Longevity expert explains whether we can reduce plaque build-up in our arteries and decrease the risk of a heart attack

It is a very common belief that once plaque builds up in the arteries, it is there to stay, a slow, irreversible path towards heart disease. Doctors generally prescribed lifelong medication, stents, or even surgery as the only way forward. But as longevity expert Dr Vass, trained at Cornell, points out, that it might not all be true. Science now shows that arterial plaque can indeed be managed, reduced, and even stabilised if the root causes are targeted.
So, can plaque really be reversed, and can this lower the risk of heart attacks? Here’s all we need to know about it.

Plaque is permanent, and once arteries are clogged, the damage cannot be undone. New research shows that plaque does not have to be static. With precision care, lowering ApoB particles, calming vascular inflammation, and improving nitric oxide function, plaque can shrink or stabilise. This doesn’t mean arteries can be magically “cleaned,” but it does mean outcomes can change without invasive procedures.

Plaque forms when cholesterol lodges inside artery walls. The immune system rushes white blood cells to trap it, but this creates foamy cells that worsen inflammation. Over time, a fibrous cap develops, covering softer plaque beneath. The real danger comes when this cap ruptures. A sudden blood pressure spike can tear it open, causing a clot, often the trigger for a heart attack.


It is not always the biggest blockages that cause trouble. A seemingly “mild” 30% blockage of unstable soft plaque can be far more dangerous than a 70% stable blockage.

Completely erasing plaque is not possible. Plaques can shrink and become stable with the right approach. Soft plaques, in particular, can reduce in size when LDL cholesterol, the carrier that deposits fat into artery walls, is aggressively lowered. For example, reducing a 30% soft plaque buildup to 15% is a realistic goal. This makes arteries safer and significantly reduces the risk of rupture.

Cholesterol gets a bad reputation, but it’s essential for the body. It helps make vitamin D, hormones, and even the protective coating of cells. The problem arises when LDL cholesterol (the so-called “bad” cholesterol) overwhelms the system and deposits fat into the arteries.


On the other hand, HDL cholesterol (the “good” cholesterol) can help remove excess cholesterol from plaques. Studies suggest aiming for an HDL above 60 mg/dL, while high-risk individuals benefit most when LDL levels drop below 70 mg/dL, and some cardiologists now aim for even lower levels, under 55 mg/dL.

According to Harvard experts, while medications like statins remain highly effective in lowering LDL and reducing plaque risk, lifestyle is just as critical. A few evidence-backed approaches include:


Mediterranean diet: Rich in olive oil, nuts, vegetables, fish, and whole grains, it reduces heart disease risk by up to 30%.

Exercise: Aerobic workouts improve blood flow, lower blood pressure, raise HDL, and help regulate weight. About 150 minutes per week is the gold standard.

Quitting smoking: Cigarette smoke damages artery walls, making them more vulnerable to plaque buildup. Quitting improves artery health and raises HDL.

Managing blood pressure and blood sugar: High blood pressure and uncontrolled diabetes accelerate plaque instability.


What sets the newer understanding apart is precision, targeting inflammation, oxidative stress, and metabolic dysfunction rather than just chasing cholesterol numbers.

This article is for informational purposes only and is not a substitute for medical advice. Please consult a qualified healthcare professional before making changes to medications or lifestyle.