Meditation for Heart Health: The Link Between Meditation and Cardiovascular Risk Reduction

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Most people think of meditation as just a relaxation technique. But could it also be a powerful tool to protect your heart? 

In this article, we’ll explore the link between meditation and cardiovascular risk reduction, how meditating can influence key heart health indicators like blood pressure, and practical tips for incorporating it into your routine.

Meditation and cardiovascular risk reduction

Numerous studies have highlighted meditation’s beneficial effects on heart health. For example, researchers have found that meditation:

Reduces anxiety and related heart health risks 

Many studies have shown that regular meditation significantly reduces anxiety, which has serious benefits for your heart health

One comprehensive review of 46 studies found that long-term, recurring anxiety was associated with a 41% higher risk of coronary heart disease and cardiovascular mortality.  This is because anxiety can cause fluctuations in blood pressure and heart rhythm, and–in extreme cases–even heart attacks. 

A strong, ongoing stress response can also lead to inflammation, which damages the linings of the arteries and sets the stage for coronary plaque buildup, a known precursor to heart disease.

Enhances heart rate variability (HRV)

Research has revealed that meditation can improve heart rate variability (HRV), the measure of the variation in time between heartbeats, reflecting the body’s ability to adapt to stress and environmental factors. 

A higher HRV is associated with better cardiovascular resilience and reduced risk of heart-related events.

Reduces stress hormones

Meditation can lower your levels of stress hormones like cortisol. Over time, high levels of cortisol in the blood can have harmful effects on the cardiovascular system. 

Potentially improves endothelial function

While research is mixed, some studies suggest that meditation improves the function of the endothelium, the lining inside blood vessels. 

A healthier endothelium means better blood flow and reduced risk of atherosclerosis (hardening or thickening of the arteries).

Related:   4 Easy Tips To Reduce Anxiety

Lowers blood pressure

Studies show that regular meditation can significantly lower blood pressure, a key factor in heart disease risk. 

This is especially relevant for those with high blood pressure (hypertension). Meditation can be an effective complementary approach to conventional treatments.

How much can meditation lower blood pressure?

How much meditation can lower your blood pressure depends on a few factors, including: 

  • The type and frequency of meditation
  • Your baseline blood pressure
  • Your overall lifestyle

One study showed that participants who meditated regularly lowered their systolic blood pressure by an average of 5 mmHg (millimeters of mercury), and their diastolic pressure by around 3 mmHg. 

These improvements are similar to the benefits you’d get from lifestyle changes like regular exercise or maintaining a healthy weight.

Just one meditation session can provide results

Most research on meditation for heart health centers on regular, sustained practice. But an exciting new study from Michigan Technological University suggests that just one hour-long session offers significant cardiovascular benefits.

Assistant Professor of Biological Sciences, John Durocher, and his team discovered that one hour after meditating, the 14 study participants exhibited a lowered resting heart rate and reduction in aortic pulsatile load (the change in blood pressure between heartbeats)–a crucial factor in cardiovascular health. 

Not only that, but participants reported sustained reductions in anxiety levels one week after their meditation session.

So you see, even one meditation session can positively impact the health of your cardiovascular system, with benefits compounding over time. If just one hour makes such a difference, imagine what a regular practice over months could provide.

How to start using meditation for cardiovascular health

Here are some tips to start practicing meditation for heart health:

  • Start small. If you’re new to meditation, you don’t have to dive into an hour or more, every day, right away. Start with short sessions of five to 10 minutes, and gradually increase as you get more comfortable with the practice. 
  • Choose your style. There are a number of different kinds of meditation, each with benefits for cardiovascular health. Participants in the Michigan Technological University study practiced a mixture of mindfulness meditation and body scan techniques. Experiment with different styles to find which works best for you. You can find many free meditations online or through apps like Insight Timer.
  • Combine with other heart-healthy lifestyle habits. Using meditation in conjunction with regular exercise enhances its benefits. Activities like walking, swimming, and yoga also support stress reduction and healthy cardiovascular function, complementing the effects of meditation.
  • Monitor your progress. If you can, keep track of changes in your stress levels (perhaps in a journal), blood pressure (with a device, if you have one), and overall sense of well-being by checking in to see how you feel. This can motivate you to continue, while helping you see the benefits of your practice in a tangible way.
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Meditation is a valuable tool to reduce the risk of cardiovascular disease. A growing number of studies are highlighting its ability to reduce anxiety, decrease blood pressure, and improve heart rate variability–all of which play significant roles in maintaining a healthy heart.

Incorporating meditation into your daily routine–along with other heart-healthy habits–is a simple and impactful way to protect your health and keep your heart going strong.

References:

Single Session Mindfulness Meditation Reduces Aortic Pulsatile Load and Anxiety in Mild to Moderately Anxious Adults – Durocher – 2018 – The FASEB Journal

Effects of Single-Session Meditation on Aortic Pulsatility and Anxiety in Mildly to Moderately Anxious Adults

Four Weeks of a Neuro-Meditation Program Improves Sleep Quality and Reduces Hypertension in Nursing Staff During the COVID-19 Pandemic: A Parallel Randomized Controlled Trial

Mindfulness-based therapy: A comprehensive meta-analysis – ScienceDirect

Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity

Anxiety disorders and cardiovascular disease – PMC

Anxiety and cardiovascular risk: Review of Epidemiological and Clinical Evidence – PMC

The association of chronic anxiousness with cardiovascular disease and mortality in the community: results from the Gutenberg Health Study | Scientific Reports

Current Perspectives on the Use of Meditation to Reduce Blood Pressure – PMC

Meditation Practice Improves Short-Term Changes in Heart Rate Variability – PMC

Heart rate variability is enhanced during mindfulness practice: A randomized controlled trial involving a 10-day online-based mindfulness intervention – PMC

Heart Rate Variability: New Perspectives on Physiological Mechanisms, Assessment of Self-regulatory Capacity, and Health risk – PMC

Impact of Reduced Heart Rate Variability on Risk for Cardiac Events | Circulation

Related:   Keeping Kids Healthy While in School

Effects of mindfulness meditation on serum cortisol of medical students

Cardiovascular Consequences of Cortisol Excess – PMC

Atherosclerosis: Process, Indicators, Risk Factors and New Hopes – PMC

Meditation and Coronary Heart Disease: A Review of the Current Clinical Evidence – PMC

Meditation and Cardiovascular Risk Reduction – A Scientific Statement From the American Heart Association

Mindfulness meditation lowers muscle sympathetic nerve activity and blood pressure in African-American males with chronic kidney disease

Blood Pressure Response to Transcendental Meditation: A Meta-analysis | American Journal of Hypertension | Oxford Academic

What is blood pressure and how is it measured? – InformedHealth.org – NCBI Bookshelf

Cardiovascular Effects and Benefits of Exercise – PMC

Author
Carrie Solomon

Carrie Solomon is a freelance health writer, copywriter, and passionate wellness enthusiast. She’s on a mission to help wellness-focused companies educate, engage, and inspire their audiences to make the world a healthier, happier place. Learn more about her at copybycarrie.com or on LinkedIn.

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