glow. This close relationship means that when heart or skin health declines, the other can suffer, too.

• Poor circulation can make your skin look dull and dry. When circulation is strong, your skin looks plump, bright, and healthy, but if blood flow is sluggish due to heart problems, it can lead to dryness, discoloration, and slower healing.
• Inflammatory skin conditions like psoriasis and eczema have ties to heart disease. Studies indicate that systemic inflammation from these conditions may contribute to the development of cardiovascular problems over time. The severity of psoriasis and eczema also matters. Those with frequent flare-ups or widespread skin involvement tend to have a higher risk of heart disease. Additionally, obesity rates are higher among people with inflammatory skin conditions, which may further increase the risk. Excess weight can lead to high cholesterol, insulin resistance, and increased strain on the heart, creating a cycle where inflammation, weight, and heart health all influence one another.
• Your skin can reveal early warning signs of heart trouble before other symptoms appear. For example, a blue or purple tint on the skin — especially on the lips, fingers, or toes — can indicate poor oxygen circulation, a condition known as cyanosis. Another sign to watch for is clubbing, where the tips of your fingers or toes become rounder and wider, which can suggest long-term oxygen deprivation related to heart or lung disease. Additionally, persistent redness or flushing, especially in the face, may be linked to high blood pressure.
• Heart disease can contribute to swelling and puffiness. If your heart isn’t pumping efficiently, fluid can build up in your body, leading to swelling in the feet, ankles, hands, and even around the eyes. This condition, known as edema, may be an early sign of heart issues, especially when paired with shortness of breath or fatigue.
• Cholesterol buildup can impact skin health. When cholesterol levels are high, fatty deposits can form in arteries, restricting blood flow. This not only increases the risk of decreased heart health but can also make the skin appear dull or even lead to xanthomas (yellowish, fatty deposits that form under the skin).

While the connection between heart and skin health may not be obvious initially, the research is clear — what’s good for your heart is often good for your skin, too. Fortunately, there are plenty of ways to support your cardiovascular health, many of which come with added benefits for your skin. In honor of American Heart Month, let’s explore simple, effective lifestyle changes that can boost both heart function and skin vitality.

Have A Healthy Diet

Food is one of the most important parts of life. It provides energy, brings comfort, and plays a major role in overall health. What you eat affects everything from your heart’s ability to pump blood to your skin’s ability to repair itself. A well-balanced diet helps maintain strong circulation, supports cell regeneration, and keeps inflammation in check. The same foods that protect your heart can also nourish your skin, helping it stay clear, smooth, and healthy. Eating with both in mind is one of the simplest ways to support your body inside and out.

• Heart-healthy fats: Omega-3 fatty acids, found in salmon, walnuts, and flaxseeds, help reduce inflammation and support healthy blood vessels, improving circulation to the skin.
• Antioxidant-rich foods: Leafy greens, berries, and tomatoes are packed with vitamins that fight oxidative stress, shielding the skin and heart from damage.
• Fiber-filled whole grains: Foods like quinoa, brown rice, and oats help lower cholesterol, support digestion, and influence skin clarity.
• Lean proteins: Fish, poultry, beans, and legumes provide essential amino acids for skin repair and heart function.

Manage Your Stress

Stress might feel like just a mental burden, but it has real physical effects on your body, including your heart and skin. When you’re stressed, your body releases cortisol, a hormone that can increase blood pressure, strain your heart, and disrupt circulation. This can weaken blood vessels and reduce the flow of oxygen and nutrients to your skin, making it look dull or dehydrated. Stress can also trigger inflammation, which may worsen conditions like acne, eczema, and psoriasis. By managing stress, you can protect your mental well-being and help your heart stay strong and your skin clear.

• Practice mindfulness and relaxation techniques: Meditation, journaling, deep breathing, and yoga can help lower cortisol levels, reducing inflammation that affects your heart and skin.
• Get enough sleep: Poor sleep can wreak havoc on your body and increase cortisol levels. Aim for around 7–9 hours of quality sleep per night.
• Stay active & go outdoors: Fresh air, nature, and exercise is a natural stress reliever that helps improve circulation, boost mood, and support heart and skin health. Even a short daily walk can make a difference.
• Take time for self-care: Whether it’s reading, spending time with loved ones, unplugging from screens, or enjoying a skincare routine, making time for relaxing activities, you can lower stress and improve overall well-being.

Stress is unavoidable, but how you handle it makes all the difference. Finding healthy ways to relax can keep your heart strong, skin clear, and mind at ease.

Regular Exercise

Staying active is one of the best things you can do for your heart and skin. Exercise improves circulation, delivering oxygen and nutrients that keep your skin glowing while strengthening your heart and lowering cortisol levels, reducing stress-related breakouts and inflammation.

The key is to choose workouts that match your fitness level and gradually increase intensity to avoid injury. Whether it’s walking, yoga, strength training, or swimming, consistency is more important than intensity.

Quit Smoking

Smoking does more than harm your lungs. The chemicals in cigarettes directly impact your skin by damaging blood vessels, causing premature aging, uneven skin tone, a loss of elasticity, and wrinkles.

Beyond aesthetics, smoking weakens your skin’s ability to heal, and your heart works overtime to counteract the damage, increasing your risk of high blood pressure and heart disease. Quitting isn’t easy, but the benefits — healthier heart, skin, and lungs — are worth it.

Get Regular Skin Checkups

One of the best ways to protect both your skin and heart health is to see your dermatologist regularly. Routine medical visits can catch potential problems early, giving you the best chance to manage risks before they become serious. These appointments are especially important for people with inflammatory skin conditions like psoriasis or eczema, as they may be at a higher risk for heart-related conditions. 

Take The First Step To A Healthier, Happier You

At Chicago Skin Clinic, our board-certified dermatologists can help support your skin’s health, and consequently your heart health, at every stage. Schedule an appointment in Chicago, IL, for personalized treatment and professional guidance today!

Posted by Chicago Skin Clinic