by A recent study published in JAMA Network Open reveals that practicing mindfulness focused on healthy eating can have a positive impact on heart health. The study found that mindfulness training improves self-awareness and adherence to a heart-healthy diet, making it an effective tool for managing blood pressure and reducing the risk of cardiovascular disease.
The study involved participants with elevated blood pressure who took part in an eight-week mindfulness-based blood pressure reduction program. Compared to a control group, the participants showed significant improvement in self-awareness and adherence to a heart-healthy diet. The program, developed by lead author Eric B. Loucks in 2014, incorporates meditation, yoga, attention control, and emotion regulation to train participants in skills that lower blood pressure.
According to Loucks, improvements in self-awareness can influence people’s dietary choices. Becoming aware of how different foods make us feel, as well as our thoughts, emotions, and physical sensations around eating, can lead to healthier eating habits. This is crucial because high blood pressure is a major risk factor for cardiovascular disease, responsible for millions of preventable deaths worldwide each year.
Controlling and preventing hypertension is within everyone’s power through lifestyle changes, such as adopting a heart-healthy diet, engaging in physical activity, taking medication as prescribed, reducing alcohol intake, and managing stress reactivity. The mindfulness-based blood pressure reduction program not only emphasizes these lifestyle changes but also provides participants with the skills needed to implement them effectively.
The study focused on participant adherence to the DASH (Dietary Approaches to Stop Hypertension) program, which promotes a balanced eating plan rich in fruits, vegetables, whole grains, and low-fat dairy. Adherence to the DASH diet is typically low, despite its effectiveness in lowering blood pressure. The mindfulness group showed a significant improvement in their adherence to the DASH diet after six months, indicating the program’s effectiveness.
Additionally, the mindfulness group demonstrated a greater improvement in interoceptive awareness, which refers to the ability to sense and interpret signals from one’s own body. This heightened self-awareness plays a crucial role in making heart-healthy eating choices and managing blood pressure.
The results of this study provide evidence that a customized mindfulness training program targeted at diet and self-awareness can significantly improve heart-healthy eating habits and blood pressure control. By equipping participants with the necessary tools to make dietary changes, this program has the potential to lower the risk of cardiovascular disease and improve overall heart health.
Further research is underway to explore different program durations and variations, as well as factors that influence the implementation of mindfulness programs in real-world settings. This includes factors such as eligibility for health insurance coverage and accessibility for different patient groups. Ultimately, the goal is to integrate mindfulness-based interventions into healthcare systems, making them accessible to a wider population and enhancing their impact on heart health.
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