An American study has revealed that positive psychological practices—specifically mental exercises such as mindfulness meditation, gratitude journaling, and optimism training—can contribute to lowering cardiovascular disease risk factors within just a few weeks.
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Researchers from the University of Illinois, in a study published Monday in the journal Cardiology Clinics, explained that maintaining these long-term benefits may require periodic support and reinforcement.
Cardiovascular diseases (CVD) are a group of disorders affecting the heart and blood vessels, including coronary artery disease, hypertension, heart failure, atherosclerosis, and strokes. These are often caused by fat buildup in the arteries or unhealthy lifestyles—such as physical inactivity, poor diet, and smoking—alongside chronic stress and genetic factors. While they are among the leading causes of death globally, they are preventable or manageable through lifestyle improvements, regular exercise, managing blood pressure and cholesterol, and prioritizing mental health.
During the study, the team analyzed results from 18 randomized controlled trials that examined the impact of positive psychological interventions and mindfulness exercises on mental and physical health. The research included hundreds of adults with high cardiovascular risk factors, such as uncontrolled hypertension or heart failure, with an average age ranging from the late 50s to mid-60s.
Positive Practices
The results showed that programs incorporating positive psychological practices—such as mindfulness meditation (focusing on the present moment to reduce stress), gratitude journaling (writing daily positive reflections to boost satisfaction), and optimism training (training the mind to expect better outcomes and reduce negative thinking)—led to a reduction in systolic blood pressure and improved inflammatory markers in the body within only 6 to 12 weeks.
The study indicated that the most effective programs were those involving frequent communication with participants. For instance, an 8-week program conducted via WhatsApp, featuring weekly sessions and short daily tasks, achieved significant behavioral results; it encouraged participants to increase physical activity, improve their diet, and adhere to medication schedules.
Another program based on motivational interviewing showed remarkable results in heart patients, increasing average physical activity by approximately 1,800 steps per day and improving treatment compliance. Meanwhile, mindfulness programs primarily contributed to better physical activity levels and diet quality.
According to the researchers, the secret behind this impact is that positive psychological practices do not just "improve mood." Instead, they trigger simultaneous changes in stress levels, daily behavior, and the body's physiological response, which ultimately reflects on heart health. They emphasized that mental health has become a fundamental pillar of cardiac prevention, rather than a secondary factor, as reducing stress and fostering positive emotions directly impacts heart functions and blood pressure.
