October 28, 2025 : Heart disease continues to be the leading cause of death worldwide, and one of its most common culprits is the buildup of plaque in the arteries — a condition known as atherosclerosis. While it develops silently over years, experts emphasize that understanding why plaque forms and how to manage or reverse it can significantly lower heart disease risk and improve overall cardiovascular health.
Dr. Ramesh Kapoor, a senior cardiologist at Medanta Hospital, explains that plaque buildup in the arteries doesn’t happen overnight. “It’s a gradual process driven by a combination of unhealthy diet, inflammation, high cholesterol, and lifestyle factors. The good news is that with the right interventions, you can slow, stop, or even partially reverse the damage,” he says.
What Causes Plaque Formation in Arteries?
Plaques are sticky deposits made up of fat, cholesterol, calcium, and other substances found in the blood. Over time, these deposits build up along the inner walls of the arteries, causing them to narrow and harden. This reduces blood flow to vital organs like the heart and brain.
Dr. Kapoor outlines the key contributors to plaque buildup:
- High LDL (Bad) Cholesterol:
LDL cholesterol can accumulate in the artery walls, where it gets oxidized and triggers inflammation. This is one of the earliest stages of plaque formation. - Chronic Inflammation:
The immune system’s response to injury or irritation in the arterial lining causes white blood cells to attack LDL particles, leading to fatty streaks that evolve into plaque. - Unhealthy Diet:
Diets high in saturated fats, trans fats, refined sugars, and processed foods accelerate the buildup. These foods damage the endothelium (inner artery lining) and promote fat deposition. - Smoking:
Smoking causes oxidative stress and inflammation, reducing oxygen supply to the heart and making plaque more unstable and likely to rupture — a major cause of heart attacks. - Sedentary Lifestyle:
Lack of exercise reduces good HDL cholesterol, which normally helps remove LDL from arteries. - High Blood Pressure and Diabetes:
These conditions damage artery walls, making it easier for cholesterol to stick and form plaque.
How Plaques Harm the Heart
Plaque buildup makes arteries stiff and narrow, limiting oxygen-rich blood flow. This can cause angina (chest pain) during exertion. If a plaque ruptures, it can form a blood clot that completely blocks the artery, leading to a heart attack or stroke.
Dr. Kapoor warns that “most people don’t realize they have arterial plaque until they experience symptoms like shortness of breath, chest pain, or fatigue during exercise.” That’s why regular checkups, including cholesterol and blood pressure monitoring, are essential.
Can Plaque Damage Be Reversed?
While fully removing plaque is challenging, plaque stabilization and regression are possible with a combination of medical treatment and lifestyle modifications. “You can’t erase years of buildup overnight,” says Dr. Kapoor, “but you can stop further accumulation and even reduce existing plaque size to some extent.”
Here’s how:
1. Adopt a Heart-Healthy Diet
The Mediterranean or DASH diet is scientifically proven to improve cardiovascular health. These diets emphasize:
- Fruits and vegetables
- Whole grains
- Lean proteins like fish, legumes, and nuts
- Healthy fats such as olive oil
- Limited red meat and processed foods
Foods rich in omega-3 fatty acids (like salmon, walnuts, and flaxseeds) reduce inflammation and prevent plaque from hardening.
2. Regular Exercise
Physical activity boosts HDL (good cholesterol) and lowers LDL. “Even 30 minutes of brisk walking, cycling, or swimming most days of the week can significantly improve artery flexibility and blood circulation,” notes Dr. Kapoor.
3. Control Blood Sugar and Blood Pressure
For diabetics and hypertensive individuals, keeping sugar and pressure levels in check reduces artery damage. High glucose can inflame blood vessels, while high blood pressure exerts extra stress on arterial walls.
4. Quit Smoking and Limit Alcohol
Smoking cessation is one of the fastest ways to slow atherosclerosis progression. Within months, oxygen levels and circulation improve dramatically. Moderate alcohol consumption — if any — should be kept to no more than one drink per day for women and two for men.
5. Manage Stress
Chronic stress increases cortisol levels, blood pressure, and inflammation. Activities such as yoga, meditation, and breathing exercises can reduce the strain on your cardiovascular system.
6. Take Prescribed Medications
Doctors may prescribe statins, antihypertensives, or antiplatelet agents to lower cholesterol, stabilize plaque, and reduce clot risks. “Medication should always go hand in hand with lifestyle change,” Dr. Kapoor emphasizes.
The Future of Artery Repair
Recent research suggests that plaque regression therapies, including PCSK9 inhibitors and anti-inflammatory drugs, may offer new hope for heart patients. Clinical studies have shown that these medications can shrink certain types of arterial plaque by improving cholesterol profiles and reducing inflammation at a cellular level.
Dr. Kapoor believes the future of cardiovascular care lies in preventive medicine: “Early detection, lifestyle correction, and sustained medical management can extend life expectancy and improve quality of life dramatically.”
Takeaway
Plaque formation in arteries is a slow but preventable process. Through consistent lifestyle changes — a clean diet, regular movement, proper hydration, stress control, and medication where needed — you can reverse some of the damage and protect your heart from future complications.
As Dr. Kapoor concludes, “Your arteries can heal. You just need to give them the right environment — less inflammation, more oxygen, and a lot of care.”
Summary
Experts explain that arterial plaques form due to cholesterol, inflammation, and poor lifestyle habits. Healthy eating, exercise, medication, and quitting smoking can slow or partially reverse heart damage.