health

Cardiovascular Health Support

Cardiovascular Health Support is a broad outcome describing changes related to heart and blood-vessel health. It may be assessed through measures such as blood pressure, cholesterol markers, triglycerides, heart rate, or plaque rather than through a single symptom.

A concise starting point for understanding Cardiovascular Health Support.

39Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

39 options:10 some evidence8 mixed14 not enough evidence1 not tested in people4 personal stories only2 no benefit found

What studies foundSize of effect

Tai ChipracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
8 of 9 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Tai Chi page
BreathworkpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
6 of 7 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found a decrease in heart rate of −2.41 beats/minute. In a 2022 randomized trial of 291 people, arrhythmia occurred in 8.2% of the breathing-exercise group and 15.9% of the control group.
Open the Breathwork page
MeditationpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2025 review reported improved survival (88% vs 67%), less AF, and less VT (25% vs 55%) in an outcome analysis of 25 people. In a separate RCT of 201 participants, mindfulness-based blood pressure training improved composite cardiovascular health scores compared with controls.
Open the Meditation page
Infrared SaunapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A 2018 pooled analysis associated FIRS therapy with improved left-ventricular ejection fraction. A 2009 review addressed blood-pressure normalization and congestive heart failure, so the findings concern specific cardiovascular measures and conditions.
Open the Infrared Sauna page
SwimmingpracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
6 of 7 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A review reported improved cardiorespiratory fitness after 36 months of recreational swimming. In a randomized trial of 102 people with Hypertension (High Blood Pressure) or Overweight, AerG changed by −4.5%; findings on endothelial function and oxidative stress were mixed across studies.
Open the Swimming page
Hot YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
5 of 6 studies found a benefit; 1 found none. Strongest study: a systematic review of studies.
A review of randomized and non-randomized human studies describes cardiometabolic and functional adaptations with chronic Hot Yoga. In a quasi-experimental study of 36 people, brachial artery flow-mediated dilation increased in middle-aged and older adults, but not in young adults.
Open the Hot Yoga page
Ice Bath / Cold PlungepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Ice Bath / Cold Plunge page
Alternate Nostril Breathing (Nadi Shodhana)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A 2024 randomized trial of 100 participants reported reductions in heart rate, systolic and diastolic blood pressure, mean arterial pressure, and rate pressure product after the intervention.
Open the Alternate Nostril Breathing (Nadi Shodhana) page

Brisk WalkingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a 2022 trial, VO2max increased in all three walking groups: music-synchronised, paced, and normal walking. A 2025 trial also found lower RPP in the walking group than in the control group.
Open the Brisk Walking page
Mindfulness MeditationpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a reduction in diastolic blood pressure with MBSR compared with control conditions. A separate trial with 48 participants reported a decrease in blood pressure during stress in the meditation group.
Open the Mindfulness Meditation page
Hot BathpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
16 of 25 studies found a benefit; 9 found none. Strongest study: a pooled analysis of several trials.
Open the Hot Bath page
PilatespracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
8 of 12 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found improved cardiorespiratory fitness with mat Pilates. A review also reported improvements in cardiorespiratory function, walking, mobility and functional capacity.
Open the Pilates page
High-Intensity Interval Training (HIIT)practiceMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
41 of 52 studies found a benefit; 11 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 2,209 people in its analysis found a small decrease in cfPWV, while another found higher maximum heart rate but substantial variation among studies. Findings disagree: a separate pooled analysis found no significant improvement in peak heart rate.
Open the High-Intensity Interval Training (HIIT) page
Finnish SaunapracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
22 of 30 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
A 2020 meta-analysis of randomized and non-randomized human studies reported improved cardiovascular function and physical activity levels, especially in patients with low cardiovascular function; a 2016 randomized trial of 149 people also found improvements in plasma BNP, NYHA classification, 6-min walk distance (6MWD), and cardiothoracic ratio with Waon therapy. However, a 2025 systematic review of randomized trials found that repeated post-exercise heat did not further improve VO2max or VO2peak in a graded cycle ergometry test.
Open the Finnish Sauna page
CardiopracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
16 of 17 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found improved flow-mediated dilation, although results varied substantially between studies. Another pooled analysis found a greater improvement in left ventricular end-diastolic volume in males than females; a separate analysis reported no statistically significant comparisons for the measured physiological health indicators.
Open the Cardio page
Strength TrainingpracticeMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
9 of 11 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A review reported that strength training 1–2 days per week during pregnancy improved cardiorespiratory fitness and muscle strength. In a pooled analysis of randomized trials, resistance training alone or with aerobic training reduced arterial stiffness, but the result was no longer statistically significant after sensitivity analyses excluded non-traditional modalities.
Open the Strength Training page
YogapracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
7 of 9 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A 2024 pooled analysis of randomized and non-randomized human studies found increased brachial flow-mediated dilation among 395 people. Evidence for broader cardiovascular outcomes differs: a review found a non-statistically significant trend for a combined endpoint of death, non-fatal heart attack, non-fatal stroke, and emergency cardiovascular hospitalization among 3,959 people.
Open the Yoga page
CyclingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 114 people, cfPWV decreased at 6 and 12 months after the exercise intervention, with a greater reduction in the exercise group than the control group. A review also described improvements in peak oxygen uptake and power output with handcycling, and in VO2max and Pmax with tandem cycling.
Open the Cycling page
AcupuncturepracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Acupuncture page
Transcendental MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In an RCT of 197 people, Transcendental Meditation was associated with a 65% relative risk reduction in MACE after 5 (maximum) years of follow-up. A separate RCT found a greater decrease in LVMI at 4-month followup than in the control group.
Open the Transcendental Meditation page
Heating Pads / Warm CompressespracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A 2021 pooled analysis combining randomized and non-randomized human studies found an average systolic blood pressure decrease of 3.94 mmHg in research that included people with peripheral artery disease.
Open the Heating Pads / Warm Compresses page
QigongpracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Qigong page
Hatha YogapracticeNot enough evidence
Too few or too small studies to know if it works.
8 of 9 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Hatha Yoga page
FastingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 4 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A 3-week alternate-day fasting regimen improved MFR in a randomized controlled trial of 16 people with overweight. Separately, a review of observational studies involving 1,345 people found fasting was not associated with increased rates of major cardiovascular events or mortality relative to non-fasting periods.
Open the Fasting page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
17 of 19 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis found heart rate and pulse rate lower by 3.84 bpm in forest than non-forest environments. Findings differ: another pooled analysis reported fewer benefits in physiological outcomes among 3,554 people in its analysis.
Open the Forest Bathing (Shinrin-yoku) page
Indoor RowingpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Indoor Rowing page
Jump Rope TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Jump Rope Training page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a 2019 trial of 98 healthy participants, only one exercise group showed improved 10 yr cardiovascular risk and metabolic age after the intervention; the finding does not establish that all groups had these changes.
Open the Latin Dance Fitness page
Foam RollingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 3 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Open the Foam Rolling page
Tabata TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a 2023 randomized trial of 48 people with overweight, resting heart rate and MVO2 measured 5-min after exercise were lower after 8 weeks in the NaC group than at baseline.
Open the Tabata Training page
Laughter Yoga / TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a non-randomized trial.
A 2026 quasi-experimental study of 64 healthy participants reported a reduction in heart rate.
Open the Laughter Yoga / Therapy page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
Open the Cupping Therapy page
DancepracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Dance is described as improving cardiovascular fitness, including lower resting heart rate and blood pressure; this is an expert-knowledge claim rather than a finding from human studies.
Open the Dance page
Social DancingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
At moderate intensity, dancing contributes to aerobic physical activity and cardiorespiratory fitness, which are described as supporting cardiovascular health. Some community reports mention this potential benefit.
Open the Social Dancing page
Vinyasa YogapracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
Vinyasa Yoga’s moderate-intensity aerobic component and stress-reducing elements may affect blood pressure, lipid profiles, and cardiovascular risk factors. People mentioned this effect in 2 of 312 Reddit reports, which are personal accounts.
Open the Vinyasa Yoga page
Grounding / EarthingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Grounding / Earthing page
Mobility TrainingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Mobility Training page
CalisthenicspracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
Studies did not support this effect: a 2025 quasi-experimental study of 14 found no pre-to-post differences in blood-based markers of cardiometabolic health, including glucose, cholesterol and CRP.
Open the Calisthenics page
Wim Hof Method BreathingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit.
A randomized trial of 42 healthy participants found no significant time × group interactions in PWV, so the studies did not support a cardiovascular benefit.
Open the Wim Hof Method Breathing page

Show all 39

Comparing practices

PilatesMixed resultsSize of effect: Large7 trials
Finnish SaunaMixed resultsSize of effect: Medium12 trials
CardioMixed resultsSize of effect: Large14 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it39 listed

Start here

Most likely to help, from the evidence we have

PracticesHigh-Intensity Interval Training (HIIT)CertaintyMediumSourceMeta-analysisSmall effectconflicting findings53 other sources
A pooled analysis of randomized trials involving 2,209 people in its analysis found a small decrease in cfPWV, while another found higher maximum heart rate but substantial variation among studies. Findings disagree: a separate pooled analysis found no significant improvement in peak heart rate.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Asthma
Atrial Fibrillation
Cancer
Cardiomyopathy
Copd
Coronary Artery Disease
+15 more
Study result
Decreased cfPWV [SMD (95% CI) = −0.22 (−0.38; −0.06)]
Open High-Intensity Interval Training (HIIT)
→
PracticesTai ChiCertaintyMediumSourceRCTModerate effect9 other sources
A pooled analysis of randomized trials found reduced pulse wave velocity after Tai Chi in both studies that measured it, though results were summarized narratively because measurement sites differed. Another pooled analysis whose study designs were not recorded found that Tai Chi combined with usual care improved left ventricular ejection fraction by 4.15 (95% CI [2.40, 5.90]) compared with usual care alone.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Coronary Artery Disease
Diabetes Type2
Obesity
Osteoarthritis
Rheumatoid Arthritis
Study result
Pulse wave velocity was reported in two studies and was summarised narratively because of differences in measurement sites; both studies reported significant reductions after Tai Chi.
Open Tai Chi
→
PracticesHot BathCertaintyMediumSourceRCT26 other sources
A pooled analysis of randomized and non-randomized human studies reported small effects on heart rate. In a separate trial of 20, peak heart rate fell by −5 ± 4 bpm and −7 ± 6 bpm in the two groups after heat acclimation.
Who was studied
Healthy people and patients
Diabetes Type2
Heart Failure
Obesity
Peripheral Artery Disease
Study result
small effects on ... heart rate
Open Hot Bath
→
PracticesBreathworkCertaintyMediumSourceRCT7 other sources
A pooled analysis whose study designs were not recorded found a decrease in heart rate of −2.41 beats/minute. In a 2022 randomized trial of 291 people, arrhythmia occurred in 8.2% of the breathing-exercise group and 15.9% of the control group.
Who was studied
People with a condition
Hypertension
Study result
breathing exercises were also observed to cause a significant decrease in the heart rate (−2.41 [-4.53, −0.30], P = 0.03) beats/minute.
Open Breathwork
→
PracticesPilatesCertaintyMediumSourceRCTLarge effect12 other sources
A pooled analysis of randomized trials found improved cardiorespiratory fitness with mat Pilates. A review also reported improvements in cardiorespiratory function, walking, mobility and functional capacity.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Arthritis
Hypertension
Obesity
Stroke
Study result
Meta-analysis indicated a large effect of mat Pilates on ... cardiorespiratory fitness (standardized mean difference = 1.48, 95% confidence interval = 0.42-2.54)
Open Pilates
→
PracticesMeditationCertaintyMediumSourceRCT4 other sources
A 2025 review reported improved survival (88% vs 67%), less AF (0.9 vs 2.5, p=0.045), and less VT (25% vs 55%) in an outcome analysis of 25 people. In a separate RCT of 201 participants, mindfulness-based blood pressure training improved composite cardiovascular health scores compared with controls (standardized mean difference: 0.144; 95% CI: 0.023, 0.266).
Who was studied
Healthy people and patients
Study result
Improved survival (88% vs 67%), less AF (0.9 vs 2.5, p=0.045), less VT (25% vs 55%)
Open Meditation
→
PracticesInfrared SaunaCertaintyMediumSourceRCT5 other sources
A 2018 pooled analysis associated FIRS therapy with improved left-ventricular ejection fraction. A 2009 review addressed blood-pressure normalization and congestive heart failure, so the findings concern specific cardiovascular measures and conditions.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Chronic Pain
Coronary Artery Disease
Heart Failure
Obesity
Study result
was associated with ... an improvement in left-ventricular ejection fraction
Open Infrared Sauna
→

Medium probability(11)

PracticesCardioCertaintyMediumSourceRCTLarge effectconflicting findings18 other sources
A pooled analysis of randomized trials found improved flow-mediated dilation (SMD, 0.99; 95% CI, 0.69 to 1.29), although results varied substantially between studies (I2 = 87.1%). Another pooled analysis found a greater improvement in left ventricular end-diastolic volume in males than females; a separate analysis reported no statistically significant comparisons for the measured physiological health indicators.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Coronary Artery Disease
Hypertension
Overweight
Study result
Meta-analyses revealed a sex difference in LVEDV: males show a greater improvement in LVEDV (MD = 7.67, 95% CI: 2.75, 12.59, P = 0.002) than females after aerobic exercise training.
Open Cardio
→
PracticesStrength TrainingCertaintyMediumSourceRCTTrivial effectconflicting findings12 other sources
A review reported that strength training 1–2 days per week during pregnancy improved cardiorespiratory fitness and muscle strength. In a pooled analysis of randomized trials, resistance training alone or with aerobic training reduced arterial stiffness, but the result was no longer statistically significant after sensitivity analyses excluded non-traditional modalities.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Hypertension
Overweight
Stroke
Study result
Performing ST 1–2 days per week during pregnancy improved cardiorespiratory fitness, muscle strength, sleep duration, and prevention of excessive weight gain.
Open Strength Training
→
PracticesYogaCertaintyMediumSourceRCTSmall effectconflicting findings10 other sources
A 2024 pooled analysis of randomized and non-randomized human studies found increased brachial flow-mediated dilation among 395 people (mean difference = -1.23%; 95% confidence interval -2.23 to -0.23; p = 0.02). Evidence for broader cardiovascular outcomes differs: a review found a non-statistically significant trend for a combined endpoint of death, non-fatal heart attack, non-fatal stroke, and emergency cardiovascular hospitalization among 3,959 people (HR 0.90, 95% CI 0.71–1.15, p = 0.41).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
ADHD
Coronary Artery Disease
Depression
Intellectual Disability
Obesity
Recent Heart Attack
Study result
three [of four studies] demonstrated that yoga had a beneficial impact on supplementary outcomes. One investigation indicates that neither the interventional nor control groups possess the positive outcomes.
Open Yoga
→
PracticesFinnish SaunaCertaintyMediumSourceClinicalModerate effect31 other sources
A 2020 meta-analysis of randomized and non-randomized human studies reported improved cardiovascular function and physical activity levels, especially in patients with low cardiovascular function; a 2016 randomized trial of 149 people also found improvements in plasma BNP, NYHA classification, 6-min walk distance (6MWD), and cardiothoracic ratio with Waon therapy. However, a 2025 systematic review of randomized trials found that repeated post-exercise heat did not further improve VO2max or VO2peak in a graded cycle ergometry test.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Copd
Coronary Artery Disease
Diabetes Type2
Heart Disease
Heart Failure
Hypertension
+1 more
Study result
Sauna treatment was found to play a positive role in improving cardiovascular function and physical activity levels, especially in patients with low cardiovascular function.
Open Finnish Sauna
→
PracticesSwimmingCertaintyMediumSourceClinicalSmall effect8 other sources
A review reported improved cardiorespiratory fitness after 36 months of recreational swimming. In a randomized trial of 102 people with Hypertension (High Blood Pressure) or Overweight, AerG changed by −4.5% (p = 0.039); findings on endothelial function and oxidative stress were mixed across studies.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Hypertension
Overweight
Study result
Even 36 months of recreational swimming was enough to improve cardiorespiratory fitness
Open Swimming
→
PracticesHot YogaCertaintyMediumSourceClinical6 other sources
A review of randomized and non-randomized human studies describes cardiometabolic and functional adaptations with chronic Hot Yoga. In a quasi-experimental study of 36 people, brachial artery flow-mediated dilation increased in middle-aged and older adults, but not in young adults.
Who was studied
Healthy people and patients
ADHD
Depression
Obesity
Overweight
Study result
Chronic hot yoga appeared to elicit cardiometabolic (e.g. body composition, lipid profiles and macrovascular function) and functional adaptations applicable for health
Open Hot Yoga
→
PracticesIce Bath / Cold PlungeCertaintyMediumSourceClinical6 other sources
A review reported changes in several measures in cold-adapted people, including the apolipoprotein B/apolipoprotein A1 ratio, plasma homocysteine levels, glutathione peroxidase 1 activity, and oxidative stress markers. In an RCT involving 20 people, heart rate after the second fatigue protocol was 88.80 ± 5.52 beats min–1 after cold-water immersion and 105.20 ± 5.96 beats min–1 after passive recovery.
Who was studied
Healthy people and patients
Study result
The cold adapted group had a significant reduction in apolipoprotein B/apolipoprotein A1 (ApoB/ApoA1) ratio, plasma homocysteine levels, glutathione peroxidase 1 (GPX1) activity and oxidative stress markers... This study demonstrated that cold-adapted individuals showed an improvement in cardiovascu
Open Ice Bath / Cold Plunge
→
PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyMediumSourceClinical5 other sources
A 2024 randomized trial of 100 participants reported reductions in heart rate, systolic and diastolic blood pressure, mean arterial pressure, and rate pressure product after the intervention.
Who was studied
Healthy people and patients
Diabetes Type2
Hypertension
Hypothyroidism
Study result
AVPHFN intervention resulted in a significant reduction in cardiovascular parameters heart rate, systolic blood pressure, diastolic blood pressure, mean arterial pressure and rate pressure product (p
Open Alternate Nostril Breathing (Nadi Shodhana)
→
PracticesBrisk WalkingCertaintyMediumSourceClinical5 other sources
In a 2022 trial, VO2max increased in all three walking groups: music-synchronised, paced, and normal walking. A 2025 trial also found lower RPP in the walking group than in the control group.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Peripheral Artery Disease
Study result
All walking groups showed significantly increased VO2max (music-synchronised: 95%CI [1.01, 4.46], paced walking: 95%CI [4.16, 9.18], normal walking: 95%CI [1.74, 5.37], P < 0.05)
Open Brisk Walking
→
PracticesCyclingCertaintyMediumSourceClinical5 other sources
In a randomized trial of 114 people, cfPWV decreased at 6 and 12 months after the exercise intervention, with a greater reduction in the exercise group than the control group (−4.31 n/s, 95% CI, −5.71 to −2.90; p<0.001). A review also described improvements in peak oxygen uptake and power output with handcycling, and in VO2max and Pmax with tandem cycling.
Who was studied
Healthy people and patients
Study result
GEE analysis revealed a reduction in cfPWV at 6 and 12 months after the exercise intervention (p<0.001); the decrease in cfPWV was significantly more pronounced in the exercise group than in the control group (−4.31 n/s, 95% CI, −5.71 to −2.90; p<0.001).
Open Cycling
→
PracticesMindfulness MeditationCertaintyMediumSourceClinical2 other sources
A pooled analysis of randomized trials found a reduction in diastolic blood pressure with MBSR compared with control conditions. A separate trial with 48 participants reported a decrease in blood pressure during stress in the meditation group.
Who was studied
People with a condition
Hypertension
Study result
The comparison of MBSR versus control conditions on diastolic BP was associated with a statistically significant mean effect size favoring MBSR over control conditions (MD = −2.029; 95% CI: −3.676 to −0.383, p = 0.016, k = 6; 22 effect sizes overall), without evidence of heterogeneity (I2 = 0.000%).
Open Mindfulness Meditation
→

Low probability(21)

PracticesAcupunctureCertaintyLowSourceRCTLarge effect4 other sources
In pooled randomized trials, ACER was associated with a greater reduction in LVEDD than ER alone (MD = -5.65 mm, 95% CI [-6.81, -4.50], P < 0.00001) among 373 people in this outcome’s analysis; a separate pooled analysis found a 60% lower risk of major adverse cardiovascular events (MACE) among 376 people. The findings differ by outcome: another pooled analysis found no significant effect on resistance index.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Coronary Artery Disease
Female Infertility
Heart Failure
Study result
ACER was associated with a greater reduction in LVEDD than ER alone (MD = -5.65 mm, 95% CI [-6.81, -4.50], P < 0.00001); heterogeneity fell to I² = 15% after removing one study, certainty rated low.
Open Acupuncture
→
PracticesTranscendental MeditationCertaintyLowSourceRCTLarge effect4 other sources
In an RCT of 197 people, Transcendental Meditation was associated with a 65% relative risk reduction in MACE after 5 (maximum) years of follow-up (HR = 0.346; 95% CI = 0.134–0.893; p = 0.017). A separate RCT found a greater decrease in LVMI at 4-month followup than in the control group (−2.6 versus +0.3 gm/ht^2.7, P < 0.04).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Coronary Artery Disease
Diabetes
Heart Disease
Hypertension
Study result
In the survival analysis of MACE, there was a 65% relative risk reduction in the TM group after 5 (maximum) years of follow-up (HR = 0.346; 95% CI = 0.134–0.893; p = 0.017).
Open Transcendental Meditation
→
PracticesHeating Pads / Warm CompressesCertaintyLowSourceRCT3 other sources
A 2021 pooled analysis combining randomized and non-randomized human studies found an average systolic blood pressure decrease of 3.94 mmHg in research that included people with peripheral artery disease.
Who was studied
Healthy people and patients
Peripheral Artery Disease
Study result
systolic blood pressure (n = 10; MD: -3.94 mmHg, 95% CI: -7.22, -0.67; P = 0.02)
Open Heating Pads / Warm Compresses
→
PracticesQigongCertaintyLowSourceClinicalSmall effect5 other sources
A 2020 meta-analysis of randomized trials found a small improvement in LVEF with the addition of TQPs. In a 2024 randomized trial of 40 people, PWV decreased from 14.41±3.10 to 13.33±2.07 m/s in the practice group, while the control group showed no significant change.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Heart Failure
Hypertension
Study result
The addition of TQPs showed a small but significant improvement in the LVEF
Open Qigong
→
PracticesHatha YogaCertaintyLowSourceClinical9 other sources
A randomized trial of 70 people reported a significant time-versus-group interaction in left ventricular ejection fraction, although the measure improved in both groups. Another trial of 68 people found the total cholesterol/HDL-cholesterol ratio fell from 5.593 ± 0.119 mmol/l to 4.907 ± 0.116 mmol/l (-12.26%). A trial of 30 people found no effect on CD62E+ EMPs.
Who was studied
Healthy people and patients
Dyslipidemia
Heart Disease
Kidney Failure
Study result
left ventricular ejection fraction (LVEF) improved in both the experimental and control groups... significant time-versus-group interaction in LVEF
Open Hatha Yoga
→
PracticesFastingCertaintyLowSourceClinical5 other sources
A 3-week alternate-day fasting regimen improved MFR in a randomized controlled trial of 16 people with overweight. Separately, a review of observational studies involving 1,345 people found fasting was not associated with increased rates of major cardiovascular events or mortality relative to non-fasting periods.
Who was studied
People with a condition
Atherosclerosis
Diabetes Type2
Heart Disease
Heart Failure
Overweight
Pulmonary Hypertension
Study result
A 3-week ADF regimen ... improved MFR, suggesting ADF may provide a nonpharmacological strategy to improve cardiovascular health in individuals with overweight.
Open Fasting
→
PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceClinicalLarge effectconflicting findings19 other sources
A pooled analysis found heart rate and pulse rate lower by 3.84 bpm in forest than non-forest environments (95% CI −5.27 to −2.40; 563 participants; 13 trials). Findings differ: another pooled analysis reported fewer benefits in physiological outcomes among 3,554 people in its analysis.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Addiction Alcohol
Alzheimers Disease
Anxiety Disorder
Cancer
Chronic Fatigue Syndrome
Copd
+7 more
Study result
HR and PR of the forest environment were significantly lower than those of the non-forest environment (MD −3.84 bpm; 95% CI −5.27 to −2.40; P < 0.001; I^2 = 39%; 563 participants; 13 trials)
Open Forest Bathing (Shinrin-yoku)
→
PracticesIndoor RowingCertaintyLowSourceClinical5 other sources
In a 2021 randomized trial of 24 participants, heart rate fell at three exercise steps after 16 sessions in one training sequence, while the other sequence showed a reduction only at the final step. A 2023 randomized trial of 23 participants found heart-rate recovery increased from 21 ± 1 to 27 ± 1 bpm after the intervention.
Who was studied
Healthy people and patients
Menopause
Study result
HIIT-SIT elicited marked reductions in HR at STEPs 4, 5, and 6 after 16 sessions (p = 0.02). In contrast, in SIT-HIIT only HR at STEP 6 of POST was reduced (p = 0.07).
Open Indoor Rowing
→
PracticesJump Rope TrainingCertaintyLowSourceClinical3 other sources
An RCT of 52 participants reported a Ruffier Index change of MD -0.73 points. Findings differ on other measures: an RCT of 54 participants found no changes in heart rate or perceived exertion after training.
Who was studied
Healthy people and patients
Arthritis
Study result
Ruffier Index: p = 0.019; Cohen's d = −0.271
Open Jump Rope Training
→
PracticesLatin Dance FitnessCertaintyLowSourceClinical3 other sources
In a 2019 trial of 98 healthy participants, only one exercise group showed improved 10 yr cardiovascular risk and metabolic age after the intervention; the finding does not establish that all groups had these changes.
Who was studied
Healthy people
Study result
Only the ZF group significantly improved the 10 yr cardiovascular risk (p = 0.032) and metabolic age (p = 0.0025) post-intervention.
Open Latin Dance Fitness
→
PracticesFoam RollingCertaintyLowSourceClinical3 other sources
A trial of 10 healthy people found that baPWV decreased from 1,202 ± 105 to 1,074 ± 110 cm·s-1 after Foam Rolling, while control trials showed no significant change. A separate trial found no significant effects on VO_2max or submaximal heart rate.
Who was studied
Healthy people
Study result
The baPWV significantly decreased (from 1,202 ± 105 to 1,074 ± 110 cm·s-1) after SMR using a foam roller (both p < 0.05), but neither significantly differed after CON trials.
Open Foam Rolling
→
PracticesTabata TrainingCertaintyLowSourceClinical3 other sources
In a 2023 randomized trial of 48 people with overweight, resting heart rate and MVO2 measured 5-min after exercise were lower after 8 weeks in the NaC group than at baseline.
Who was studied
People with a condition
Overweight
Study result
Following 8 weeks, a significant main effect for time was noted for RHR (P<0.04) and MVO2 (P<0.03) at 5-min post-test at 8 weeks, with values being significantly lower in the NaC group in comparison to baseline (0 weeks).
Open Tabata Training
→
PracticesLaughter Yoga / TherapyCertaintyLowSourceClinical2 other sources
A 2026 quasi-experimental study of 64 healthy participants reported a reduction in heart rate.
Who was studied
Healthy people
Study result
significant reductions were observed in ... heart rate (P = 0.002)
Open Laughter Yoga / Therapy
→
PracticesCupping TherapyCertaintyLowSourceClinical1 other source
In a study of 31 people, vWF, a measure of endothelial function, was reduced by 4.0% at four months compared with baseline (MD -5.3 IU/dL [-8.55, -2.2]).
Who was studied
Healthy people
Study result
The vWF (a measure of endothelial function) had a 4.0% reduction at four months compared to baseline, with a mean difference of 5.3 (95% confidence interval (CI): 2.20 = 8.55; p = 0.002).
Open Cupping Therapy
→
PracticesSocial DancingCertaintyLowSourceAnecdotal2 other sources
At moderate intensity, dancing contributes to aerobic physical activity and cardiorespiratory fitness, which are described as supporting cardiovascular health. Some community reports mention this potential benefit.
Study result
At moderate intensity, dancing contributes to aerobic physical activity and cardiorespiratory fitness, which support cardiovascular health.
Open Social Dancing
→
PracticesVinyasa YogaCertaintyLowSourceAnecdotal2 other sources
Vinyasa Yoga’s moderate-intensity aerobic component and stress-reducing elements may affect blood pressure, lipid profiles, and cardiovascular risk factors. People mentioned this effect in 2 of 312 Reddit reports, which are personal accounts.
Study result
Vinyasa yoga's moderate-intensity aerobic component and stress-reducing elements may lower blood pressure, improve lipid profiles, and reduce cardiovascular risk factors.
Open Vinyasa Yoga
→
PracticesGrounding / EarthingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 126 Reddit reports discussing it.
→
PracticesMobility TrainingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 3 of 276 Reddit reports discussing it.
→
PracticesCalisthenicsCertaintyLowSourceTheoretical3 other sources
Studies did not support this effect: a 2025 quasi-experimental study of 14 found no pre-to-post differences in blood-based markers of cardiometabolic health, including glucose, cholesterol and CRP.
Who was studied
People with a condition
Obesity
Open Calisthenics
→
PracticesWim Hof Method BreathingCertaintyLowSourceTheoretical2 other sources
A randomized trial of 42 healthy participants found no significant time × group interactions in PWV (p = 0.983), so the studies did not support a cardiovascular benefit.
Who was studied
Healthy people
Open Wim Hof Method Breathing
→
PracticesDanceCertaintyLowSourceTheoretical1 other source
Dance is described as improving cardiovascular fitness, including lower resting heart rate and blood pressure; this is an expert-knowledge claim rather than a finding from human studies.
Study result
Regular dance participation improves cardiovascular fitness, including lower resting heart rate and blood pressure.
Open Dance
→

Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 32

Practice	How sure	Effect size	Own trials	What worked in trials
Cardio	CertaintyMediumSourceRCT	Large effect	14 trials or pooled analyses	10–30 min · 3–3.2×/week · 4–12 weeks
Pilates	CertaintyMediumSourceRCT	Large effect	7 trials or pooled analyses	25–48 min · 2–3×/week · 12–13 weeks
Finnish Sauna	CertaintyMediumSourceClinical	Moderate effect	12 trials or pooled analyses
Tai Chi	CertaintyMediumSourceRCT	Moderate effect	7 trials or pooled analyses	4–4.2×/week · 16–25 weeks
High-Intensity Interval Training (HIIT)	CertaintyMediumSourceMeta-analysis	Small effect	37 trials or pooled analyses	4–36 min · 2–3×/week · 2–8 weeks
Yoga	CertaintyMediumSourceRCT	Small effect	5 trials or pooled analyses	9–26 weeks
Swimming	CertaintyMediumSourceClinical	Small effect	4 trials or pooled analyses	2×/week · 3–22 weeks
Strength Training	CertaintyMediumSourceRCT	Trivial effect	6 trials or pooled analyses	45–53 min · 2–3×/week · 4–26 weeks
Hot Bath	CertaintyMediumSourceRCT		14 trials or pooled analyses	30–45 min · 3×/week · 1.1–5 weeks
Breathwork	CertaintyMediumSourceRCT		5 trials or pooled analyses	10–13 min · 7–14×/week · 0.4–0.9 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

This is not one specific diagnosis or a guarantee that a person will notice a change. Some findings reflect clinical measurements or biomarkers, so they may not correspond directly to how someone feels.

How interventions help

Cardiovascular support is assessed through several different kinds of change rather than one single outcome. Some interventions alter blood markers, including triglycerides, LDL cholesterol, HDL cholesterol, or homocysteine. Others are evaluated through systolic blood pressure, heart rate, cardiac function, exercise capacity, or arterial stiffness. This means that two interventions listed for the same outcome may be affecting different aspects of cardiovascular health and should not be treated as interchangeable.

The time required also varies. In the studies summarized here, changes were assessed after periods ranging from 7-14 days for Ginkgo Biloba to 12 weeks for Resveratrol and Vitamin B12 (Cobalamin), 52 weeks for Garlic, and 6 and 12 months for Cycling. TENS / EMS Therapy was associated with a heart-rate difference that remained until hospital arrival in the relevant studies, while exercise-based interventions such as Tai Chi, Swimming, and Yoga were evaluated through functional or cardiac measures rather than lipid changes.

Supplement studies used substantially different schedules, including 100 mg/day for Resveratrol, 2400 mg/day for Garlic, 2500 mg/day for Taurine, 1600 mg/day for Curcumin, 10 ml once daily for Rhodiola Rosea, and 1000 mg thrice daily for Vitamin B3 (Niacin). These study schedules describe how interventions were examined, not a general regimen. Some records did not mark Garlic or Taurine as requiring daily use, so continuity of use should not be assumed to be the same across interventions.

The populations also differ: some interventions were studied in people with a clinical condition, some in mixed populations, and others without a specified health status. Findings therefore may not apply equally across all cardiovascular contexts.

Choosing guidance

Choose based first on the outcome you want to track, because these options were studied using different measures, including blood lipids, blood pressure, heart rate, vascular function, and exercise-related outcomes. A change in one measure should not be treated as evidence of improvement across all aspects of cardiovascular health.

Time commitment also differs. Some options were evaluated after days or weeks, while others were studied over months or longer. This makes shorter-term options more suitable when the priority is an earlier measurable change, whereas longer studies are more relevant to people prepared for sustained use or practice. The amount required also varies substantially, from activity-based approaches with no reported dose to supplement regimens with specified daily or repeated dosing.

The population studied matters. TENS / EMS Therapy and Yoga were examined in people with clinical conditions, Ice Bath / Cold Plunge was studied in healthy participants, and Tai Chi, Cycling, and Finnish Sauna included mixed health-status groups. These findings may therefore be more relevant to people resembling those study populations than to everyone generally.

Most listed options have human evidence, but Vitamin K1 is supported by animal studies rather than human research, while Meditation is described as theoretical and lacks human evidence here. Results are also not uniformly consistent: Taurine, Spirulina, and Astragalus have conflicting evidence, so they may be less suitable when consistency is the main priority. For options with limited human evidence, small participant groups, or a single study, comparisons should remain cautious.