Stress reduction strategies based on mindfulness -- the practice of focusing on the present moment -- could help lower blood pressure[1] among people who are on the brink of hypertension, according to a small new study.


Researchers from Kent State University found that people with prehypertension -- meaning they have borderline high blood pressure that does not yet necessitate medication -- have decreases in their blood pressure measurements if they undergo weekly sessions to learn mindfulness-based stress reduction practices.


The findings, which are published in Psychosomatic Medicine: Journal of Biobehavioral Medicine[2] , are based on data from 56 men and women with prehypertension who had an average age of 50. Researchers had these participants either undergo eight weeks of sessions of mindfulness training, or just receive lifestyle advice and learn a muscle-relaxation activity.


By the end of the eight weeks, people who learned the mindfulness strategies had a greater drop in blood pressure levels than those in the lifestyle advice group. Specifically, the mindfulness group experienced a decrease in systolic blood pressure (the higher number on a blood pressure reading) of 5 millimeters of mercury, versus 1 millimeter of mercury in the lifestyle advice group. And the mindfulness group experienced a decrease in diastolic blood pressure (the lower number on a blood pressure reading) of nearly 2 millimeters of mercury, versus an increase of 1 millimeter of mercury for the lifestyle advice group.


Mindfulness might benefit other areas of health[3] , too. Research has shown that the strategies could decrease levels of the stress hormone cortisol, lessen pain for people with certain chronic conditions, lower risk of depression and even improve sleep.



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  • Meditate


    Meditation can help maintain a calm and focused mind, but one side benefit of that relaxation could also help with blood pressure. When relaxed, the body produces more nitric oxide, <a href="http://www.npr.org/2008/08/21/93796200/to-lower-blood-pressure-open-up-and-say-om">which in turn helps blood vessels to open up, reducing the pressure of the blood flowing through</a>.




  • Adopt A Pet


    Research shows that <a href="http://www.webmd.com/hypertension-high-blood-pressure/guide/5-ways-pets-improve-your-health">pet owners have lower blood pressure</a> (also: lower cholesterol and heart disease risk), thanks to the anxiety-reducing qualities of an animal companion.




  • Work On Your Marriage


    In one 2008 study in the Annals of Behavioral Medicine, <a href="http://www.cbsnews.com/2100-500368_162-3955956.html">researchers found that happily married adults had better blood pressure</a> than happily single and unhappily married adults.




  • Get Moving


    This one's a no-brainer, but exercise is one of the best ways to lower blood pressure. There are many ways that the simple act of moderate exercise can improve your blood pressure (and overall health). First, it helps with other risk factors for hypertension, like extra weight and stress. But exercise also improves the strength of your heart so that <a href="http://www.mayoclinic.com/health/high-blood-pressure/HI00024">it can more effectively and efficiently pump blood, which lowers the pressure on the arteries</a>.




  • Stick To One Or Two Drinks


    Moderate drinking -- one drink for women and men over 65 and two drinks for younger men -- can actually help reduce blood pressure. <a href="http://www.mayoclinic.com/health/high-blood-pressure/HI00027">But more than that has the opposite effect</a>, according to the Mayo Clinic.




  • Monitor Your Caffeine


    There is some evidence that caffeine can temporarily increase blood pressure, though it's unclear if there is a long-term effect. The <a href="http://www.mayoclinic.com/health/high-blood-pressure/HI00027/NSECTIONGROUP=2">Mayo Clinic recommends</a> checking blood pressure 30 minutes after a cup of coffee or caffeinated soda to see if the effect remains.




  • Quit Smoking -- And Smokers


    Of course, for this and many other reasons, you should quit smoking. But even second-hand smoke can have a damaging effect on your blood pressure <a href="http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/UnderstandYourRiskforHighBloodPressure/Understand-Your-Risk-for-High-Blood-Pressure_UCM_002052_Article.jsp">because it damages arteries</a>.




  • Choose Pressure-Lowering Foods


    Several foods have been found to naturally lower blood pressure. Things like chili peppers, chocolate, beans and bananas have all been proven to lower blood pressure in humans or in trials with rats. <a href="http://www.huffingtonpost.com/2012/03/28/raisins-and-7-other-foods-lower-blood-pressure_n_1382535.html#slide=817449">Read on for more here</a>.




  • Keep Weight Under Control


    Eating well is essential to maintaining healthy blood pressure, but even if you live on <a href="http://www.huffingtonpost.com/2012/03/28/raisins-and-7-other-foods-lower-blood-pressure_n_1382535.html#slide=817449">beans and bananas</a>, extra pounds could harm you. In fact, one Italian study found that <a href="http://www.sciencedaily.com/releases/2007/09/070928180348.htm">hypertension in overweight patients was a secondary condition, caused by the excess weight</a>. In other words, once the weight was lost, the high blood pressure went with it.




  • Stay Away From Salt


    Perhaps the best known advice for healthy blood pressure is maintaining a low sodium diet. Follow the <a href="http://health.gov/dietaryguidelines/faq.asp">USDA's Dietary Guidelines for Americans</a>: a max of 2,300 mg of sodium for healthy, young adults -- or 1,500 mg a day or fewer for those who are over 50, African-American or suffering from diabetes or chronic kidney disease.