13 Best Foods That Unclog Arteries Naturally

Arteries are essential in circulating oxygen-rich blood from the heart to the rest of the body. However, due to unhealthy lifestyle choices and diets high in saturated fats, cholesterol, and inflammation, arteries can become clogged, leading to cardiovascular diseases.

While medication and surgical procedures can be effective in treating clogged arteries, certain foods can also play a role in preventing and reversing arterial blockages naturally.

In this article, we have listed ten foods that can help prevent clogged arteries.

How Arteries Can Become Clogged

Arteries can become clogged through a process known as atherosclerosis. Atherosclerosis is a condition in which fatty deposits, cholesterol, cellular waste products, calcium, and other substances build up on the inner lining of the arteries. This buildup is called plaque.

The process of plaque formation typically starts with damage or injury to the inner lining of the artery. Several factors can contribute to this damage, including high blood pressure, smoking, high cholesterol levels, diabetes, and inflammation.

When the inner lining of the artery is damaged, it provides an opportunity for plaque to form. Cholesterol and other fatty substances circulating in the blood may accumulate at the injury site. Over time, the plaque grows and hardens, narrowing the artery and reducing blood flow.

As the plaque builds up, it may become unstable and develop a fibrous cap. If the fibrous cap ruptures, it can trigger the formation of a blood clot. The blood clot can further block the artery, completely cutting off blood flow to the affected organ or tissue. This can lead to severe health conditions such as heart attack or stroke, depending on the location of the blocked artery.

Factors that increase the risk of developing clogged arteries include smoking, high blood pressure, high cholesterol levels, diabetes, obesity, a sedentary lifestyle, a family history of heart disease, and aging.

Top 13 Foods That Unclog Arteries Naturally

Here are ten natural foods that can help unclog arteries and promote heart health.

1. Avocado

Avocados are packed with monounsaturated fats that lower LDL (“bad”) cholesterol while boosting HDL (“good”) cholesterol (1). This balance helps prevent plaque buildup in arteries, reducing the risk of heart disease. Avocados are also rich in potassium, which supports healthy blood pressure levels, and fiber, which promotes better blood flow. (2)

Eating avocados regularly can also help improve blood flow and prevent plaque buildup in the arteries.

How to Use: Add avocado to salads, smoothies, or toast for a creamy, heart-healthy boost.

2. Leafy greens

Green vegetables like spinach, kale, and Swiss chard are rich in antioxidants, vitamins, and minerals that can help lower blood pressure and reduce arterial inflammation.

These nutrients help relax blood vessels, reduce arterial inflammation, and lower blood pressure, all of which prevent artery blockages.

How to Use: Blend kale into smoothies, sauté spinach as a side, or toss Swiss chard into soups.

3. Berries

Berries, such as strawberries, blueberries, raspberries, and blackberries, are rich in antioxidants that can reduce inflammation and lower cholesterol levels, which can help prevent the buildup of plaque in the arteries.

Their high fiber and low-calorie content make them perfect for heart health.

How to Use: Snack on fresh berries, add them to yogurt, or blend them into smoothies.

4. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that can help prevent the oxidation of LDL cholesterol, which is a major contributor to artery blockages.

Regular consumption of tomatoes can also lower blood pressure and reduce inflammation, supporting overall cardiovascular health.

How to Use: Include tomatoes in salads, sauces, or roasted dishes for maximum flavor and benefits.

5. Nuts

Almonds, walnuts, and pistachios are packed with healthy fats, fiber, and protein.

Studies show that regular nut consumption lowers LDL cholesterol, reduces inflammation, and improves arterial function, making them a perfect heart-healthy snack.

How to Use: Grab a handful of unsalted nuts as a snack or sprinkle them over oatmeal or salads.

6. Fatty fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which reduce inflammation, lower blood pressure, and decrease triglycerides, a type of fat linked to clogged arteries.

Omega-3s also promote better blood flow.

How to Use: Grill or bake salmon for dinner, or add sardines to salads for a nutrient-packed meal.

7. Garlic

Garlic has been known to lower blood pressure, reduce cholesterol levels, and prevent blood clot formation. Its active compound, allicin, has antioxidant and anti-inflammatory properties that benefit arterial health.

Regular garlic consumption supports cleaner arteries and better heart health.

How to Use: Add minced garlic to stir-fries, soups, or roasted vegetables for a flavorful health boost.

8. Green Tea

Green tea is rich in antioxidants called catechins that can help reduce inflammation and prevent the oxidation of LDL cholesterol.

Drinking green tea regularly can help improve blood flow, lower cholesterol levels, and reduce the risk of heart disease.

How to Use: Enjoy a cup of green tea daily, hot or iced, for a refreshing, heart-healthy drink.

9. Whole grains

Consuming whole grains, such as oatmeal, quinoa, and brown rice, can improve heart health by lowering harmful cholesterol levels, reducing inflammation, and preventing the formation of blood clots. These grains are rich in fiber and essential nutrients, making them a vital component of a heart-healthy diet.

How to Use: Start your day with oatmeal, swap white rice for quinoa, or use brown rice in stir-fries.

10. Olive oil

A staple of the Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants.

It reduces inflammation, improves cholesterol levels, and protects arteries from damage, promoting long-term heart health.

How to Use: Drizzle extra-virgin olive oil over salads, use it for cooking, or dip whole-grain bread in it.

11. Pomegranate

Pomegranate contains powerful antioxidants, including polyphenols and anthocyanins, which can help prevent oxidative stress and reduce the risk of atherosclerosis.

Drinking pomegranate juice regularly can also help improve blood flow and lower blood pressure, making it an excellent choice for maintaining good heart health.

How to Use: Drink pure pomegranate juice (watch for added sugars) or sprinkle seeds over yogurt or salads.

12. Turmeric

Turmeric contains a powerful compound called curcumin, which has strong anti-inflammatory and antioxidant properties. Curcumin helps reduce inflammation in the arteries and prevents the buildup of plaque, promoting overall heart health.

How to Use: Add turmeric to curries, smoothies, or teas, pairing it with black pepper to enhance curcumin absorption.

13. Apples

Apples are a great fruit to include in your diet for many reasons, including their ability to help lower cholesterol levels. This is due to two main components of apples: soluble fiber and polyphenols.

Soluble fiber is a type of fiber that binds to cholesterol in the digestive tract and helps to remove it from the body. One medium-sized apple contains about 4.4 grams of soluble fiber, which is about 11% of the recommended daily intake for women and 15% of the recommended daily intake for men.

Polyphenols are a type of antioxidant that can help to protect LDL (bad) cholesterol from oxidation. Oxidation of LDL cholesterol is a key step in the development of atherosclerosis, which is the hardening of the arteries. Apples are a good source of polyphenols, with one medium-sized apple containing about 195 milligrams.

In addition to soluble fiber and polyphenols, apples also contain other nutrients that may help to lower cholesterol levels, such as vitamin C and potassium.

A study found that people who ate two apples per day for six weeks had a 5% decrease in LDL cholesterol levels. Another study found that people who ate three apples per day for six weeks had an 8% decrease in LDL cholesterol levels.

Incorporating these ten foods into your diet can help unclog arteries naturally and reduce the risk of heart disease and stroke.

How to Use: Eat apples as a snack, slice them into oatmeal, or bake them for a healthy dessert.

FAQs About Foods That Unclog Arteries Naturally

1. Can certain foods unclog arteries?

Yes, certain foods can help reduce plaque buildup, lower LDL cholesterol, decrease inflammation, and improve blood flow, all of which support healthy arteries. Foods like avocados, leafy greens, and fatty fish are scientifically proven to offer cardiovascular benefits. However, they are not a cure and should be part of a balanced diet and healthy lifestyle.

2. How often should I eat these heart-healthy foods?

Incorporating these foods into your daily meals is ideal. For example, eat leafy greens or berries daily, include nuts as a snack a few times a week, and aim for fatty fish twice weekly. Consistency is key for long-term heart health benefits.

3. Can these foods replace medications for heart health?

No, these foods support heart health, but should not replace prescribed medications. Always consult your doctor before making any changes to your treatment plan, especially if you have a heart condition.

4. Are there any risks to eating these foods?

Most of these foods are safe for the general population. However, some individuals may have allergies (e.g., to nuts or fish) or need to monitor intake (e.g., potassium-rich foods like avocados for kidney issues). Consult a healthcare professional if you have specific health concerns.

5. How long does it take for these foods to improve artery health?

Results vary depending on your overall diet, lifestyle, and health status. Studies, such as those on apples, show reductions in LDL cholesterol within 6–8 weeks with consistent consumption. Long-term benefits require ongoing dietary habits.

6. Can I combine these foods for better results?

Absolutely! Combining these foods, such as adding berries and nuts to oatmeal or using olive oil with leafy greens, can enhance their heart-healthy effects. A varied diet maximizes nutrient intake and benefits.

7. Are supplements as effective as whole foods for artery health?

Whole foods are generally more effective because they provide a mix of nutrients, fiber, and antioxidants that work synergistically. Supplements, like omega-3 or curcumin pills, may help, but lack the full benefits of whole foods. Consult a doctor before taking supplements.

It is also essential to maintain a healthy lifestyle that includes regular exercise, avoiding smoking, and managing stress levels to ensure optimal cardiovascular health. Consult with a healthcare provider before making any significant changes to your diet or lifestyle.

Disclaimer: Always consult a healthcare professional before making significant dietary or lifestyle changes, especially if you have existing medical conditions.