🫀 A New Heart: Healing Heart Disease Through Lifestyle Medicine (Part 2)

Reversing Heart Damage with a Plant-Based Approach

Heart disease remains the leading cause of death in the United States—and it continues to take a disproportionate toll on the Black community. In Part 1 of this series, published in March 2025, we explored the truth about cholesterol, the damage caused by trans fats and low-fat diet myths, and the risks of common medications like statins. We also looked at how a plant-based lifestyle protects the heart before disease begins.

In Part 2, we turn our attention to healing what has already been harmed. From artery repair to emotional restoration, the body has remarkable capacity to recover—when given the right conditions.

heal your heart!!

🧬 The Science of Reversal

Heart disease is not a one-way street. Landmark studies by physicians like Dr. Caldwell Esselstyn and Dr. Dean Ornish have shown that atherosclerosis—the narrowing and hardening of the arteries—can be halted and even reversed through nutrition and lifestyle.

In clinical trials, patients who adopted a low-fat, plant-based, whole foods diet not only stopped the progression of heart disease but experienced measurable improvements in artery function.

At the center of this healing is the endothelium, the delicate lining of the blood vessels. A healthy endothelium produces nitric oxide, a molecule essential for widening blood vessels, improving blood flow, and reducing inflammation. Diets high in animal fat, cholesterol, and refined oils damage this lining. But a plant-based diet rich in leafy greens, legumes, and berries can help restore it.

🧠 The Emotional Heart

Our emotional and spiritual health plays a powerful role in cardiovascular well-being. Studies show that chronic stress, grief, and trauma—which are more common and often under-treated in the Black community—can increase the risk of heart attacks, high blood pressure, and arrhythmia.

Even a condition known as “broken heart syndrome” is recognized by cardiologists, where sudden emotional distress mimics the symptoms of a heart attack. Cortisol, the body’s primary stress hormone, raises blood pressure and increases inflammation throughout the body—including in the arteries.

Managing stress through quiet time, deep breathing, prayer or reflection, and supportive community helps regulate the nervous system and reduce the physiological burden on the heart.

🥬 Anti-Inflammatory Eating for Artery Repair

Reversing heart disease begins at the grocery store and continues at the dinner table. A healing diet focuses on reducing inflammation and supporting the body’s natural repair mechanisms.

Some of the most heart-protective foods include:

• Leafy greens (like kale, spinach, collards) – rich in natural nitrates

• Berries – packed with antioxidants

• Flaxseed – high in omega-3s and fiber

• Beets – enhance circulation and nitric oxide

• Garlic and turmeric – reduce inflammation and support vascular health

It's also important to avoid processed oils—even plant-based ones. Oils can impair endothelial function and contribute to plaque buildup. Choose whole fats like avocado, nuts, and seeds, in moderation.

🚶🏾‍♂️ Movement Is Medicine

Regular physical activity is one of the most powerful tools for reversing heart disease. Even walking 30–45 minutes a day improves blood circulation, lowers blood pressure, and enhances insulin sensitivity.

While access to safe walking environments can be limited in some communities, creative solutions include walking in local malls, brisk walking in the home, gardening, or following online fitness videos.

Daily movement helps burn excess fat, reduce inflammation, and strengthen the heart muscle itself.

🛏️ Sleep: The Heart’s Night Shift

Sleep is when the body does its most important healing work. Poor sleep is linked to high blood pressure, heart attacks, and strokes.

Aim for 7–9 hours of quality sleep each night. Tips for better rest:

• Go to bed before 10 p.m.

• Avoid screens and bright lights at least an hour before bed

• Keep your room cool and dark

• Avoid late meals or caffeine in the evening

When we prioritize rest, we support the heart’s natural rhythm and repair.

a good night's sleep

💧 Water: The Forgotten Cardiovascular Essential

Dehydration can lead to “thick” blood, increasing the risk of clots, strokes, and heart strain. Yet many people unknowingly live in a state of mild dehydration—especially those who consume sugary drinks, caffeine, or alcohol.

To stay well-hydrated:

• Drink 1–2 glasses of water upon waking

• Continue to sip water between meals (but avoid drinking with meals)

• Pay attention to thirst, urine color, and energy levels

Herbal teas like hibiscus, garlic, and hawthorn may offer additional circulatory benefits.

6-8 glasses daily

❤️‍🔥 Hope and Healing Are Possible

Healing from heart disease isn’t about being perfect—it’s about making consistent, life-giving choices. One patient who adopted a whole-food, plant-based diet after years of hypertension and elevated cholesterol not only improved their lab numbers, but also regained their energy, focus, and peace of mind.

This is the promise of lifestyle medicine: your heart can recover when it’s given the right support.

📣 Take the Next Step

Looking for a personal plan for your heart health? Contact Dr. Musson’s office (810) 733-6980 to schedule a plant-based consultation or request free resources to begin your journey.

Your heart has carried you this far! Let’s help it carry you into a stronger, healthier future!!