Experiencing occasional anger is part of being human, and it’s well-documented that chronic anger is associated with cardiovascular disease. However, new research indicates that merely recalling a moment of anger could also harm your heart.

A study published in May in the Journal of the American Heart Association found that spending a few minutes ruminating on a past anger-inducing situation can hinder your blood vessels’ ability to relax, thus affecting blood flow.

“Impaired vascular function is linked to an increased risk of heart attack and stroke,” said lead author Dr. Daichi Shimbo, a professor in the Division of Cardiology at Columbia University Irving Medical Center, in a news release. “Observational studies have linked negative emotions with cardiovascular events, with anger being the most commonly studied. There are fewer studies on anxiety and sadness, although they are also linked to heart attack risk.”

Dr. Shimbo and his team examined how anger, anxiety, and sadness affect blood vessel function. In the randomized controlled study, 280 participants were assigned one of four tasks for eight minutes:

• Anger: Recalling a personal memory that evoked anger
• Anxiety: Recalling a personal memory that evoked anxiety
• Sadness: Reading a series of depressing sentences
• Neutral: Repeatedly counting to 100

Before starting these tasks, participants relaxed for 30 minutes in comfortable chairs in a temperature-controlled room, without talking, using their phones, reading, or sleeping. Researchers then collected blood samples and measured heart rate, blood pressure, and blood vessel dilation using finger probes.

Immediately following the emotional tasks, researchers assessed the cells lining the participants’ blood vessels for increased cell injury, impaired blood vessel dilation, and reduced cell repair capacity. These assessments were repeated at 3, 40, 70, and 100 minutes.

Only the participants in the anger group showed impaired blood vessel dilation up to 40 minutes after recalling a time they were enraged. Previous research suggests such impairment could increase the risk of atherosclerosis, which is the buildup of plaque in the arteries, leading to stroke and heart disease. However, in this study, the damage was no longer detected after 40 minutes.

“We observed that recalling anger led to blood vessel dysfunction, though the cause of these changes is not yet clear,” Dr. Shimbo said. “Further investigation into the links between anger and blood vessel dysfunction could identify effective intervention targets for those at increased cardiovascular risk.”

Participants in the anxiety and sadness groups did not show significant changes in their blood vessel linings. Dr. Shimbo emphasized that future research should not group negative emotions together in their association with heart disease risk.

The study participants were adults from New York City, with an average age of 26. They identified as 50% female, 40% white, 29% Hispanic/Latino, 19% Asian, and 14% Black. They were all healthy, meaning they had no history of stroke, heart disease, high blood pressure, Type 2 diabetes, or mental illness. They were nonsmokers and not on any prescription medications or dietary supplements.

Due to these factors, it is “unclear whether the results would apply to older adults with other health conditions who would likely be on medication,” Dr. Shimbo said. Another limitation is that the study was conducted in a controlled environment rather than a real-world setting. Future research could examine the long-term effects of anger, anxiety, sadness, and other negative emotions.

The National Heart, Lung, and Blood Institute (NHLBI) funded the study. Laurie Friedman Donze, a psychologist with NHLBI, noted in a news release that the study fills a knowledge gap on how anger affects heart health and suggests that anger management interventions could help prevent heart disease, the leading cause of death in the U.S.

If your anger is frequent, severe, and impacting your relationships and quality of life, a licensed mental health care provider can help. The American Psychological Association also offers these anger management tips:

• Relax: Engage in calming activities such as deep breathing, visualization exercises, and yoga-like movements to diffuse tension.
• Change your environment: Your surroundings can influence your mood. Take some quiet time for yourself in a relaxing setting.
• Use humor: A good laugh can help ease anger.
• Communicate better: In an argument, slow down and think before you speak. Actively listen to others.