Can Arterial Plaques Be Reversed? Doctors Say Yes
Many people believe that once arterial plaque forms, it’s irreversible—a lifelong burden on your blood vessels. But the latest research suggests otherwise. With the right lifestyle interventions, plaques can shrink and sometimes even disappear, effectively “washing” your blood vessels clean.
Research Confirms: Plaque Can Shrink or Disappear #
A landmark 2023 study from the Spanish National Center for Cardiovascular Research, published in the Journal of the American College of Cardiology (JACC), followed 3,471 individuals aged 40–55 over six years. The findings were groundbreaking:
- Plaque progression: 32.7% of participants developed new or larger plaques.
- Two major culprits: High levels of LDL cholesterol (“bad cholesterol”) and smoking were the strongest risk factors.
- Plaque regression: 8% of participants saw their plaques shrink or even disappear completely—especially those with better cholesterol control, less smoking, and lower fibrinogen levels.
👉 Key takeaway: Atherosclerosis is not a one-way street. With timely intervention, it’s possible to slow, stop, and even reverse plaque buildup.
5 Doctor-Approved Steps to “Clean” Your Blood Vessels #
Cardiologist Dr. Liu Jian from Peking University People’s Hospital suggests these five proven steps:
- Intervene early: Address risk factors like obesity, hypertension, and high lipids in midlife—or earlier.
- Control blood lipids: Manage LDL cholesterol aggressively to slow plaque progression.
- Maintain stable blood pressure: Keep it at or below 120/80 mmHg for maximum benefit.
- Quit smoking: Avoid both smoking and secondhand smoke. Healthy lifestyle choices like moderate drinking, balanced diet, and regular exercise add further protection.
- Monitor fibrinogen levels: Regular check-ups can help detect risks early, as high fibrinogen increases cardiovascular danger.
7 Lifestyle Habits to Prevent Plaque Buildup #
To keep your arteries clean, adopt these daily habits:
- Eat a heart-healthy diet: More fiber (veggies, fruits, whole grains), less saturated fat, sugar, and salt.
- Exercise regularly: Brisk walking, swimming, or cycling improves circulation and heart strength.
- Maintain a healthy weight: Keep your BMI between 18.5 and 24.
- Get quality sleep: Aim to sleep before 11 PM to reduce inflammation.
- Manage stress: Practice yoga, meditation, or deep breathing to protect your vessels.
- Control “The Three Highs”: Keep blood pressure, sugar, and lipids in check.
- Schedule regular check-ups: Early detection with vascular ultrasounds or blood tests helps prevent complications.
Bottom Line #
Arterial plaque doesn’t have to be permanent. By managing cholesterol, blood pressure, and lifestyle factors, you can reverse plaque buildup and keep your blood vessels healthy. Small daily habits can add up to life-saving benefits.