Atherosclerosis is a condition where fatty deposits called plaque build up inside the arteries over time. As plaque accumulates, it narrows the arteries and restricts blood flow. This can lead to serious cardiovascular complications like heart attack or stroke. Many people wonder if atherosclerosis can be reversed and how long it would take to undo the arterial damage. With lifestyle changes and medical treatment, evidence shows atherosclerosis can be reversed and it may take 1-5 years to clear plaque from arteries.
What is atherosclerosis?
Atherosclerosis comes from the Greek words “athero” meaning paste or gruel, and “sclerosis” meaning hardness. It is a progressive disease that involves the buildup of plaque on the inner walls of arteries. Plaque is made up of fat, cholesterol, calcium, and other substances found in the blood.
Over time, plaque hardens and narrows the arteries, limiting oxygen-rich blood flow to organs and tissues. The reduction in blood flow can cause severe complications like heart attack, stroke, and peripheral artery disease. Atherosclerosis typically starts when a person is young and gets worse with age. The innermost layer of the artery wall becomes damaged by high blood pressure, smoking, diabetes, or other causes. White blood cells called monocytes are then attracted to the site to ingest the LDL (bad) cholesterol. These monocytes turn into foam cells that accumulate into fatty streaks and eventually form plaque.
Risk factors
Certain risk factors increase the chances of developing atherosclerosis:
- High cholesterol – High levels of LDL cholesterol in the blood promotes plaque buildup.
- Smoking – The chemicals in tobacco smoke damage blood vessels and raise cholesterol levels.
- High blood pressure – Increased force against artery walls causes injury that leads to plaque formation.
- Diabetes – High blood sugar levels take a toll on arteries and can increase cholesterol.
- Obesity – Excess weight strains the circulatory system and increases plaque buildup.
- Sedentary lifestyle – Lack of physical activity increases the risk of heart disease and stroke.
- Unhealthy diet – Foods high in saturated fats and trans fats contribute to atherosclerosis.
- Genetics – Family history of heart disease means a higher risk for atherosclerosis.
- Older age – Plaque buildup gets worse over time as a natural part of aging.
- Gender – Men under age 45 are more likely to develop atherosclerosis.
Can atherosclerosis be reversed?
For many years, atherosclerosis was thought to be an irreversible condition that could only get progressively worse over time. However, more recent research indicates atherosclerosis can be reversed with intensive lifestyle changes and medical treatment.
Cholesterol lowering medications like statins, healthy diet, regular exercise, stress reduction, and smoking cessation can all help reverse plaque buildup in the arteries. In some cases, procedures like angioplasty and stenting may also be used to push plaque back and reopen blocked arteries.
A landmark study in 2005 showed intensive lifestyle changes could initiate reversal of atherosclerosis within one year. Adopting a very low-fat plant based diet, moderate exercise, stress management, and group support sessions reduced plaque volume and narrowed coronary arteries after just 12 months, with continuous improvements by 5 years.
Evidence atherosclerosis can be reversed
Several other studies also demonstrate atherosclerosis reversal is possible:
- The CLEAN Study – In 2011, a trial studied the effects of a whole foods, plant based diet on patients with heart disease. Within 3 weeks, over 90% of patients showed regression of plaques in their coronary arteries.
- Esselstyn Study – This showed a low-fat, plant-based diet combined with cholesterol lowering medication could reverse atherosclerotic plaque buildup over a 3 year period.
- Ornish Lifestyle Heart Trial – In this randomized clinical trial, intensive lifestyle changes reduced atherosclerosis for patients with heart disease after 1 year.
Additional research points to cholesterol lowering medications like statins that can lower LDL levels and help stabilize or reduce plaque volume when combined with lifestyle changes.
How long does it take to reverse atherosclerosis?
The timeframe for atherosclerosis reversal varies based on the severity of the plaque buildup and how aggressively lifestyle changes and medical interventions are implemented. While significant improvements may be seen in as little as a few weeks, it may take 1-5 years or more to maximize reversal of arterial plaque.
Timeline for plaque regression
- 2-8 weeks – Adopting a whole foods plant-based diet can rapidly reduce cholesterol levels and begin regressing atherosclerosis.
- 3-6 months – Modest reductions in arterial plaque may be achieved through intensive diet and lifestyle changes.
- 1 year – Improved blood flow and measurable plaque reduction is achievable after 12 months of intensive lifestyle therapy.
- 1-2 years – Consistent healthy lifestyle habits can decrease clinical symptoms and further reopen narrowed arteries.
- 3-4 years – Continued improvements in atherosclerotic plaques and cardiovascular function are expected with sustained lifestyle program.
- 5+ years – Maximal regression and reversal of atherosclerosis is possible with long-term intensive lifestyle and statin medications.
This table summarizes the approximate timeline for atherosclerosis reversal:
| Duration | Changes Expected |
|---|---|
| 2-8 weeks | Lowered cholesterol, early plaque regression |
| 3-6 months | Modest reductions in arterial plaque |
| 1 year | Measurable plaque reduction, improved blood flow |
| 1-2 years | Decreased symptoms, reopened arteries |
| 3-4 years | Continued improvements in plaques and CV function |
| 5+ years | Maximal reversal of atherosclerosis |
However, this timeline can vary considerably based on individual risk factors and response to treatment. Those with mild atherosclerosis may see reversal sooner, while advanced disease may take longer.
Steps to reverse atherosclerosis
Reversing atherosclerosis requires intensive lifestyle changes and, for many, cholesterol lowering medications. Here are key steps to take:
Follow plant-based diet
Adopting a whole food, plant-based diet is vital for atherosclerosis reversal. Minimize animal products and eliminate trans fats. Eat plenty of fruits, vegetables, legumes, whole grains and nuts. This type of diet is very low in saturated fat and cholesterol, which suppresses plaque growth.
Increase physical activity
Engage in at least 30-60 minutes of moderate exercise daily, like brisk walking. This helps reduce cholesterol levels and blood pressure. Weight bearing exercise can also stimulate plaque stabilization.
Quit smoking
Cigarette smoking is a major risk factor for atherosclerosis. Quitting smoking can slow the rate of plaque accumulation.
Lose weight
Shedding excess body fat takes pressure off the cardiovascular system. Losing just 10% of body weight can improve cholesterol values and other heart disease risk factors.
Reduce stress
Chronic stress fuels inflammation and raises cortisol levels, which damages arterial walls. Try meditation, yoga, listening to music or making time for hobbies to lower stress.
Take cholesterol medications
Statins, niacin, fibrates and other drugs may be prescribed to lower LDL cholesterol and reduce plaques. These should be used alongside lifestyle changes.
Optimize vitamins
Ensure adequate intake of supplements shown to support heart health like vitamin D, C, E, fish oil, coenzyme Q10. Check with a doctor before starting new vitamins.
Drink alcohol in moderation
Heavy alcohol usage can increase blood pressure and cholesterol. Limit intake to no more than 1-2 servings per day maximum.
Get regular health screenings
See your doctor to monitor blood pressure, cholesterol panels, blood sugar, and heart health. This helps assess atherosclerosis progression and response to lifestyle interventions.
Conclusion
Atherosclerosis was long considered irreversible, but current evidence shows this arterial disease can be reversed with comprehensive lifestyle changes and cholesterol lowering treatment. While it may take 1-5 years to clear accumulated plaque, significant improvements can occur within weeks or months of starting an intensive lifestyle program. Reversal requires diligence with a whole food, plant-based diet, regular exercise, stress reduction techniques, smoking cessation, and often medications. With discipline and patience, it’s possible to reopen blocked arteries, reduce plaque, restore blood flow, and minimize the cardiovascular complications of atherosclerosis.