How To Unclog Your Arteries Naturally
Clogged arteries, also known as atherosclerosis, are a medical condition in which there is a buildup of plaque on the walls of the arteries. The primary cause of clogged arteries is poor diet and lifestyle choices like lack of physical activity and smoking. Certain medications, illnesses, and hereditary factors can also contribute to clogged arteries.
Here’s the scary part: Clogged arteries can lead to several health complications, the most serious being heart attack and stroke. Having clogged arteries increases the risk of a person suffering from coronary artery disease, angina (chest pain), and peripheral artery disease.
Clogged arteries can also cause a transient ischemic attack (TIA) which is similar to a stroke but isn’t as severe or long-lasting. Other health complications include arrhythmia, high blood pressure, aneurysms, and an increased risk of developing type 2 diabetes.
The question is: How can you unclog your arteries naturally? The good news is that many studies indicate that several natural treatments can help clean the arteries and reduce the risk of arteriosclerosis. I’m going to tell you about five of them. Let’s get started!
How To Unclog Your Arteries Naturally
1. Eat foods that may help unclog arteries
The following foods may help reduce the buildup of plaque in your arteries and unclog them:
- Extra virgin olive oil: Rich in monounsaturated fats, olive oil helps reduce inflammation which can help unclog arteries.
- Oats: Oatmeal is full of soluble fiber, which can help reduce bad cholesterol levels and cleanse the arteries.
- Salmon: High in omega-3 fatty acids, salmon reduces inflammation, lowers blood pressure, and promotes healthy circulation.
- Avocado: Containing healthy fats and vitamins, avocado helps lower LDL cholesterol while raising HDL cholesterol to keep arteries clear.
- Nuts: Almonds, walnuts, cashews, and other nuts are high in essential vitamins and minerals, as well as healthy unsaturated fats that help reduce LDL cholesterol and keep blood vessels clean.
- Tomatoes: Lycopene found in tomatoes has been shown to stop artery hardening by binding to plaque buildup in the arteries walls.
- Pepper: There is some promising research that suggests chili peppers and black pepper may help reduce plaque formation and widen arteries to improve blood flow.
- Berries: As per studies, blueberries, blackberries, raspberries, and other berries are packed with antioxidants that reduce inflammation that can lead to clogged arteries over time.
- Flaxseed: Flaxseed is high in fiber which helps reduce bad cholesterol levels as well as decrease the risk for heart disease by reducing plaque buildup on artery walls.
- Garlic: Studies say that garlic contains allicin which slows down the build-up of plaque on artery walls. Also, garlic’s potent antioxidant activity prevents clogging of the arteries by breaking down bad cholesterol levels in the body.
- Cruciferous Vegetables: Cruciferous vegetables like broccoli, cauliflower, brussels sprouts, and cabbages contain organosulfur compounds that can help reduce plaque buildup in your arteries.
- Green Tea: Green tea, in particular, contains antioxidants that reduce inflammation and inhibit the oxidation of bad cholesterol that contributes to plaque buildup in the arteries.
- Citrus Fruits: Lemons, oranges, grapefruits, and other citrus fruits are high in vitamin C, which helps reduce cholesterol levels and inhibit plaque buildup.
- Beans and legumes: Thanks to their fiber content, Kidney beans, peas, black beans, and lentils can help reduce bad cholesterol levels, improving circulation and keeping the arteries clear.
2. Exercise to improve blood flow
Exercise helps keep the heart healthy and strong by increasing blood flow throughout the body, which in turn reduces arterial plaque buildup. Regular exercise also helps maintain a healthy weight, reducing blood pressure and cholesterol levels, which can help unclog arteries. According to the American Heart Association, physical activity should be a part of your daily life. Aim for at least 30 minutes of moderate to vigorous activity five days a week.
3. Quit smoking
If you’re struggling with artery blockages, it’s time to stop smoking. These habits put stress on your cardiovascular system, which increases the chances of plaque forming along your artery walls. Therefore, stopping smoking will allow your body to better fight against artery clogging.
4. Reduce stress
Stress has been linked to higher blood pressure which contributes to arterial plaque buildup over time. It is important to find ways to manage your stress levels every day. You can do this by doing things like yoga or deep breathing exercises. This will help reduce any negative effects on your heart health.
5. Alcohol in moderation
Excessive alcohol consumption can increase cholesterol levels, leading to the buildup of plaque in arteries. So if you’re trying to unclog your arteries naturally, it’s important to drink alcohol in moderation. The American Heart Association recommends that men should consume no more than two alcoholic beverages per day, and women should consume no more than one.
6. Avoid trans fats
Experts advise limiting the consumption of trans fats, as these are linked to heart disease and can worsen existing arterial blockages. Trans fats are found in processed foods, fried foods, and margarine, so it’s best to avoid these items.
7. Cut back on sugar
Eating too much sugar can contribute to plaque buildup in your arteries. It is crucial to limit your intake of processed sugars and simple carbohydrates, such as white bread, cakes, and cookies. You can reduce your sugar intake by eating more fresh fruits and vegetables instead. Keep in mind the daily recommended intake of sugar for men is 38 grams and 25 grams for women, according to the American Heart Association.
8. Consider supplements
There are certain dietary supplements that can help unclog your arteries naturally. Supplements like omega-3 fatty acids, Coenzyme Q10, red yeast rice extract, policosanol, and niacin have been known to reduce cholesterol levels and plaque buildup in the arteries. However, it’s important to consult your doctor before taking any of these supplements.
By following the tips above, you can unclog your arteries naturally and improve your overall heart health. Remember to talk to your doctor if you’re having any symptoms of arterial blockage or other cardiovascular issues. With a few lifestyle changes, you can reduce your risk of artery blockage and improve your heart health.
- How to Unclog Arteries: Tips for Heart Health. https://www.healthline.com/health/heart-disease/how-to-unclog-arteries
- Clogged Arteries (Arterial Plaque). By Hilary Parker. WebMD. https://www.webmd.com/heart-disease/clogged-arteries-arterial-plaque
- DiNicolantonio, J. J. (2020). The Benefits of Omega-3 Fats for Stabilizing and Remodeling Atherosclerosis. Missouri Medicine, 117(1), 65-69. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7023944/
- Tsui, F., Lin, S., Ho, J., & Lai, H. (2018). Spices and Atherosclerosis. Nutrients, 10(11). https://doi.org/10.3390/nu10111724
- How much sugar is too much?. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
- 15 Foods That May Help Prevent Clogged Arteries. Healthline. https://www.healthline.com/nutrition/foods-that-clear-arteries