Supplements, protocols, and habits for improving cardiovascular health, organized by what worked best for users
Cardiovascular health is one of the most common reasons people come to Coco.
Berberine reduces LDL cholesterol by 15-25% in meta-analyses, through a different mechanism than statins, making it a real option for people who can't tolerate statin side effects.
Large trials find that doubling potassium intake lowers blood pressure comparably to reducing sodium, and the ratio between the two is a better predictor of cardiovascular risk than either alone.
A randomized trial found the DASH diet lowered systolic blood pressure by 11.4 mmHg, comparable to a single blood pressure medication, in people with hypertension.
A meta-analysis of 22 trials found inorganic nitrate and beetroot juice significantly lowered blood pressure, with a systolic reduction comparable to some antihypertensive medications.
The Rotterdam Study found that higher dietary MK-7 intake was linked to 57% lower cardiovascular mortality, and K2 activates a protein that actively prevents calcium from depositing in arterial walls.
High-dose EPA specifically, at 4 grams per day, reduced major cardiovascular events by 25% in a landmark placebo-controlled trial in people already on statins.
A prospective study found 4-7 sauna sessions per week were associated with 63% lower cardiovascular mortality, with frequency producing a larger dose-response effect than single-session length.
A meta-analysis of 13 controlled trials found L-carnitine reduced cardiovascular mortality by 27% and ventricular arrhythmias by 65% in post-myocardial infarction patients.
A meta-analysis of 64 trials finds resistance training independently reduces resting blood pressure, improves lipid profiles, and reduces cardiovascular risk through mechanisms aerobic exercise doesn't fully replicate.
A randomized trial found CoQ10 supplementation in heart failure patients significantly reduced major cardiovascular events and improved symptoms, the first supplement to show this in a robust trial.
A meta-analysis of 34 trials found magnesium supplementation significantly reduces blood pressure, with the largest effects in people with lower baseline magnesium and those with metabolic risk factors.
A meta-analysis of 35 trials found cocoa flavanols significantly lower blood pressure and improve flow-mediated dilation, but the flavanol content varies enormously between products.
Zone 2 (about 60-70% of max heart rate, conversational pace) produces the largest cardiovascular and mitochondrial adaptations per unit of training stress, and is the intensity most people spend too little time at.
Self-reported by Coco members. Not a clinical outcome.
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Educational content only. Not medical advice. Talk to a clinician before changing treatment.