The best thing you can do for your heart is to stop smoking. Your blood pressure will stabilise, your arteries will heal, and your risk of heart disease will drop with every cigarette you don’t smoke. But nicotine is hard to quit because it makes you want to smoke again and again. That’s where science-based ways to quit smoking come in.
These tips for quitting smoking and dealing with nicotine withdrawal will help you, no matter how much you smoke or how often you do it.
This guide will show you how to quit smoking, how it affects your heart, the short- and long-term benefits of quitting, and six proven ways to help you quit smoking for good, all backed by science and medical experts.
Did you know?
If you stop smoking, your risk of coronary heart disease goes down by half (50%) within just one year [1].
Kick the habit today! Explore Tata 1mg’s wide range of smoking cessation products to make quitting easier and safer.
Know, How smoking Damage Your Heart?
Smoking directly damages your heart in several ways, in addition to raising blood pressure:
Smoking doesn’t just increase blood pressure—it directly harms your heart in several ways:
- Increased plaque formation: Smoking causes blockages in arteries by hastening the accumulation of fatty deposits, or plaque.
- Reduced oxygen supply: The carbon monoxide in cigarettes causes your blood’s oxygen levels to drop, which makes it harder for your heart to beat.
- Weakened arteries: Chronic smoking weakens the walls of the arteries, reducing their elasticity and increasing their vulnerability to rupture.
Quick Fact:
Even secondhand smoke can cause serious risks to heart health. There’s no safe level of exposure — it can still affect arteries and increase the risk of heart disease.
Benefits Of Quitting Smoking For Your Heart
It’s never too late to quit. Here’s how your heart benefits after smoking cessation[3]:
| Time since quitting | Benefit |
| 20 minutes | Blood pressure starts to normalize due to the absence of nicotine-induced spikes |
| 24 hours – 2 days | Nicotine and carbon monoxide levels in your blood return to normal. Breathing becomes easier. |
| 1-2 years | Blood vessels regain their elasticity, improving overall circulation.
The risk of heart disease is cut in half compared to a smoker. |
| 5-10 years | Risk of mouth, throat, and voice box cancers is cut in half; stroke risk decreases |
Expert Tip: Quitting smoking is one of the most powerful steps you can take for your heart. Even small changes, like reducing cigarette count or switching to nicotine replacement, can help your body to start healing within days,” says Dr. Syefa Aafia, Medical Content Expert, Tata 1mg.
Beyond the Heart: Other Benefits You’ll Notice Soon After Quitting
You’ll begin to feel changes within days:
- Food tastes better, and your sense of smell sharpens.
- Your breath, clothes, and home smell fresher.
- Teeth and fingernails stop yellowing.
- You feel more energetic when climbing stairs or doing chores.
- You enjoy smoke-free spaces without needing to step out for a cigarette.
Ready to Quit? Start Small, But Start Now
Only 30% of the 780 million people who wish to stop smoking have access to the necessary support. This journey doesn’t have to be yours alone [4].
Try these easy steps:
- Decide a quit date: Mark it on your calendar and prepare mentally.
- Steer clear of triggers: Try to recognise the circumstances, situations, people, or emotions that might increase your urge to smoke.
- Eradicate smoking reminders: Remove tobacco products, ashtrays, lighters or matchsticks etc. , and other items related to tobacco use.
- Be occupied:Try to divert your attention by engaging in hobbies, working out, or spending time with your family and loved ones.
- Look for healthy alternatives:When you would normally feel like smoking, instead, sip on some herbal tea or coffee.
Science-Backed Strategies to Quit Smoking for Good [5]
1. NRT, or Nicotine Replacement Therapy
Nicotine causes physical dependence, and withdrawal symptoms like restlessness, irritability, and cravings can occur if use is stopped suddenly.
NRT provides nicotine without the use of harmful chemicals through gums, patches, lozenges, sprays, or inhalers.
How it works:
- Helps in reducing withdrawal symptoms
- Helps you focus on mental and emotional healing
- Increases your chances of quitting successfully
Ideal for:
- Heavy smokers (who consume 1+ pack in a day or smoke within 5 minutes of waking)
- Light smokers can start with lower doses, but only under a doctor’s supervision
Pro Tip: For better results, start NRT on the day you decide to quit and combine it with counselling.
2. Prescription Medications
FDA-approved drugs like bupropion or varenicline lessen cravings and withdrawal symptoms in cases of chronic dependence.
– Varenicline: Reduces the pleasure of smoking cigarettes by blocking nicotine receptors.
– Bupropion: Reduces cravings and mood swings.
3. Coping With the Emotional Side of Quitting
In addition to its physical effects, nicotine alters the chemistry of your brain. After quitting, it’s normal to feel anxious, irritable, or restless. To master this:
- Join a quit-tobacco programme or use a smoking cessation app.
- Talk to a counsellor or join a support group.
- Practice mindfulness, deep breathing, or journaling.
Point to remember – Such kind of emotional cravings usually fade with time, just like physical ones.
4. Abstain From Vaping or E-Cigarette Trap
E-cigarettes might seem like a simpler solution, but research has shown conflicting findings.
Many people who vape or use both e-cigarettes and traditional tobacco become addicted to nicotine.
E-cigarettes are not advised by the FDA or the American Cancer Society as a smoking cessation tool.
5. Staying Tobacco-Free After You Quit
The real challenge begins after you quit. Here’s how to stay smoke-free:
- Avoid triggers: Stay away from situations or people that tempt you.
- Change your routine: Replace smoke breaks with water breaks or walks.
- Delay urges: Cravings last only a few minutes — distract yourself.
- Reward progress: Save the money you would’ve spent on cigarettes and treat yourself.
6. Manage Stress Without Tobacco
Stress is one of the biggest triggers for smoking. Replace cigarettes with healthier stress busters like:
- Exercise or yoga
- Meditation or breathing exercises
- Spending time in nature
- Talking to a friend
- Doing creative activities
You are not alone – We’re with you every step of the way
Today, there are more ex-smokers than smokers. Every attempt brings you closer. Slip-ups aren’t failures—they’re data. Adjust, restart, and keep going.
Your heart—and your future self—will thank you.
FAQs
Q: Can I quit cold turkey (quitting smoking abruptly and completely)?
A: Approximately 5% do well in the long run. However, success rates increase to 25–30% when support and Nicotine Replacement Therapy (NRT) are combined. Light, non-dependent smokers benefit most from cold turkey.
Q: How long do cravings last?
A: Peaks at two to three weeks; most intense during the first three to five days. They become sporadic and controllable after a month.
Q: Is weight gain inevitable?
A: Average gain is 5–10 lbs. Combat it with exercise, high-fibre snacks, and drinking water when cravings hit.
Q: What if I relapse?
A: Most successful quitters try 6–10 times. Analyze the trigger, adjust your plan, and restart immediately—no guilt.
Reference:
1. US Department of Health and Human Services. Cardiovascular Diseases — The Health Consequences of Smoking. In: Smoking and Tobacco Control Monograph No. 13. Bethesda (MD): National Institutes of Health; 2004. Available from: https://www.ncbi.nlm.nih.gov/books/NBK44704/#:~:text=The%20excess%20risk%20of%20CHD,persons%20who%20have%20never%20smoked. NCBI
2. Gallucci G, et al. Cardiovascular risk of smoking and benefits of quitting: a systematic review. PMC. 2020. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7399440/ PMC
3. American Cancer Society. Health Benefits of Quitting Smoking Over Time. 2025 May 23. Available from: https://www.cancer.org/cancer/risk-prevention/tobacco/guide-quitting-smoking/benefits-of-quitting-smoking-over-time.html Cancer.org
4. American Cancer Society. Reasons to Quit Smoking. 2024 Oct 28. Available from: https://www.cancer.org/cancer/risk-prevention/tobacco/guide-quitting-smoking/reasons-to-quit-smoking.html Cancer.org
5. United Nations Economic Commission for Africa (UNECA). World No Tobacco Day: Call to Action. Available from: https://uneca.org/stories/world-no-tobacco-day-call-to-action
(The article is written by Nancy Dixit, Subject Matter Expert, and reviewed by Monalisa Deka, Senior Health Content Editor)
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