Keeping your arteries healthy is crucial for preventing heart disease and reducing the chance of heart attacks. When your arteries become clogged with plaque, blood flow to the heart and other organs is restricted, increasing your chances of heart-related issues. The good news is that certain foods can help keep your arteries clean and support cardiovascular health, according to experts. Here are ten foods that can help clean your arteries and prevent a heart attack.

1. Fatty Fish Like Salmon and Mackerel Help Decrease Artery Plaque

Fatty fish such as salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which have powerful anti-inflammatory effects. According to the American Heart Association, omega-3s help significantly decrease the buildup of plaque in your arteries by lowering triglycerides and increasing “good” HDL cholesterol. Eating fatty fish twice a week can support heart health and help keep your arteries clear.

2. Avocados Are Great for Increasing Healthy Cholesterol Levels

Avocados are super packed with monounsaturated fats, which are heart-healthy fats that have been shown to help lessen “bad” LDL cholesterol while increasing “good” HDL cholesterol. According to research, these fats can also lower the odds of plaque buildup in the arteries, keeping them healthy and flexible. Additionally, avocados are generally rich in potassium, a mineral that helps regulate blood pressure, another factor that impacts heart health.

3. Berries Can Help Lower Blood Pressure and Inflammation

Berries such as strawberries, blueberries, and raspberries are rich in antioxidants and fiber. These nutrients help protect your arteries by reducing oxidative stress and inflammation, both of which can greatly contribute to plaque buildup. The high fiber content likewise helps lower cholesterol levels and maintain healthy blood pressure, keeping your arteries in good condition.

4. Nuts Like Almonds and Walnuts Provide Heart-Healthy Fats

Nuts like almonds and walnuts are incredible sources of heart-healthy fats, protein, and fiber. These nutrients work together to significantly lower LDL cholesterol and reduce the chance of artery blockages. Walnuts are particularly rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that greatly supports heart health. A study published in 2023 found that regularly eating nuts can help reduce plaque buildup and lower the risk of heart disease.

5. Garlic Helps Lower Blood Pressure and Prevent Plaque Buildup

Garlic is a powerful ally in maintaining heart health. Garlic contains a valuable compound called allicin, which has been shown to lower blood pressure and reduce cholesterol levels. Studies have also suggested that garlic can prevent the hardening of arteries by slowing down plaque accumulation.

6. Olive Oil Can Improve Your Cholesterol Levels

Olive oil, especially extra virgin olive oil, is rich in monounsaturated fats and antioxidants, both of which are extremely beneficial for heart health. These healthy fats help reduce LDL cholesterol while boosting HDL cholesterol, keeping your arteries free of blockages. A study published in 2022 showed that people who consumed olive oil regularly had a lower risk of heart attacks and strokes.

7. Leafy Green Vegetables Help Keep Arteries Flexible

Leafy greens like spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants that promote heart health. These vegetables are rich in nitrates, which help dilate blood vessels and improve blood flow, decreasing the chance of clogged arteries. They also contain potassium and magnesium, which help regulate blood pressure and maintain arterial flexibility.

8. Whole Grains Can Lower Cholesterol and Improve Arterial Health

Whole grains such as oats, brown rice, and quinoa are excellent sources of fiber, particularly soluble fiber, which can help lower LDL cholesterol levels. Research suggests that eating whole grains regularly can reduce plaque formation in the arteries, improving overall heart health. The fiber in whole grains helps bind to cholesterol in the digestive system, thus stopping it from being absorbed into the bloodstream.

9. Dark Chocolate Protects Against Oxidative Stress

Dark chocolate, primarily a variety that contains at least 70-80% cocoa, is rich in flavonoids, powerful antioxidants that help lessen oxidative stress and inflammation in the arteries. These antioxidants can improve blood flow and protect your arteries from damage. Studies have shown that moderate consumption of dark chocolate can lower blood pressure and improve heart health.

10. Green Tea Is Packed with Antioxidants That Improve Heart Health

Green tea is known for its high concentration of catechins, a type of antioxidant that helps reduce cholesterol levels and improve artery function. Green tea has been shown to lower LDL cholesterol, lessen blood pressure, and stop blood clot formation, all of which contribute to healthier arteries. Drinking 1–2 cups of green tea daily can support cardiovascular health and significantly help prevent heart disease.

Conclusion

Your diet plays a major role in the health of your arteries and overall heart function. Incorporating foods like fatty fish, avocados, berries, nuts, and olive oil into your meals can help reduce cholesterol, lower blood pressure, and prevent plaque buildup. Making these heart-healthy choices can reduce your risk of clogged arteries and, ultimately, prevent a heart attack. Pairing these foods with regular exercise and healthy lifestyle habits will help keep your heart strong and your arteries clean for years to come.