Can Reversing Prediabetes Really Cut Heart Disease Risk in Half? New Study Says Yes.

Can Reversing Prediabetes Really Cut Heart Disease Risk in Half? New Study Says Yes.

If you’ve ever been told you have “prediabetes,” it probably felt like a giant red warning light: “You’re not in trouble yet… but you’re close.”

A new long-term study suggests that prediabetes doesn’t have to be a slow slide into type 2 diabetes and heart problems. In fact, people who brought their blood sugar back to normal and kept it there cut their risk of heart attack, heart failure, and early death by almost 50%.

That’s not just good news. That’s hopeful news.

What did the researchers actually do?

• They followed over 2,400 people with prediabetes for decades.

• One group managed to get their blood sugar back into the normal range.

• Another group stayed in the prediabetes zone or moved on to full type 2 diabetes.

• Over 20–30 years, they tracked who developed heart disease, had heart attacks, heart failure, or died early.

Result:

People who got their blood sugar back to normal had about half the risk of dying from heart disease compared to those who didn’t.

The magic number: 97

One simple number popped out of the research:

• A fasting blood sugar below 97 mg/dL was linked to much lower heart risk.

• This held true across different ages, body sizes, and backgrounds.

In other words, you don’t have to be perfect. You don’t have to live at the gym. But nudging your fasting blood sugar down into the “normal” range and keeping it there seems to protect your heart for decades.

So… what actually helps get to remission?

The researchers weren’t talking about magic tea or a mystery supplement. They emphasized old-school basics that many of us are already trying to do:

• Healthier eating patterns

  • Lower added sugar

  • More fiber (veggies, beans, whole foods)

  • Better portion control

• Regular movement

  • Walking most days of the week

  • Light strength training to protect muscles

• Weight loss (even a little)

  • Even losing 5–7% of body weight can make a big difference for blood sugar

• Better sleep and stress management

  • Less burnout, fewer late-night “fridge raids”

Nothing extreme. Just small, steady shifts that add up over time.

Why this matters if you have diabetes, are overweight, or love your carbs a little too much

This study changes the story in a really important way:

• Prediabetes is not “you’re doomed.”

• It’s more like: “You’re being given a window to protect your heart.”

• Getting back to normal blood sugar doesn’t just delay diabetes—it can guard your heart for 20–30 years.

If you:

• Have been told you’re “borderline”

• Have a family history of diabetes

• Are carrying extra weight around your middle

…this is your sign that small changes really do matter—even if the scale doesn’t move as fast as you want.

Real-life example

Picture two people, both told they have prediabetes at 45:

• Person A: Shrugs, ignores it, maybe feels a little guilty, but doesn’t change much.

• Person B: Doesn’t go perfect-keto or run marathons—just:

  • Cuts sugary drinks

  • Walks 20–30 minutes most days

  • Keeps portions a bit smaller

Person B manages to bring fasting blood sugar back under 97 and keep it there. This new research suggests that over decades, Person B’s heart attack and early death risk drops dramatically compared to Person A.

That’s huge for such “ordinary” changes.

Takeaway for this week

• If you’ve ever been told you have prediabetes, ask your provider:

  • “What’s my actual fasting number?”

  • “What’s a realistic plan to get it under 97 and keep it there?”

• Focus on what you can control:

  • One more veggie

  • One less sugary drink

  • One more walk

• And remember: you’re not just trying to avoid diabetes. You’re giving your heart, brain, and future self a real upgrade.

This is meant to be general information, not personal medical advice. Always talk with your healthcare provider before making big changes to your meds, diet, or exercise.