High blood pressure, or hypertension, is very harmful to the human body. It unknowingly damages our vessels, heart, and kidneys; that’s why it’s often called a “silent killer.” Millions of people around the world are affected by this disease. Studies show that an estimated 1.6 billion people—around 30% of the global population—are already affected, and the number is increasing by 0.5% every year.
Being a common disease, people have many questions and misconceptions about it. One of the most common misconceptions is that medicine is the only solution. However, many people don’t realize that even with hypertension, a person can live a healthy and normal life.
Do you know how? Cardio! Yes, it’s like a magical pill that not only keeps your heart healthy but also lowers your blood pressure and ensures overall well-being. It helps reduce blood pressure by 5–7 mmHg, which means it can lower it by 20–30%.
This article will help you learn how to use cardio to control hypertension naturally—what exercises to include, the ideal duration and intensity, and how to incorporate it into your routine to see real results.
Understanding Blood Pressure
A normal person’s blood pressure is regulated at a normal rate, which is 120/80 mmHg. This is measured by assessing the blood pressure through the brachial artery in our arm. Blood pressure is primarily created by the systolic and diastolic pressures from our heart.
The level of blood pressure reflects the pressure in the blood vessels created by our normal heartbeats. First, the pressure created by the contraction of our heart is called systolic pressure, which is 120. The second pressure occurs when the heart goes into rest or expansion, known as diastolic pressure, which is 80.
According to the World Health Organization (WHO), when blood pressure rises to 140/90 mmHg, it is considered hypertension. This condition occurs when cholesterol (fat) accumulates in the arteries, narrowing them.
There are several reasons for this disease. Some of the major causes include:
• Genetics
• Alcohol
• Obesity
• Sedentary lifestyle
• Sleep apnea
• Hormonal problems
• High salt intake
• Processed food and low potassium levels
• Stress
How Does Cardio Help Hypertension?
Cardiovascular exercise is a great option to improve heart health, strengthen the heart, and regulate blood pressure by maintaining circulation. Through exercise, we can train our muscles and make them stronger. The heart is also a muscle and the most important one in our body. By strengthening the heart, it becomes more efficient and can pump more blood through the vessels, which helps to reduce blood pressure.
Additionally, cardio helps supply more oxygen to the organs and muscles, allowing them to function effectively without putting excessive strain on the heart. Moreover, people who do cardio tend to have lower heart rates at rest. As a result, their heart has to work less, which helps control blood pressure.
The biggest problem with high blood pressure is the buildup of cholesterol (fat) in the blood vessels, making them narrower. Cardio works as one of the best remedies to solve this problem. When someone does cardio, a chemical is produced in the endothelium (the inner lining of the blood vessels), which helps relax the vessels and make them wider.
Additionally, sometimes our arteries become stiff, and as a result, the heart needs to work harder, which increases the risk of stroke. Cardio makes the arteries more flexible. Cardio also helps stimulate the formation of capillaries (small blood vessels), improving circulation and reducing stress.
Cardio has both short-term and long-term effects on the human body. During exercise, blood pressure increases because the body needs more oxygen, requiring more blood to be delivered. As a result, circulation increases. However, after the exercise, blood pressure declines immediately, a phenomenon known as post-workout hypotension.
The long-term effect is that regular cardio lowers resting blood pressure, which is essential for those with hypertension. Research shows that cardio can lower systolic blood pressure by 5–10 mmHg and diastolic pressure by 3–8 mmHg.
Duration and Best Cardio for Hypertension
The World Health Organization (WHO) recommends doing 150-300 minutes of moderate-intensity aerobic exercise or 75-150 minutes of vigorous exercise per week to help control hypertension. In addition to cardio, they also suggest doing strength training at least two days a week. A combination of these two methods is a powerful weapon against hypertension.
Splitting the cardio time into five days means 30 minutes a day. Since hypertension is more common in people over 40, if this feels too intense due to your age, you can divide the 30 minutes into three 10-minute sessions throughout the day.
Some of the best cardio exercises to control hypertension include:
• Brisk walking
• Cycling
• Swimming
• Jogging
• Yoga & breathing exercises
These exercises will help melt the fat from your arteries and lower health risks. In addition, resistance training helps activate the muscles, which not only keeps your heart healthy but also contributes to reducing accumulated fat. Plus, muscles help keep insulin levels in control and regulate sugar levels. Both cardio and resistance training can effectively improve our overall well-being.
What Science Says
According to a study published in the European Journal of Preventive Cardiology, this study was conducted on twelve groups, including nine randomized controlled trials. The findings show that dynamic resistance training helps reduce systolic blood pressure by 3.2 mmHg and diastolic blood pressure by 3.5 mmHg.
academic.oup.com
In another study published in the British Journal of Sports Medicine, 270 randomized trials involving 15,827 participants were analyzed. The research found that all kinds of exercise help lower blood pressure levels, including aerobic, dynamic, high-intensity interval training (HIIT), resistance training, and isometric exercise.
bjsm.bmj.com
Lifestyle Adjustments to Control Blood Pressure
So far, we have learned how cardio can be helpful in lowering blood pressure. However, if you can adjust your lifestyle along with it, its effectiveness can be elevated multiple times. This makes it much easier for individuals who are already affected by this condition to lead a normal, healthy, and happy life. Here are some adjustment strategies:
- Maintaining a Healthy Diet
• High Potassium Foods: Bananas, spinach, sweet potatoes, and beans are some prime examples of high-potassium foods that help relax our blood vessels.
• Healthy Fats: Foods rich in omega-3 fatty acids, such as fish oil, olive oil, and nuts, are best for our heart health.
• Cutting Salt: When salt and sodium levels increase in our body, blood pressure also rises. That’s why you need to avoid processed and salty foods. - Manage Stress: Excessive stress is one of the main contributors to high blood pressure. Getting enough sleep can be the most powerful tool to manage this problem.
- Stay Hydrated: Reduce caffeine and sugary beverages. Instead, drink plenty of water to ensure proper hydration because dehydration can raise blood pressure.
- Avoid Alcohol and Smoking: Alcohol contains excessive amounts of bad calories that are very harmful to our heart health, and it can cause fat to accumulate in our arteries. Smoking narrows our blood vessels and makes them stiff. That’s why quitting smoking and alcohol is crucial for better heart health.
The Bottom Line
This article aims to break the misconception that people have in mind—that living with hypertension means relying on medicine for a lifetime and never being able to return to a normal life. Instead, it explores how you can naturally manage hypertension by simply giving yourself some time and adjusting a few bad habits.
Cardio helps strengthen your heart so that it can circulate blood more efficiently without any disturbance. It increases the flexibility of your vessels, melts fat to improve blood flow, and reduces arterial stiffness. Along with adjusting your bad habits, you’re not only managing your blood pressure but also ensuring a better and healthier life.
