30 Home Remedies to Prevent Heart Disease (Atherosclerosis)

heart disease prevention

Do you know that more than 41 million women in the United States are suffering from heart disease? Heart disease or atherosclerosis is one of humanity’s biggest killers. [1] The heart is one of the most significant organs of your body. It is responsible for oxygenation and circulation of the blood to various organs. Heart disease come in many forms such as coronary heart disease, valvular disorders, arrhythmias, and heart failure. Symptoms of heart disease are non-specific and can range from feeling dizzy to heart palpitations, so you should always have regular medical checkups. If you want to know how to prevent heart disease, then we have the answers. Our heart disease prevention remedies can reduce the symptoms and accompanied by lifestyle changes, can even reverse the disease.

Symptoms of Heart disease

It is tempting to think of heart disease as a discrete condition, i.e. you either have it or don’t. In reality, it is more a continuous process whereby over time the arteries or heart valves slowly start to malfunction.

The most common form of heart disease is atherosclerosis whereby plaque begins to build up in the wall of the artery. This build-up in plaque slowly narrows the arteries and restricts blood flow. With narrowed arteries, the risk of a heart attack or a stroke from a dislodged thrombus increases dramatically.heart disease preventionDepending upon the type of the heart disease, the signs and symptoms may vary. However, there are some generalized manifestations that are positive for the presence of an underlying problem with the heart. Be aware though that the symptoms are very similar to angina which is a related heart condition.heart disease symptoms

  • Shortness of breath and breathing difficulties
  • Lightheadedness and dizziness
  • Fainting
  • Excessive fatigue
  • Chest and arm pain
  • Unusual heartbeat (arrhythmias)
  • Nausea
  • Sweating
  • Pale blue skin

The prevalence of heart diseases and the consequent fatalities are continuously on the rise. [2] Fortunately, the solution to this growing problem is simple and within your reach.

Following some of our remedies to prevent heart disease can lower your risk of developing them by 90 percent.

how to prevent heart diseaseHow to Prevent Heart Disease

  1. Consume Garlic

Garlic can be used to treat high blood pressure and hypertension, both of which can lead to heart disease. It can reduce the progression of atherosclerosis and improve the circulation of blood within the body. [3]

If you want to know how to prevent heart disease using garlic, then its quite simple. Eat one or two cloves of it every day. The taste might be a little strong so, it is advised to drink a glass of milk right after consuming garlic. You can also use garlic supplements after consulting with a doctor.

  1. Spice up the Food with Cayenne

Cayenne is commonly used to spice up the food but surprisingly, it is also considered a heart disease prevention remedy. It consists of a substance named capsaicin that improves the elastic property of the blood vessels and keep them healthy for longer.

Cayenne can also reduce the risk of clot formation in the body. [4] Using this spice will lower the LDL cholesterol level in the body and improve the overall cardiovascular functioning. So, if you are a fan of spicy food, using cayenne can be one of your most favorite home remedies for heart disease.

  1. Cook with Ginger

Ginger has many health benefits, but it is a particularly good home remedy to prevent coronary heart disease. It has been proven to inhibit the formation of clots and improve the blood circulation. [5]

Ginger is also responsible for lowering the LDL cholesterol in the body. It is considered as a more potent remedy than aspirin to prevent blood clots. So, start using ginger in your foods to get rid of any type of heart disease now.

  1. Try Arjuna Bark

The strong effects of Arjuna tree on heart health are well-known. The bark of this tree is rich in various important constituents such as flavonoids, tannins, and triterpenoid saponins, all of which have a cardio-protective property. [6]

The ancient Ayurveda have long used it as a heart disease prevention remedy because of its strong cardiotonic effects. It has been found that the extracts taken from the bark of this tree have similar effects as that of nitroglycerin in stopping a heart attack.

Additionally, Arjuna bark can also reduce LDL cholesterol, increase the HDL cholesterol and treat different blood pressure problems.

To use this remedy, boil a small piece of Arjuna bark for at least 8 hours. Boil it the next day in order to make a decoction. Drink this decoction on a daily basis in order to maintain a healthy heart.

  1. Get Commiphora wightii (Guggul)

Guggul has been among the most important Ayurvedic home remedies for heart disease since the ancient times. It has strong effects on arthritis and obesity. The resin of this tree consists of guggulsterone, a strong ketonic steroid compound with an ability to decrease the cholesterol plaques which occupy the inner parts of the arteries. [7]

This herb can be taken along with other herbs in the form of Triphala Guggul, Kaishore Guggul, or Yogaraja Guggul.

  1. Obtain Some Hawthorn

Hawthorn is an important constituent of the western herbalism and an excellent heart disease home treatment. This herb can treat almost all types of heart problems by improving its blood flow and muscle contraction, both of which strengthens the pumping action. [8] Hawthorn can improve the cardiac performance and output and decrease the workload. It is also particularly useful for people who suffer from arrhythmias more often.

  1. Enjoy Dark Chocolate

Nibbling on dark chocolate can surprisingly reduce your risk of developing heart problems. Dark chocolate is rich in flavonoids and antioxidants that increase the elasticity of blood vessels, making it one of the yummiest natural treatments for heart disease. [9]

  1. Why not Chinese Hibiscus?

Researchers have found that hibiscus flower possesses a high level of an anti-atherosclerotic activity and may even reverse heart disease. This property is justified by the presence of several antioxidant compounds that can stop the oxidation of LDL cholesterol. By lowering down the LDL cholesterol, hibiscus extract can potentially treat the problem of atherosclerosis and is an effective natural treatment for heart disease. [10]

In order to use Chinese hibiscus, boil its flower petals in a cup of water for a few minutes. Strain the solution and add a teaspoon of honey to it. Drink this tea once every day for several weeks to experience significant improvement in your heart health.

  1. Sip on Green Tea

Green tea is considered among some of the most effective home remedies to prevent coronary heart disease as well as general health of the body. It is prepared with the help of unfermented tea leaves. As compared to black tea, green tea has a higher content of antioxidant agents known as epigallocatechin gallate. This particular antioxidant improves the working of cardiac cells. [11]

Many studies have indicated that green tea reduces the levels of LDL cholesterol and stops the rise in blood pressure. Consuming 3 to 4 cups of green tea is also sufficient to protect the heart and lower the risk of developing heart disease.

  1. Prebiotics and probiotics

When the bacteria in your gut digest certain foods such as beef and eggs, they produce a compound called TMAO which increases your chances of heart disease. TMAO is thought to cause blocked arteries and patients with high levels of TMAO are two times more likely to have a heart attack or suffer a stroke.

Results to support this claim are still preliminary however it reinforces what we know about how eating certain animal products. The research though does suggest that the link between red meat consumption and heart disease is related to an imbalance in the gut bacteria. (30)(31)

A gut bacteria imbalance can be redressed through the consumption of prebiotics and probiotics. Prebiotics are foods that contain certain fibers that good gut bacteria thrive on while probiotics are foods that contain a starter kit of good microbes to colonize your gut.

  1. Cook Salmon

The addition of fatty fish to your diet is also thought to prevent and reverse heart disease.  It is surprising to know how three ounces of salmon can keep your heart healthy and protect it from different diseases.

Consuming salmon will also provide you with vitamin B-13 and omega-3 fatty acids, both of which are cardioprotective and can reduce the risk of blood clots. [12]

  1. Add a bit of Turmeric

When people are researching how to prevent heart disease, they are often surprised by turmeric and how effective it is. It consists of an active ingredient known as Curcumin which reduces the cholesterol oxidation, clot formation and plaque buildup in the arteries.

Moreover, it also has an ability to lower down the LDL levels and act as an anti-inflammatory agent. Curcumin is also an antioxidant and can cause neutralization of free radicals which may otherwise lead to chronic heart diseases. [13]

In order to use turmeric, make it a part of your regular cooking. You can also consume it by mixing it in a cup of warm milk. Turmeric is also available in the form of supplements which can be taken in a dose of 400 to 600 mg. However, a doctor needs to be consulted prior to using the supplements.

  1. Give Alfalfa a Try

Alfalfa has been found to reduce the cholesterol levels in the body. Alfalfa also has a potential to hinder the development as well as the progression of atherosclerosis. [14]

Alfalfa can be used in the form of herbal tea. Its leaves can be used to extract the juice which must be used a few times every day for a few months. Alfalfa is also available in the form of supplements. Consult a doctor about the most suitable dosage for alfalfa supplements in order to obtain maximum benefits.

  1. The Miraculous Fenugreek Seeds

The strong antioxidant property and the cardioprotective function of fenugreek seeds make it one of the most reliable home remedies to prevent heart disease. It is an excellent choice for reducing atherosclerosis risk, particularly because of its modulating effects on the plasma lipid levels. [15]

Moreover, fenugreek seeds can also reduce platelet aggregation and limit the risk of blood clotting which otherwise leads to strokes and heart attacks. It can also regulate and normalize cholesterol and sugar levels within the body.

In order to use fenugreek seeds, soak them in water overnight and eat these seeds the next morning on an empty stomach. Repeat this activity daily for a few months.

  1. Get Active

Exercising regularly can improve the overall quality of life and prevent different diseases.  Heart patients are encouraged to perform aerobic exercises more often.

Walking, bicycling, jogging, jumping, and other cardio exercises are of significance in strengthening the heart and the cardiovascular system as a whole. These exercises can also improve the circulation and lower down the blood pressure. Moreover, exercising regularly can also help in the maintenance of an ideal body weight and reduce stress, both of which are directly linked to several heart diseases. [16]

It is suggested to perform 30 minutes of exercise at least 5 days a week to improve the heart health and reduce the risk of diseases. [17] In addition to physical work out, you can also follow deep breathing exercise in order to feel more relaxed.

  1. Throw in Some Olive Oil

Using olive oil in your daily diet is a very simple heart disease prevention remedy. Olive oil is rich in monounsaturated fatty acids and can reduce the LDL cholesterol while raising the levels of HDL cholesterol at the same time. [18]

Additionally, olive oil is a rich source of antioxidants which can help to reduce the risk of several other diseases such as Alzheimer’s. So, start using olive oil in place of margarine or butter, pour it on salads and use it instead of vegetable oils in baked goods. [19] Be sure to use only extra-virgin olive oil as it has a higher level of heart-healthy antioxidants as compared to the other forms.

  1. Get Sufficient Sleep

The most simple heart disease treatment is getting the right amount of sleep. Every extra hour of sleep for all middle-aged adults can lower the risk of coronary artery calcification to a significant level. [20] In a state of sleep deprivation, the body tends to release stress hormones causing constriction of arteries and inflammation.

  1. Drink Grapefruit Juice

Consumption of grapefruit juice is considered among the top home remedies for coronary heart disease particularly because of its health-promoting effects on the heart.

Grapefruit juice is a rich source of folic acid which lowers homocysteine, an amino acid which increases the risk of heart attacks. Grapefruit juice is a rich source of antioxidants that protect your body and prolong life.

Moreover, grapefruit juice is also beneficial for reducing weight and further enhancing the general body health. [21]

Although available in the market, it is better to extract fresh juice directly from the grapefruit at home.

  1. Eat Nuts

Studies have indicated that people who use more than 5 ounces of nuts every week cut short their risk of getting a heart disease by one-third. So, add nuts to your everyday diet as a snack to remain healthy. [22]

Consuming lots of nuts is considered among the home remedies for heart disease, however, they can cause damage if taken in an overdose. This is because nuts are high in fat and can make you gain weight. So, be sure not to take them in a larger amount.

  1. Use Flaxseeds

Flaxseeds have many health benefits and are a natural heart disease treatment.These seeds are a rich source of omega-3 fats and adding them to your diet can reduce the risk of heart diseases up to 46 percent. [23]

These seeds can also prevent the red blood cells from clumping together and developing clots that can block arteries.

Sprinkle 2 tablespoons of flaxseeds every day on your cereal, oatmeal, yogurt or salad to observe its effects.

  1. Find Bilberry

Bilberry can treat different problems associated with poor circulation and can prevent heart disorders. Additionally, it can also treat diarrhea, menstrual cramps, and skin problems as a bonus.

  1. Add Soy

Soy is undoubtedly one of the best home remedies for heart health when you swap them with other less healthy foods. Soy is rich in phytoestrogen and can, therefore, keep the heart healthy and free of any disease. [24]

It is not recommended to use processes soy or soy supplements as the exact amount of phytoestrogen cannot be measured in them.

  1. Meditate Everyday

Meditation is thought to be beneficial to heart health because it can not only relax you physically but also mentally. Practice meditation in which you focus awareness on the present moment as it is helpful for relieving everyday stressors. [25]

Simply close your eyes and focus on the breathing for 5 to 10 minutes.

  1. Enjoy Wine

Research supports that drinking a glass of wine every day can help prevent heart disease. This remedy is not suitable for you if you have a problem with alcohol, a high blood pressure or a risk for breast cancer. [26] So, enjoy your everyday meals while sipping on wine but remember not to exceed the recommended dose.

  1. Fiber Up

It is a known fact that the more fiber you eat, the less likely you are prone to having a heart attack. So load up on cereals, whole grain bread, oats and wheat bran. [27] Include eating everything rich in fiber.

So, start your mornings with fresh juice to observe a healthy heart.

  1. Add More Vegetables

One of the important home remedies for heart disease is to include lots of vegetables into your diet. Aim at making fresh veggies at least 50 percent of your meals. Cruciferous vegetables such as Brussels sprouts, kale, and cabbage are particularly beneficial because of their high antioxidant levels.

  1. Stretch More Often

Flexibility is the key to a healthy heart, therefore, stretching must be included among the home remedies for heart diseases, particularly for people over the age of 40. Stretch for 10 to 15 minutes every day and it will keep your arteries pliable and preserve their elasticity for a longer duration.

  1. Make Room for Fish Oil

There are numerous health benefits of fish oil, but with respect to heart health, fish oil has been found to be the only dietary supplement that significantly reduces the risk of cardiac death. It is a rich source of omega-3 fatty acids which are particularly beneficial for heart health. [28] These fatty acids stabilize the electrical system of the heart and slow down the plaque buildup in the arteries.

  1. Go Bananas

Bananas have many health benefits and are a great home treatment for heart disease as they can significantly lower blood pressure. [29] They are a rich source of potassium that works even better than sodium in normalizing raised BP. You can also use lima beans, tomato paste and baked potatoes to gain potassium.

  1. Cut Down Sugar

Using more than 74 grams of fructose a day increases your odds of having a heart problem by 87 percent. If you fear for your heart health, cut down your daily sugar intake and watch out for things like sodas and oatmeal raisin cookies.


  • Exercise on a regular basis for at least 30 minutes
  • Eat a healthy and balanced diet and reduce red meat consumption
  • Get proper sleep every day
  • Tame your stress
  • Watch your weight


  • If you want the best way how to prevent heart disease, then do not smoke!
  • Do not consume excessive fat, salt, or cholesterol in your diet
  • Do not brush off snoring


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