What if you could actually help reverse plaque buildup in your arteries with everyday choices? Sound too good to be true? Well, stick around, because I’m about to walk you through the real science—and actionable steps—you can take to give your heart a fighting chance. No wild diets, no fads, just the time-tested foods and habits you should focus on for true heart health.
Heart disease is the number one cause of death worldwide, and everyone seems to have a theory about the “perfect” diet. Maybe you’ve heard you need to go full keto, avoid all meat, or just eat like you live on the Mediterranean coast. But after years of studying and helping real people improve their cardiovascular health, one clear pattern has emerged: The diet you stick with long-term is far better than any impossible-to-maintain plan, and certain foods keep popping up as the most beneficial for heart health.
So instead of chasing perfection, focus on the most effective, high-yield foods that repeatedly show benefits across all the best studies. And yes, let’s also debunk some so-called “healthy” foods that might actually harm more than help. Read on for the core takeaways and seven specific approaches to start incorporating today. (Based on the insights of Leonid Kim MD)
Key Takeaways:
- A sustainable diet rich in proven heart-healthy foods is more effective than any rigid or extreme plan.
- Targeted nutrients can help slow—and sometimes reverse—arterial plaque.
- Watch out for sneaky processed foods and drinks that pose as healthy.
- Exercise, a specific supplement, and even sauna therapy offer surprising extra benefits.
1. Prioritize Lycopene-Rich Foods
Lycopene is a powerful antioxidant carotenoid, mainly found in red and pink fruits and vegetables like tomatoes, watermelon, pink grapefruit, guava, and papaya. Multiple studies link lycopene intake to slower progression of plaque in arteries. Its antioxidant effects help neutralize the oxidative stress that damages blood vessels and leads to plaque. Try to incorporate more cooked tomatoes (lycopene is more available when cooked), fresh watermelon, and papaya into your weekly meals.
2. Eat Foods Packed with Phytosterols
Phytosterols are natural compounds in plant foods—especially nuts, seeds (flax, sesame), legumes, whole grains, and vegetables like broccoli, carrots, and avocados. They resemble cholesterol and compete with it for absorption, lowering the amount your intestines take in. Even more impressively, by reducing absorbed cholesterol, phytosterols signal your liver to pull more LDL (the “bad” cholesterol) out of your bloodstream, effectively lowering cholesterol levels overall. Studies show that regular consumption of phytosterol-rich foods can drop LDL cholesterol by an average of 14 mg/dL—no prescription needed!
3. Add Flavonoid-Packed Fruits and Veggies
Flavonoids are a diverse group of compounds renowned for their anti-inflammatory and antioxidant properties. Berries, apples, oranges, onions, leafy greens, and even dark chocolate are excellent sources. Flavonoids help make artery walls less “sticky,” which means fewer inflammatory cells latch onto them and less plaque builds up. Even better, specific flavonoids called catechins (abundant in green and black tea) have been shown to reduce stroke risk. If you enjoy tea, try to make it a daily habit!
4. Cook with Extra Virgin Olive Oil
A cornerstone of the Mediterranean diet, extra virgin olive oil is backed by study after study for its ability to cut the risk of heart attack, stroke, and other cardiovascular events. Its blend of polyphenols and monounsaturated fats helps both lower inflammation and improve the health of your blood vessel lining. Use olive oil as your main cooking fat, drizzle it on salads, or even add it to smoothies for a regular anti-inflammatory boost.
5. Choose Fatty Fish Rich in Omega-3s
Salmon, mackerel, sardines, and similar fatty fish are loaded with omega-3 fatty acids—especially EPA and DHA—which support healthy blood vessels and help calm immune responses that cause plaque to worsen. Regular consumption is linked with a lower risk of heart disease and slower plaque progression. Aim for at least 1–3 servings per week. If fish isn’t your favorite, talk to your doctor about high-quality fish oil supplements.
6. Watch Out for “Fake Healthy” Processed Foods
Many foods masquerade as heart-healthy but are actually packed with harmful sugars and processed ingredients. Key offenders:
- Flavored Yogurts: Even those with healthy packaging often have loads of added sugars. Choose plain, full-fat yogurt and add your own fruit or natural sweetener.
- Breakfast and Granola Bars: Don’t be fooled by claims of being “whole grain” or “natural.” Check labels for sugar and unfamiliar ingredients.
- Fruit Juices: Despite labels like “100% natural,” juices concentrate sugars and strip out protective fiber. Eat whole fruits instead and limit fruit juice intake to occasional treats.
7. Supercharge Progress with Exercise, Aged Garlic, and Sauna
- Exercise: Specifically, high-intensity interval training (HIIT) is shown to actually reduce plaque volume in the arteries after as little as six months. Even more impressive, these effects were similar or better than those achieved by medication in some studies. Always get the green light from your healthcare provider before starting a new exercise routine.
- Aged Garlic Extract: Randomized trials show that a daily supplement of aged garlic extract can slow plaque progression and improve blood pressure. If you’re interested in supplements, this is one with real evidence behind it.
- Sauna Therapy: While direct evidence is still emerging, regular sauna sessions have been linked to improved blood vessel function and lowered blood pressure—a great adjunct to other lifestyle changes for those with access.
Conclusion
There’s no need to overhaul your entire diet or force yourself into a restrictive eating pattern to take care of your heart. Start by adding in these proven foods—lycopene-rich produce, phytosterol-containing nuts and seeds, flavonoid-loaded fruits and veggies, olive oil, and fatty fish—while being mindful of sneaky processed foods. Complement these with regular exercise, consider aged garlic extracts, and even enjoy a sauna now and then. Remember, making small, lasting changes is far more powerful than chasing perfection. Your heart, arteries, and whole body will thank you for it in the long run!
Source: Dr. Leonid Kim