Mindfulness may help lower blood pressure within 8 weeks: Study

Simple practices such as mindfulness, gratitude journaling and optimism training may help improve heart health within a few weeks, according to a new review of clinical studies.

The research found that positive psychology and mindfulness-based programmes were linked to improvements in blood pressure, inflammation and other risk factors for heart disease.

The review, led by Rosalba "Rose" Hernandez, a professor at the University of Illinois Urbana-Champaign, examined 18 randomised controlled trials involving people with existing cardiovascular risks, including high blood pressure, heart failure and other health conditions.

Most programmes lasted between six and 12 weeks and included weekly sessions along with activities participants practised at home. The interventions were delivered through phone calls, apps, text messages, journaling, group sessions and a combination of in-person and online support.

Hernandez said mindfulness-based programmes lasting eight weeks showed improvements in systolic blood pressure and inflammatory markers among people with hypertension and those recovering from acute coronary syndrome.

One 12-week digital programme based on spirituality produced one of the largest reductions in blood pressure, lowering systolic blood pressure by 7.6 points, according to the study.

The researchers found that programmes involving frequent contact and regular practice were more consistently linked to improvements in heart health.

"The therapeutic dose that was most consistently linked with improvements in blood pressure, inflammation and endothelial function was daily practice reinforced by weekly sessions over eight to 12-week periods," Hernandez said.

Some programmes also encouraged participants to adopt healthier lifestyles. An eight-week WhatsApp-based programme, which combined weekly sessions with daily tasks, encouraged people to exercise more, improve their diets and take medicines as prescribed.

Another programme using motivational interviewing increased physical activity among heart patients by around 1,800 steps a day and also improved medication adherence.

The researchers said mindfulness and positive psychology interventions could become useful additions to long-term heart disease prevention and treatment. However, continued, less intensive support may be needed to help people maintain healthier habits over time.

The study, published in the journal Cardiology Clinics, adds to growing evidence suggesting that psychological well-being may play an important role in cardiovascular health.

Researchers said optimism, gratitude and other positive emotional experiences have increasingly been linked to better heart health. An earlier study led by Hernandez also found that people with higher levels of optimism tended to have healthier hearts.

The findings suggest that caring for mental and behavioural health could play an important role alongside conventional medical treatment in preventing heart disease and improving overall cardiovascular health.