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Today's episode hits home for me. Learn how to clean and maintain your arterial health. As you know I had a major stroke back in Oct 2021. I have learned and used the foods listed to help support my arteries. I hope this brings some help to your health. The list is below.
23 artery cleansing foods and why they help
Fatty fish, including salmon, sardines, anchovies, and mackerel, are a potent source of omega-3 fats — powerfully anti-inflammatory unsaturated fats that have protective effects against vascular inflammation and atherosclerosis. Omega-3s can also reduce platelet aggregation (which reduces risk of blood clots), lower triglyceride levels, and increase levels of good HDL cholesterol, which helps counteract the plaque-depositing effects of unhealthy LDL cholesterol.
Additionally, research shows that people who eat 2+ servings of fish per week are less likely to develop atherosclerosis in their carotid arteries.
Flax seeds are also a good source of anti-inflammatory plant-based omega-3s (alpha-linolenic acid), along with fiber, and antioxidant plant compounds called lignans. Regular flaxseed intake has been associated with decreased blood sugar and insulin levels, and improved insulin sensitivity, among overweight and obese individuals with prediabetes. And preliminary research on animals suggests that regular flax consumption can help halt the progression of atherosclerotic plaques.
Just keep in mind: Whole flax seeds aren't fully broken down during digestion, so to reap their full benefit, opt for ground flax seeds and store them in the fridge.
Blackberries, blueberries, raspberries, and strawberries pack a big punch when it comes to arterial health. These deeply hued fruits are chock-full of polyphenol compounds such as quercetin and anthocyanins, which exert powerful anti-inflammatory and antioxidant effects. Thanks to these compounds (and a nice dose of fiber), berry consumption has been linked to improvements in LDL cholesterol, blood pressure, and even blood sugar control — all of which help keep arteries clear and healthy.
Compared to other fruits like grapes, oranges, and apples (which are high in a form of sugar called fructose), berries are a particularly great choice for regular consumption because they're low glycemic, i.e. they're unlikely to spike blood sugar.
Citrus is jam-packed with polyphenol compounds called flavonoids. These citrus bioflavonoids have powerful antioxidant properties, meaning they scavenge free radicals that might otherwise cause oxidative stress and drive disease processes. Specifically, citrus bioflavonoids can help prevent LDL cholesterol from turning into an even more damaging, inflammatory form of cholesterol known as oxidized LDL, which is strongly associated with atherosclerosis. A study found that eating a grapefruit a day significantly reduced cholesterol and triglyceride levels in people who had just undergone coronary bypass surgery.
Lower sugar citrus foods are best. Opt for grapefruit (as long as it doesn't interfere with any of your medications) or add a squeeze of lemon or lime to your water for a bioflavonoid boost.
Higher intake of olive oil is associated with reduced risk of death and cardiovascular events like heart attack and stroke. What sets olive oil apart? It's a rich source of monounsaturated fatty acids (MUFAs) and polyphenol antioxidant compounds. Research has shown that diets rich in MUFAs are associated with increased "good" HDL cholesterol and reduced "bad" LDL cholesterol; while extra virgin olive oil's polyphenols help lower inflammation, reduce platelet aggregation, prevent LDL oxidation, and reduce blood pressure.
Olive oil also has a beneficial effect on blood sugar—according to one meta-analysis, people consuming the most olive oil had, on average, a 16% reduced risk of developing type 2 diabetes and reductions in hemoglobin A1c (HbA1C), an measure of average blood glucose over several months.
Avocados deliver a one-two punch for cleaning out your arteries. Like olive oil, avocados contain loads of blood sugar-stabilizing, cholesterol-optimizing MUFAs. But they're also a surprisingly great source of fiber, clocking in at about 6.5 grams per half avocado. A recent study also found that eating one avocado per day is associated with reductions in LDL cholesterol.
While some people are wary of eating avocados because they also contain some saturated fat, you don't have to worry about that, says Dr. Brewer. Although saturated fat intake may increase LDL cholesterol, it typically only increases the larger, "bouncier" LDL particles that are less likely to stick to artery walls and cause damage than small, dense LDL particles. Additionally, most recent research has found no beneficial cardiovascular effects of reducing saturated fat intake.
If you tend to eat a lot of grain-based side dishes, consider swapping them for legumes (beans, peas, chickpeas, lentils). These pack a hefty dose of fiber, including soluble fiber, which can help prevent atherosclerosis by lowering LDL cholesterol. Even one serving of beans per day has been associated with significantly reduced LDL. Legumes have also been linked to reductions in blood pressure and chronic inflammation, both of which are contributors to atherosclerosis and blood vessel damage.
According to the American Diabetes Association, beans are relatively low on the glycemic index, which means they're unlikely to spike blood sugar even though they contain some carbohydrates. However, Dr Brewer warns that, among certain individuals, legumes may elevate blood sugar. He advises many of his patients to 'eat to the meter' (glucose meter), especially with lentils, as these can be particularly problematic for prediabetics. Pairing legumes with a source of fat and/or protein can curb their blood sugar spiking potential.
Tomatoes, especially cooked tomatoes and tomato sauce are a great source of lycopene — a powerful plant compound responsible for tomatoes' red color, and which has been associated with increased "good" HDL cholesterol. In one study, people eating a diet rich in lycopene from tomato products were 17-26% less likely to develop heart disease; and in another study, higher blood levels of lycopene were associated with lower risk of stroke. Pro tip: Fat increases your body's absorption of lycopene, so add a glug of olive oil to that pasta sauce.
Higher intake of allium veggies (and cruciferous veggies, which we'll cover below) has actually been associated with a reduced risk of death from atherosclerotic vascular disease. Allium veggies like garlic, onions, leeks, chives, scallions, and shallots are all rich in organosulfur compounds, which, according to several studies, may help reduce blood pressure, cholesterol, inflammation, and platelet clumping — all of which are great for keeping arteries free and clear.
Like allium vegetables, cruciferous vegetables (think: broccoli, cauliflower, brussels sprouts, arugula, cabbage) also contain organosulfur compounds and may reduce your risk of death from atherosclerosis. And further research has found that consuming all vegetables, especially cruciferous vegetables, is associated with thinner, healthier carotid artery walls (thick artery walls, on the other hand, are a marker of atherosclerosis). Cruciferous veggies also contain blood sugar-stabilizing, cholesterol-lowering fiber.
Nuts are a good source of protein, fiber, and healthy fats, and regular nut consumption has been associated with a reduced risk of overall cardiovascular disease and coronary heart disease, which occurs when plaque buildup restricts blood flow to the heart. Of all nuts, walnuts contain the highest levels of heart-healthy, plant-based omega-3s. In an impressive animal study, consuming walnuts as part of a high-fat diet resulted in a 55% reduction in atherosclerotic plaque development compared to control diets.
Red, golden, and rainbow beets may be controversial in the flavor department — with a notable earthiness — but there's no question they're good for supporting healthy blood flow. Beets and beetroot juice are some of the best sources of beneficial dietary nitrates, which are converted to nitric oxide (NO) in the bloodstream. NO relaxes and widens blood vessels, which lowers blood pressure and helps prevent damage to artery walls that could make them more vulnerable to narrowing and plaque buildup. To mellow beets' earthy flavor, try roasting them with olive oil or toss them into a smoothie.
Like beets, spinach and other dark leafy greens are a good source of dietary nitrates, which support supple, free-flowing blood vessels and arteries by boosting NO production. Additionally, leafy greens contain fiber and a range of micronutrients, including folate. Folate plays a key role in cardiovascular health by lowering levels of the amino acid homocysteine. High blood levels of homocysteine are a known risk factor for atherosclerosis, as they can damage the lining of blood vessels and increase arterial plaque buildup.
Dark chocolate is a potent source of polyphenol compounds, specifically cocoa flavanols, which have been shown to help lower blood pressure and improve blood flow (by boosting nitric oxide production), lower inflammation, and prevent blood clots. Some research even suggests that cocoa flavanols help recruit our body's own stem cells (specifically, endothelial progenitor cells) to help repair damaged blood vessels and grow new ones — which is key for preventing and reversing the vascular damage that can clog arteries and lead to heart disease.
Opt for a low to no-sugar dark chocolate that's 70% cocoa or higher (or use unsweetened cocoa powder in a smoothie) and consider pairing it with some walnuts to keep blood sugar levels stable.
Flavorful herbs and spices are often potent sources of beneficial compounds that can benefit the heart and arteries — even cinnamon, which you probably have in your pantry already. Research suggests that cinnamon intake may be associated with reduced levels of HbA1C and blood pressure among patients with type 2 diabetes. Meaning, this spice could help counter the negative effects of insulin resistance that contribute to atherosclerosis
Cinnamaldehyde, an organic compound in cinnamon, has also been shown to have anticoagulant properties that may help curb risk of blood clots; and preliminary research suggests that cinnamon inhibits the atherosclerosis process in animals with high cholesterol.
Some other spices that show promise in curbing various atherosclerosis risk factors include ginger, turmeric, and garlic.
You can sip your way to clear, healthy arteries, too. In one meta-analysis, researchers calculated that each daily cup of green tea corresponded to a 5% lower risk of death caused by cardiovascular disease. And, in another study, green tea consumption was associated with a decrease in vascular cell adhesion molecules, which are proteins released in response to inflammation that cause cells to stick to surroundings and each other — meaning, they can be a big contributor to clogged arteries. The magic lies with green tea's polyphenol compounds called catechins, which have powerful antioxidant and anti-inflammatory effects.
Asparagus is one of the best foods to cleanse your arteries. Full of fiber and minerals, it helps lower blood pressure and prevent blood clots that can lead to serious cardiovascular illness. It works within the veins and arteries to alleviate inflammation that may have accumulated over time. It boosts the body's production of glutathione, an antioxidant that fights inflammation and prevents damaging oxidation that causes clogged or blocked arteries. It also contains alpha-linoleic acid and folic acid, which prevent hardening of the arteries.
There are many great recipes for asparagus. Steam it, roast it, grill it and even eat it raw in salads.
Avocado helps reduce the "bad" cholesterol and increase the "good cholesterol" that helps to clear the arteries. It also contains vitamin E, which prevents cholesterol oxidation, as well as potassium, which is known to lower blood pressure. Avocados are a delicious replacement for mayo on a sandwich, or as a salad topping, and of course, in guacamole.
Broccoli can prevent artery clogging because it is loaded with vitamin K, which prevents calcium from damaging the arteries. Broccoli also prevents cholesterol oxidation and is full of fiber, which lowers blood pressure and reduces stress. Stress can lead to tearing and plaque build-up of arterial walls. These little trees also contain sulforaphane, which helps the body use protein to prevent plaque build-up in the arteries.
It is recommended to have two to three servings of broccoli per week for the maximum benefits. Broccoli is another versatile vegetable—it tastes great grilled, roasted or steamed and is a great side dish.
This summertime favorite is a great natural source of the amino acid L-citrulline, which boosts nitric oxide production in the body. Nitric oxide causes the arteries to relax, decreases inflammation and can help lower blood pressure. Watermelon also helps to modify blood lipids and lowers belly fat accumulation. Less fat in the abdominal area lowers the risk of heart disease.
The main component of this spice is curcumin, which is a power anti-inflammatory. Inflammation is a major cause of arteriosclerosis, or the hardening of the arteries. Turmeric also reduces the damage to arterial walls, which can cause blood clots and plaque build up. Turmeric also contains vitamin B6, which helps to maintain healthy levels of homocysteine, which can cause plaque buildup and blood vessel damage in excess amounts.
Turmeric can be an ingredient in many dishes, both sweet and savory. One way to get your daily dose is by drinking a glass of warm turmeric milk daily. If you've never cooked with it before, now's the time to get creative for your health!
This dark, leafy green is filled with potassium, folate and fiber, which helps lower blood pressure and prevents artery blockage. One serving per day helps lower homocysteine levels, a risk factor for heart diseases such as atherosclerosis.
It doesn't matter if you eat it raw or cooked, the benefits are the same. So try it in salads, smoothies and even on your omelet.
Whole grains contain soluble fiber, which binds to the excess LDL cholesterol in your digestive tract and removes it from your body. Whole grains also contain magnesium, which dilates blood vessels and keeps your blood pressure at regular levels.
The AHA recommends at least six daily servings of whole grains, so trade your carbs for whole-grain alternatives like whole-grain breads, whole wheat pastas, brown rice, quinoa, barley and oatmeal to improve cholesterol levels and keep your arteries clear.
