Is Air Pollution Hurting Your Heart?

On April 22nd, billions of people around the world will celebrate Earth Day. While we may think of Earth Day as a way to protect the Earth, we likely rarely think of it as a way to protect ourselves - more specifically our hearts.

Earth Day might focus on issues like climate change and pollution, but polluted air does more than just hurt our planet. It can also impact our cardiovascular system.

What Exactly is Air Pollution?

We hear the word pollution all the time, but do we really know what it is? According to the World Health Organization (WHO), "air pollution is contamination of the indoor or outdoor environment by any chemical, physical or biological agent that modifies the natural characteristics of the atmosphere." (1)

Air pollution is made up of harmful substances in the air we breathe, and the biggest troublemakers are things like particulate matter (PM2.5)—tiny particles that can sneak into your lungs and bloodstream—along with nitrogen dioxide (NO2) from car exhaust, and ozone, which forms when pollution reacts with sunlight. Even though you can’t always see them, these pollutants can quietly do damage to your body over time.

Data from WHO shows 99% of people around the world are breathing air that's more polluted than it should be. The problem is even worse in low- and middle-income countries, where people are exposed to the highest levels of harmful air pollutants.

How Pollution Affects the Heart

Many factors can contribute to heart disease, and while we may think only things like genetics, poor diet, and smoking can cause it, more evidence shows that air pollution plays a role too. You may not be able to see these tiny particles floating through the air, but they can have a serious impact on your heart health.

According to the American Heart Association, short-term exposure to air pollution can increase your risk of heart attacks, stroke, arrhythmias, and heart failure, especially in elderly and already vulnerable populations. (2)

And that's just short-term. Long-term exposure is a whole other animal.

If you're exposed to air pollution long-term, you raise your risk of developing atherosclerosis, which is plaque that builds up in artery walls and leads to heart disease. Not to mention - your risk of death is also higher in long-term exposure.

In both short-term and long-term exposure, your chance of having high blood pressure increases, putting you at a greater of heart problems.

What You Can Do to Protect Your Heart

You might not be able to see air pollution, but you can take simple steps to protect your heart from it.

Check your local air quality: Just because you can't see air pollution doesn't mean you can't figure out the quality. You can easily check the air quality by looking at your phone's weather app under the AQI or air quality index. Consider staying inside if the air quality is moderate to hazardous, especially if you have a pre-existing medical condition.

Use an air purifier inside: Although pollution is inside, it has the ability to reach you indoors through doors and windows. Using an air purifier with a HEPA filter can help reduce your exposure indoors. And on days where the air quality is suffering, keep your windows closed.
Be smart about outdoor workouts: Try to avoid outdoor exercise during peak pollution times—usually mid-day or during heavy traffic hours. Early mornings or after rainfall tend to be better for cleaner air. Your heart will thank you for choosing the right time to move.