There are many natural methods to reverse and prevent arterial plaque.
Eating foods with artery-cleansing qualities is one of the best ways to do this. These foods help to remove plaque, lower the cholesterol, reduce inflammation and protect the arteries against oxidative damage.
This post will examine 12 of the best artery-cleansing food and the science behind it.
Cheese
It may not seem likely that cheese can be good for your arteries, considering its high sodium and fat content. Not all cheeses, however, are the same. Some cheeses contain high levels vitamin K2, especially those made with grass-fed dairy. Vitamin K2 is a vital nutrient which plays a crucial role in preventing arterial calciumification. The process of calcification occurs when calcium deposits in the arteries harden, making them stiffer and more brittle. Vitamin K2 prevents this by making sure that calcium stays out of the arteries, and is directed to the teeth and bones where it belongs. In one study, people who consumed more vitamin K2 were at a lower risk for severe calcification (52%), coronary heart disease (41%), and death from any cause (57%).
Munster cheese is a French soft cheese made with cow’s milk. It is one of the best sources for vitamin K2. Munster cheese has the highest amount of vitamin K2 in any cheese, with 72.3 micrograms per ounce. Gouda cheese, Brie, Edam and Cheddar are also good sources of vitamin. Add cheese to your daily diet and you will reap the benefits of Vitamin K2 while protecting your arteries.
Olive Oil
Olive oil is a staple of the Mediterranean Diet, widely considered to be one of healthiest diets around the world. Monounsaturated fatty acids in olive oil can help lower LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol), improving the ratio between cholesterol in blood. This can reduce the risk of cardiovascular disease and prevent plaque from forming. Olive oil contains additional compounds that protect arteries against oxidative damage. These compounds, called polyphenols are present in high concentrations within extra virgin olive oils, which is the best quality olive oil and has been least processed.
Polyphenols can neutralize free radicals. These unstable molecules can cause damage to the cells and tissues in the body. Free radicals may cause oxidative damage, which could lead to arterial plaque and buildup. Polyphenols modulate genes and proteins that are involved in inflammation. This can lead to plaque rupture and clots. In one study, 30 ml extra virgin olive oil consumed daily for three weeks by healthy volunteers reduced inflammation and oxidative stress markers. In another study, olive oil polyphenols were found to improve endothelial functions. This is the ability for the inner lining to dilate or contract in response blood flow. Endothelial dysfunction is a precursor to atherosclerosis, and can affect blood circulation.
Choose extra virgin olive oils that are cold-pressed, organic, and unrefined to get the best results. Check the harvest date and look for dark glass bottles that will protect the oil from exposure to light. Use olive oil in salad dressings and marinades. You can also drizzle it on cooked fish or vegetables.
Egg Yolks
The high cholesterol in egg yolks is often vilified, but it’s actually good for the arteries. Egg yolks, like cheese, are good sources of vitamin K2, a nutrient that can help prevent arterial calcification. Other nutrients, including lutein and zeaxanthin, can also support cardiovascular health. Choline and lutein can reduce homocysteine (a risk for heart disease), while protein can help regulate blood sugar and lower blood pressure.
In one study, eating an egg a day for 12 consecutive weeks did not affect the endothelial or LDL cholesterol levels in healthy adults. In another study, eating two eggs a day for six weeks increased HDL cholesterol levels and antioxidant status among people with metabolic syndrome. Metabolic syndrome is a group of conditions that increases the risk of heart attack. A meta-analysis of seventeen studies also found that egg consumption was not associated with coronary heart disease and stroke.
As part of a healthy diet, eggs are versatile and nutritious. Avoid frying eggs in unhealthy oils and choose organic, free range eggs rich in omega-3 fats. Boil, poach or scramble them instead, and serve them with vegetables, whole grain or lean meats.
Natto
Natto, a traditional Japanese dish made of fermented soy beans. It may not be for everyone because of its sticky, slimy texture or strong, pungent aroma. Natto, in particular vitamin K2, is an artery-cleansing powerhouse. Natto has the highest concentration of vitamin K2 in any food with 1100 micrograms of vitamin per 100 grams. Natto is fermented using a strain of bacteria known as Bacillus subtilis, which creates vitamin K2 by-product. As we’ve seen, vitamin K2 can help prevent arterial calcification. It also lowers the risk of heart diseases.
Natto contains many other beneficial compounds. One of these is nattokinase. This enzyme can help dissolve blood clots, and increase blood flow. Nattokinase also helps to lower blood pressure and cholesterol and reduce inflammation. It can also prevent oxidative stresses. Natto is also a great source of fiber, protein, iron, calcium and probiotics that can help support digestion and immunity.
Natto is a great breakfast food, but it can also be added to salads, soups or sandwiches. You can take natto supplement that contains vitamin K2 or nattokinase. Consult your doctor first, if you’re on blood thinners, have a bleeding condition, or are taking nattokinase.
Pork and Chicken
The truth is nuanced. Meat is not the cause of heart disease. Lean meats such as pork and chicken can help you maintain a healthy lifestyle. While processed meats such as bacon and ham are associated with an increased risk of stroke and heart disease, they also contain a lot of vitamin K2. Chicken and pork are higher in vitamin K2 than other meats such as beef or lamb. Vitamin K2, we now know, protects the heart and prevents arterial calcification. In a Dutch study, it was found that the intake of vitamin K2 in a Dutch population came from chicken and pork. One study showed that the liver of chickens and porks were two of the best animal sources for vitamin K2.
Pork and chicken also contain high-quality proteins that can lower blood pressure and regulate blood sugar. They can also help preserve muscle mass. Other nutrients such as zinc, iron, selenium and B vitamins can also support different bodily functions. Not all pork and chicken products are created equal. Choose organic, hormone-free, grass-fed meat and avoid frying it. This can cause harmful compounds such as polycyclic aromatic hydrogens and heterocyclic amino acids that can damage arteries. Use herbs, spices and marinades for flavoring the meat when you grill, roast or bake it.
Salmon
Salmon contains a high amount of omega-3 fats, which is why it’s one of the healthiest foods for your arteries. Omega-3s are essential fats that the body can’t produce and must get from food. Omega-3s are anti-inflammatory, and can reduce inflammation which can lead to plaque buildup or rupture of the arteries. Omega-3s also help lower triglycerides in the blood, which can lead to plaque buildup. Omega-3s also improve endothelial functions, lower blood pressure, and prevent blood clots.
Salmon also contains high-quality protein, vitamin D, selenium, and astaxanthin, a powerful antioxidant that gives salmon its pink color and protects the arteries from oxidative damage. Salmon is also a good source of protein, vitamin D and selenium. Astaxanthin is a powerful antioxidant that gives salmon rosy color and helps protect arteries against oxidative damage.
Sauerkraut, Kimchi
Sauerkraut is a fermented cabbage dish that originated in Germany. Kimchi comes from Korea. Both are excellent sources of vitamin k2, which helps to prevent arterial calcification, and reduces the risk of heart diseases. Both sauerkraut and Kimchi contain approximately 15 and 10 micrograms per 100 grams of vitamin K2, respectively. The fermentation process increases vitamin K2 in the cabbage as well as other nutrients such as iron, vitamin C and probiotics. Probiotics, which are beneficial bacteria, can help improve digestion, immunity and metabolism. They can lower blood pressure, inflammation, cholesterol and reduce oxidative stresses.
You can eat sauerkraut or kimchi as a side dish, salad, snack, or add it to soups or sandwiches. You can make them at home using fresh cabbage, water, salt and optionally other ingredients such as garlic, ginger or chili peppers. Be careful to not consume too much sodium, as it can increase blood pressure, negating the health benefits of these foods.
Walnuts
Walnuts offer a variety of compounds that protect arteries. Walnuts contain a lot of vitamin E, an antioxidant fat-soluble that prevents LDL cholesterol from oxidizing. This can lead to plaque forming in the arteries. Walnuts contain omega-3 fatty acid, which is known to reduce inflammation and improve the function of endothelial cells. Walnuts also contain polyphenols that can neutralize free radicals, modulate gene activity and regulate gene expression.
In one study, eating 43 grams per day of walnuts for 8 weeks reduced total and LDL blood cholesterol, improved endothelial functions, and decreased oxidative stress among healthy adults. A study showed that 30 grams of nuts per day, for six months, lowered blood pressure and improved blood flow. It also reduced arterial stiffness among people at high cardiovascular risk. Walnuts improve mood, sleep, and cognitive function. These can all indirectly impact heart health.
Walnuts are delicious raw, roasted or soaked. They can also be added to smoothies, baked goods, oatmeal, yogurt or baked goods. Walnuts contain a lot of calories and fat and can lead to weight gain when consumed in excess.
Flaxseeds & Chia Seeds
Chia and flaxseeds are powerful seeds that support cardiovascular health and can clean the arteries. Both are excellent sources of fibre, which lowers cholesterol, regulates blood sugar and prevents constipation. Additionally, they provide high-quality proteins that can lower blood pressure and maintain muscle mass. They are also rich in omega-3 fats, which can help reduce inflammation and improve circulation.
Phytoestrogens, such as lignans found in flaxseeds or chia seeds, can regulate hormone levels and help protect against cancer. Lignans also help lower blood pressure and improve lipid profiles. They can even prevent oxidative damage. One study found that “>Eating one avocado a day for five weeks reduced total and LDL blood cholesterol, triglycerides and oxidative stress in obese and overweight adults. A second study showed that eating half of an avocado along with a hamburger decreased the postprandial inflammation and endothelial response compared to eating just a hamburger.
Avocados are great as a snack or in salads. They can also be mashed or sliced and added to sandwiches, tacos, wraps or other dishes. Avocados can be used to make smoothies, guacamole or hummus or as a replacement for butter, cream or mayonnaise. Avocados contain a lot of calories and fat and can lead to weight gain when consumed in excess.
Dark Chocolate
Dark chocolate can be a delicious treat, but it also helps to support cardiovascular health. Dark chocolate, made of cocoa, is high in antioxidants flavanols & polyphenols which can protect arteries against oxidative damage & inflammation. The flavanols in dark chocolate can lower blood pressure and improve endothelial functions, as well as prevent blood clots and reduce insulin resistance.
Dark chocolate contains beneficial compounds such as zinc, magnesium, copper and iron. These substances can help support various bodily functions. Not all dark chocolates are created equal. Choose dark chocolates that contain at least 70% cocoa and avoid those with added sugar, artificial ingredients, or milk. In one study, healthy volunteers who consumed 50 grams of chocolate daily for 15 days saw their blood pressure drop, insulin sensitivity improve, and oxidative stress decrease. One study found that 40 grams of chocolate consumed per day by people with peripheral arterial disease improved their endothelial functions and reduced inflammation.
As part of a healthy diet, dark chocolate can be consumed in moderation. Dark chocolate contains a lot of calories and fat and can lead to weight gain when consumed in excess.
The conclusion of the article is:
It is important to include artery-protective food in a healthy diet. Eating foods that lower cholesterol, reduce inflammation and prevent oxidative stresses can improve blood circulation and lower the risk of stroke and heart disease. But eating these foods is not enough. Avoid foods that are known to damage the arteries such as processed foods, fried food, trans fats and refined sugars. You should also adopt healthy lifestyle habits such as regular exercise, stress management, quitting tobacco, and limiting your alcohol consumption. You can maintain your heart and arteries in optimal condition by doing this.