Can You Reverse Heart Disease? 5 Easy Tips To Strengthen Your Heart

In the past, heart disease was predominantly considered a men’s health issue. Now we know it doesn’t discriminate. In fact, the American Heart Association (AHA) notes that heart disease is a bigger threat to women’s health than all forms of cancer combined. But can you reverse heart disease if you already have the condition? Fortunately, smart strategies can manage heart problems and keep them from worsening. Here’s how to survive and thrive if you’re diagnosed with heart disease.

What is heart disease?

Heart disease is a subset of cardiovascular disease (CVD), a condition that affects the heart and blood vessels, explains Karla Robinson, MD, medical editor at GoodRx. “While heart disease is generally associated with coronary artery disease (plaque buildup in arteries), the term also encompasses various conditions that affect heart function, ranging from irregular heart rhythms to diseases affecting heart muscles, valves and blood vessels.”

The AHA estimates that 82.6 million Americans suffer from some form of heart disease. And while risk factors include high cholesterol, high blood pressure, diabetes, obesity, lack of exercise and unhealthy diets, women over 50 are especially vulnerable. “When women are younger, their risk of heart disease is lowered by high levels of estrogen,” Dr. Robinson explains. “But as women age and enter menopause, this protection disappears.”

Can you reverse heart disease?

“Heart disease is a broad term spanning numerous conditions with many possible causes, so whether it can be reversed depends on the underlying issue,” Dr. Robinson says. But in many cases, she says heart function can improve significantly with proper treatment.

“I tell my patients that lifestyle changes can help slow the progression of heart disease,” adds Lauren Williamson, MD, an internal medicine physician at St. Dominic Hospital in Jackson, Mississippi.

The best at-home heart disease treatment tips

When it comes to protecting your heart health (and potentially even reversing heart disease), our experts say these simple strategies work best:

Eat a healthy diet

“Having a balanced and nutritious diet to support heart health is one of the best ways to prevent and manage heart disease,” Dr. Robinson says. “Research has shown that diets limiting processed foods, like Mediterranean and DASH diets, can help reduce risk factors for heart disease like obesity, diabetes, high cholesterol and high blood pressure.”

DASH stands for Dietary Approaches to Stop Hypertension. And as the name suggests, it was originally developed to lower high blood pressure. But the eating plan, which focuses on fruits, vegetables, whole grains, low-fat dairy, lean proteins and lowering sodium, has other heart benefits.

A 2023 study in the journal Current Medicinal Chemistry found that DASH lowered LDL cholesterol and triglycerides, both of which contribute to the formation of fatty plaque in arteries. Plus, researchers reporting in The Journal of Nutrition found that DASH lowered diabetes risk, too.

Like DASH, the Mediterranean diet emphasizes fruits, vegetables, whole grains and lean meats. It also adds healthy fats from foods such as olive oil, nuts, salmon and tuna while incorporating modest amounts of dairy and red wine. And it’s study-backed for heart health: A study in The American Journal of Clinical Nutrition found the diet can lower cholesterol, triglycerides and blood sugar to reduce the risk of heart disease within three months.

Stay active

Regular physical exercise is proven to help reduce heart disease and its risk factors. “Exercise can help lower blood pressure and cholesterol levels, improve the body’s ability to regulate insulin and help with weight management,” Dr. Robinson says. “It may even help to reverse cardiovascular damage from an inactive lifestyle.”

To get the benefits, experts typically recommend 150 minutes of moderate activity or 75 minutes of vigorous activity per week, she says. The three types of exercise she considers most important for a healthy heart:

• Aerobic activities such as brisk walking, jogging, running or cycling

• Strength or resistance training such as lifting weights or using resistance bands

• Flexibility training such as stretching, yoga and pilates

Note: As beneficial as exercise can be, Dr. Robinson recommends talking to a healthcare professional before starting an exercise program.

“They can advise on how you can incorporate exercise safely into your routine,” she says.

Make time to relax

“Exercise and diet are usually the focus for improving heart health, but managing stress is just as important,” Dr. Robinson emphasizes. “Stress triggers temporary increases in our heart rate and blood pressure that over time can affect overall heart health.” Plus, the body releases hormones like cortisol and adrenaline in response to stress, she notes. “In excess, these hormones can contribute to chronic high blood pressure and an increased risk of heart disease.”

Dr. Williamson advises taking at least 15 to 30 minutes of “me time” every day to meditate, read, pray, listen to music or journal. Also smart: practicing breathwork and getting plenty of sleep.

Researchers reporting in the Journal of the American Heart Association found that breathing exercises lowered blood pressure and improved blood vessel health in six weeks. And in a study in Scientific Reports, risk of heart disease was significantly lower in people who got at least seven to eight hours of sleep a night compared to those who skimped on sleep.

Quit smoking

“Even people who smoke one cigarette a day are at risk for heart disease,” says Dr. Williamson. Dr. Robinson adds, “Smoking is one of the most significant risk factors for heart disease. It damages blood vessels, increases inflammation and puts extra strain on your cardiovascular system.”

Indeed, the CDC estimates that risk of heart disease is two to four times higher in smokers than non-smokers.

Fortunately, results of a JAMA study reveal that even heavy smokers who quit can reduce their heart disease risk by 39 percent within five years compared to those who continue to smoke.

“The CDC’s Quitline (1-800-QUIT-NOW) offers free coaching, quit plans and support,” Dr. Robinson notes. Plus, many health insurance plans and employers provide smoking cessation programs, while organizations like the American Lung Association and Smokefree.gov also offer online tools, apps and text-based smoking cessation guidance and support.

Take doctor-prescribed meds

“Medications play an important role in treating heart disease, depending on the condition,” says Dr. Robinson. “Blood pressure medications like ACE inhibitors and ARBs can reduce strain on the heart, while cholesterol-lowering drugs can help lower cardiovascular risk.”

In fact, British research suggests taking a cholesterol-lowering statin medication for five years can reduce the odds of dying from heart disease by 28 percent.

Other medication options include antiplatelet drugs like aspirin and anticoagulants to help prevent blood clots, diuretics and beta blockers to aid in heart failure management, antiarrhythmics to regulate heart rhythm and nitrates to relieve chest pain.

“Some of these medications are over-the-counter, while others will need a prescription from a healthcare professional,” she notes. “Always consult with your doctor about what treatment is right for you.”

Can you reverse heart disease? When to consider surgery

“In regard to surgical management of heart disease, this is managed by a cardiologist or cardiovascular surgeon,” Dr. Williamson notes. “After extensive history-taking and testing, he or she may offer a procedure to evaluate the coronary arteries. This is called a left heart catheterization.”

The procedure involves passing a thin, flexible tube into the heart to detect blood vessel narrowing or blockages, and is often used in conjunction with angioplasty and stent placement to open affected vessels.

“If multiple blockages are found, then a patient may be a candidate for CABG,” Dr. Williamson says. Short for coronary artery bypass graft, CABG is a major heart surgery, she grants. But experts at the Columbia University Department of Surgery note the procedure has a success rate of nearly 98 percent.

More heart health:

New Stroke Prevention Guidelines Show 80% of First Strokes Are Preventable: Here’s What Helps

AFib Symptoms That Could Signal an Irregular Heartbeat: What a Doctor Wants You to Know

Symptoms of Heart Disease in Women a Doctor Says You Should Never Ignore