The Best Foods to Prevent Clogged Arteries

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The Best Foods to Prevent Clogged Arteries

Arteries are the plumbing system of our body – they carry blood rich in oxygen and nutrients to every cell. Just like a house with bust plumbing is doomed, so too is the body if we let the arteries get clogged and hardened. Food high in saturated fats, processed sugars and chemicals, smoking and excessive alcohol consumption, and lack of exercise, will reduce the arteries’ circumference, as gunk gets deposited on the walls.

This condition is known as arteriosclerosis – thickening of arterial walls due to plaque buildup, and it’s a major risk factor for heart disease, heart attack and stroke. Heart disease is the leading cause of death around the world, especially in the West, and affects people of all ages and backgrounds.


Can You Reverse Clogged Arteries?

According to WebMD, simple life changes, including what you eat, can undo some of the damage. They mention Dr. Dean Ornish whose studies show that significant lifestyle changes had major effects on heart health. His studies show that even severely blocked arteries in the heart became less blocked after a year, and there was even more reversal after 5 years.

Just as you can make your arteries deteriorate by what you eat, you can also keep them healthy by choosing the right foods. Here is a list of foods that will help to prevent clogged arteries:

1. Kiwifruit and cantaloupe

Antioxidant-rich fruits that lower the LDL cholesterol (dubbed ‘bad cholesterol’) in the blood, and reduce plaque stuck to arterial walls. Eat one kiwifruit a day, or a cup of cantaloupe.

2. Oily fish

Salmon, tuna and herring all contain omega-3 fatty acids, which are a source of good fats and prevent the clogging plaque from forming. Make sure you get sustainably caught fish, and avoid buying farmed salmon, as its meat usually contains toxic chemicals and has less omega-3. Read here more about the amazing health benefits of omega-3 fish oil. Taking omega 3 is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

3. Berries and red grapes

Grapes contain flavonoids, which stop the bad cholesterol from oxidizing. Strawberries, cherries, cranberries and other berries contain powerful antioxidants and are packed with vitamins. Buy them organic to avoid the pesticide overload. You can find more information about the incredible healing properties of berries in my e-book The Healing Berry Guide.

4. Garlic

Garlic has many medicinal properties. It reduces blood pressure and bad cholesterol levels. For medicinal effect, eat one to two minced raw garlic cloves. If you use supplements, look for the amount of allicin which is the garlic’s active ingredient.

5. Apples and grapefruits

An apple a day keeps the doctor away. The pectin (soluble fiber) in these fruits, lowers the bad cholesterol, while the minerals potassium and magnesium help to control blood pressure.

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6. Spinach

Rich in vitamins A and C, which help to prevent the clogging plaque from developing. Popeye’s favorite food also contains lots of potassium and folic acid, thus lowering blood pressure.

7. Olive oil

A source of omega-3 fatty acids, olive oil is one of the good oils. Use cold-pressed organic oil and apply moderation in the amounts you eat, as fat is still fat. Read here more about the fantastic health benefits of olive oil.

8. Tomatoes

Antioxidant-rich food that prevents the oxidization of LDL cholesterol. If you consume them regularly, you can cut your risk of arteriosclerosis by half.

9. Green tea

Flavonoids in green tea are powerful antioxidants. A good quality green tea will also prevent the formation of blood clots and help maintain healthy linings of the arteries. Drink a cup a day. Find here more information about 8 amazing health benefits of green tea.

10. Pomegranate

This is another great antioxidant-rich fruit. Pomegranate prevents the hardening of the arteries and can even reverse this disease.

Scientific studies about pomegranate

Back in 2000, a study published in the American Journal of Clinical Nutrition, provided evidence that pomegranate’s juice has potent antiatherogenic effects. In other words, pomegranate juice can protect against the formation of fatty deposits within the walls of arteries. This was connected to the fruit’s antioxidative properties. Pomegranate is rich in polyphenols and other antioxidants. These play an important role in the prevention of atherosclerotic lesions and decrease oxidation of LDL (low-density lipoprotein) cholesterol.

In 2004, a group of Israeli scientists examined the effect of pomegranate juice on a group of patients with an already existing carotid artery stenosis (narrowing of the arteries that supply the head and neck with blood). Ten patients were given pomegranate juice for one year and five of them continued for up to three years. The results showed a reversal in carotid artery stenosis by up to 30%. Patients’ blood pressure decreased as well. People in the control group, who did not consume pomegranate juice, had their arterial blockages increased by 9%, which gave further support to pomegranate’s heart-protecting potential.

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In 2013, the journal Atherosclerosis published a pomegranate-related study. Mice with a genetic susceptibility towards spontaneous coronary artery blockages were given pomegranate extract. After two weeks, it was observed that the atherosclerotic features reduced. This study, too, confirmed that pomegranate reduces oxidative stress and inflammation in the vessel walls, which protects the vessels against the formation of ominous plaque.

Pomegranate’s characteristics that help prevent cardiovascular disease

Pomegranate has the following, scientifically proven, properties:

  • It has an anti-inflammatory effect – inflammation often plays a major role in the development of chronic conditions, including heart disease. You can read more about inflammation and the damage it causes in my previous article.
  • It lowers blood pressure. Find here more ways to reduce you blood pressure naturally.
  • It has anti-bacterial and anti-viral properties – secondary viral and bacterial infections often develop due to plaque buildup, including hepatitis C and Chlamydia pneumonia.
  • It is a powerful antioxidant and reduces oxidative stress in the blood.

Pomegranate both prevents and reverses atherosclerosis. It improves blood flow through the heart and promotes a healthy blood pressure, giving you an all-round protection from heart and vessel diseases.

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Including this fruit in your diet appears to be a good decision. Eat it fresh or get concentrated juices and extracts and enjoy its taste and health benefits. Research has shown some heart health benefits from as little as two ounces of pomegranate juice a day.

11. Oats

Due to the high content of soluble fiber, oats lower bad cholesterol by removing it from the body. Eat 1/2 cup of oat-bran cereal daily to help reduce your bad cholesterol levels. You can eat it for breakfast and add in oatmeal or bran to dishes at other times of the day.

12. Walnuts

Contain polyunsaturated fats that are primarily found in plant-based oils and foods and can improve your cholesterol levels, decrease your heart disease risk, lessen your chance of type 2 diabetes and regulate blood pressure. They also contain omega-3 fatty acids that help clear clogged arteries. Eating a small, palm-sized portion per day will help to clean the arteries and keep blood flow strong throughout your body. There are other healthy reasons to eat walnuts every day.

13. Turmeric

This common spice has many health benefits, and may protect arteries from fatty buildup according to a research in mice. The study suggests that curcumin, the active ingredient in turmeric, may prevent the development of clogged arteries which is a major risk factor for heart attacks and strokes. As curcumin is not easily absorbed by the body, you can increase it’s bioavailability with the suggestions in my article on how to optimize turmeric absorption for super boosted benefits.

You have the power in your hands to choose to eat healthy foods to maintain your body health, especially when it comes to your heart health. You can maintain your arteries clean with the above foods that are simple and easy to find. To complement the above list, have a look also at my related articles:
The Best Foods and Herbs for Healthy Heart
80% of Heart Attacks Could Be Avoided by Doing These 5 Easy Things
How Blood Donation Reduces Heart Attack & Stroke Risk by 80%

Medical Sources

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19 Responses to The Best Foods to Prevent Clogged Arteries

  1. Vickie Barnett says:

    Very nice.

  2. Don says:

    The best info!

    • Linda C. says:

      Great information, thanks for this. I live a sedentary life, also I know I have to have foods to keep my arteries clear because my diet used to be bad so thanks so much!♥♥

  3. Nancy Udezue says:

    Excellent job! Please keep it up, and kindly send me links to download some of these great materials and resourses. God bless you!
    Nancy

  4. Nola says:

    Excellent list, but don’t forget we still each have to figure out which foods are friendly and which foods are toxic to our individual bodies – we are all different. I have reactions to 3 of the foods (1, 8 & 11) on this list. Keep a “food/feeling” diary.

  5. Florante Santiago says:

    Yes you’re correct…. Simple and easy to find. It’s a matter of checking if organic or from the wild for salmon.
    How about some tropical fruit, say banana, avocado & pineapple? Hope there are also study on these tropical fruits.

  6. Dennis says:

    also Japaleno peppers are great at keeping the arteries cleaned up. Some folks can’t eat them but if you can take about 1-2 a day fresh rather than the canned ones

  7. carlos says:

    Can’t believe avocado PITS aren’t on the list. #1 source of soluble fiber is in the avocado pit, which you can blend with a good blender and put something sweet like bananas or dates to overpower the bitter after taste.

  8. Vilma Baquilod says:

    Sweet potato is also good for you. In the Philippines, we have something called “Palawan” its very good source of fiber.

  9. Brenda says:

    Excellent article but their is no such thing as good and bad cholesterol, it’s just cholesterol. The medical industry came up with “Bad” cholesterol in order to push cholesterol meds.

  10. ian says:

    PLEASE make sure u eat organic apples. conventional apples are a chemical disaster.

  11. Paula says:

    Forget it. You’re going to die- when you’re going to die. My husband walked 5 miles a day, played volleyball, was a black belt in judo, did not drink or smoke, ate all healthy foods and dropped dead of a heart attack at 63 with no warning.

    • Connie says:

      My condolences on your loss, but there are plenty of other reasons that he passed away so unexpectedly. Our foods are so badly polluted with additives that anyone of them could have caused a problem. While no one seems to know for certain how GMO products affect us, they could cause enough havoc to our bodies to lead to an untimely death.
      Most importantly, like you said, it happens when it happens. We don’t know why most of the time, but the Lord knows. Keep your trust in him.

  12. Amaresh sinha says:

    Very good information for me .Many thanks

  13. shahidnabi says:

    Very nice.I got very useful information from yoursite.But I will add two thing in modern food market,which is badly affected our health.One is synthetic Nitrate,potassium,pospors and other chemical substance which we provide to our field.Second thing is Farming chicken and fish.Due to these synthetic food today people sufferad in many kind of diesease.please avoid from these syntactic food.

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