#1 Best Meal To Remove Plaque From Your Arteries

by DailyHealthPost Editorial

remove plaque from your arteries

In a world where heart disease is the leading cause of death, a groundbreaking solution may lie not in the latest pharmaceutical wonder drug, but in simple foods that people have consumed since ancient times.

#1 Best Meal To Remove Plaque From Your Arteries

Scientists are uncovering mounting evidence that some natural foods possess a remarkable ability to combat atherosclerosis—the buildup of deadly plaque in the arteries—yet their potential remains largely untapped and unrecognized.

So, what are these artery-unclogging foods, and what happens if we combine them into one meal? In today’s video, we explore eight nutrient-dense foods that you can combine into one optimal meal to prevent artery hardening and reduce plaque buildup, offering a powerful, natural approach to cardiovascular health.

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Let’s begin with our Number-8 food: “Wild Fatty Fish”.

Fatty fish like salmon, mackerel, sardines, and herring, as well as shellfish like oysters and shrimp, are among the most heart-healthy foods you can consume. These seafood are rich in omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which support heart health by reducing inflammation, lowering triglycerides, preventing blood clots, and lowering blood pressure.

A 2019 study showed that omega-3 fatty acids from seafood help slow down the buildup of calcium and fatty deposits (called plaque) in the coronary arteries. In another 2021 study, individuals with heart disease who consumed at least two servings of fatty fish per week reduced their risk of heart attacks, strokes, and even death by nearly 20%. Furthermore, consuming fish could also help reduce the risk of arrhythmias such as atrial fibrillation (AFib).

Opt for wild-caught fish over farm-raised, as they typically have fewer contaminants. When preparing fatty fish like salmon, add flavor and increase heart health benefits by seasoning with herbs and spices. Try a rub of garlic, ginger, turmeric, and cayenne pepper, or a marinade with olive oil, lemon juice, garlic, and fresh herbs like dill, parsley, or thyme. Aim to eat two servings of fatty fish weekly for optimal nutrition.

The next food is Number 7. “Avocados”.

Avocados are one of the tastiest foods that can help improve heart health. A 30-year study of over 110,000 health professionals found that those who ate at least two servings of avocado each week had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease compared to those who rarely or never ate avocados.

This nutrient-dense fruit is high in healthy fats and other bioactive compounds, which have been found to lower small, dense LDL cholesterol particles that are particularly prone to oxidation and promote plaque buildup in arteries.

Avocados are an excellent food that contains both vitamins C and E. According to one scientific study, the combination of these two vitamins can help slow down artery blockage in people with high cholesterol.

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Furthermore, avocados also contain fiber, potassium, and magnesium that help protect your heart by improving cholesterol, blood pressure, weight, gut balance, blood sugar, and overall heart function.

You can enjoy avocados several times a week by adding them to your salad or eating them on their own. Avocado oil is a good alternative to olive oil for cooking, although consuming the whole fruit provides the most benefits.

Coming up next is Number 6, “Nitrate-rich Vegetables”.

A 2021 Australian study found that eating one cup of raw (or half cup of cooked) nitrate-rich vegetables daily, like leafy greens and beets, can reduce cardiovascular disease risk by 15-26%. The benefits include lower blood pressure and decreased risks of heart attacks, strokes, and heart failure.

Nitrate-rich vegetables include beets, spinach, bok choy, arugula, kale, dandelion greens, collard greens, Swiss chard, and watercress. These root and green vegetables are not only packed with essential vitamins and nutrients such as fiber, vitamin C, vitamin K, chlorophyll, magnesium, and potassium, but they also contain high amounts of nitrates.

When you consume these vegetables, your body converts the nitrates into nitric oxide, a crucial molecule for cardiovascular health. Nitric oxide helps open up your blood vessels, allowing blood to flow more easily and lowering your blood pressure. Normalizing blood pressure reduces stress on artery walls, decreasing damage and inflammation, which in turn makes it harder for plaque to form and accumulate.

Vitamin C, found abundantly in leafy green vegetables, plays a crucial role in protecting arteries against damage. It helps prevent the oxidation of LDL cholesterol, which promotes plaque formation in the arteries. Additionally, vitamin C supports the production of collagen, which is essential for maintaining the structure and elasticity of arterial walls.

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By regularly eating leafy green vegetables, you can reduce inflammation in your body and slow the progression of atherosclerosis.

When purchasing vegetables, choose organic whenever possible. Eat a large side salad of leafy greens with your daily meals. Or make beet-rich salads using ingredients like olive oil, lemons, capers, and anchovies.

Moving on, the Number 5 food is, “Extra Virgin Olive Oil”.

A comprehensive study published in 2020, which involved more than 90,000 men and women over twenty-four years, found that adding more than half a tablespoon of olive oil to their daily diet lowered their risk of cardiovascular disease by 15% and coronary artery disease by 21%.

These benefits are attributed to the high levels of antioxidants and monounsaturated fats, particularly oleic acid, found in this cardio-protective oil. To experience the full benefits of olive oil, you should opt for extra-virgin, first cold-pressed olive oil in a dark bottle, as this represents the highest-quality option.

Drizzle extra virgin olive oil on your salad and use it to cook your fish.

Coming into Number 4, we have: “Garlic”.

Garlic is one of nature’s most powerful protections against heart disease, diabetes, and many other serious illnesses.

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A 2016 study published in the Journal of Nutrition found that aged garlic extract (AGE) reduced the progression of coronary artery calcification in people with metabolic syndrome. This effect is due to garlic’s ability to lower cholesterol, widen blood vessels, reduce inflammation, and fight oxidative stress.

A review of 17 studies published in 2015, showed that garlic supplements (garlic powder, aged garlic extract, and garlic oil) effectively reduced blood pressure compared to a placebo. The primary sulfur compound in garlic, allicin, is believed to have anti-inflammatory properties, that help lower cholesterol and blood pressure.

Add 5 to 10 cloves of chopped or crushed garlic to your daily meals.

Next, the Number 3 food is “Pomegranate”.

A 2004 study in Clinical Nutrition found that daily pomegranate juice consumption significantly reversed carotid artery plaque in atherosclerosis patients. Over one year, those drinking 50mL daily saw a 35% reduction in carotid artery wall thickness, while the control group’s increased by 9%.

This effect is due to pomegranate’s rich antioxidants, which combat oxidative stress and inflammation, key drivers of atherosclerosis. Drinking pomegranate juice for one year lowered markers of cell damage by 19% and increased overall antioxidant levels by 130%. The juice also enhanced the activity of a helpful enzyme (paraoxonase), making it work 83% better at protecting against LDL oxidation.

Drink a cup of 100% pure pomegranate juice daily with your meal, or add pomegranate fruit to your leafy green salad.

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Coming into Number 2, we have: “Nuts and Seeds”.

Nuts and seeds are nutritional powerhouses that offer a wealth of cardiovascular benefits. Packed with healthy omega-3 fatty acids, plant sterols, and fiber, they can lower inflammation and harmful cholesterol levels, potentially reducing the risk of coronary heart disease by up to 23%. Each variety provides a unique blend of vitamins, amino acids, and minerals, including vitamin E, L-arginine, and magnesium, all of which play crucial roles in heart health.

Vitamin E has been shown to inhibit plaque development in arteries and decrease stroke risk, while L-arginine converts to nitric oxide in the body, helping to lower blood pressure and reduce cardiovascular disease risk. Magnesium contributes to maintaining a steady heart rhythm and normal blood pressure.

To maximize these benefits, opt for fresh, organic nuts and seeds without added ingredients, such as walnuts, almonds, chia seeds, flaxseeds, hemp seeds, sunflower seeds, pumpkin seeds, and pistachios. You can easily add these to your salad. For better nutrient availability, consider soaking most nuts and seeds overnight before consumption.

And the Number 1 food is, “Fermented Foods”.

Recent studies have revealed a compelling link between gut health and heart health, specifically focusing on how gut bacteria imbalance (dysbiosis) can contribute to increased plaque and hardening of coronary arteries. This connection, known as the gut-heart axis, highlights the importance of maintaining a healthy gut microbiome for cardiovascular well-being.

A 2023 study published in Circulation found that certain oral bacteria, particularly Streptococcus, were associated with inflammation and plaque buildup in the coronary arteries of nearly 9,000 middle-aged participants. This research builds upon a 2018 European Heart Journal study that first established a connection between less diverse gut bacteria and stiffer arteries in middle-aged twins.

Fortunately, eating fermented foods can help you improve gut health and reduce arterial plaque. These foods contain both probiotics (beneficial bacteria) and prebiotics (food for probiotics), which promote a healthy gut microbiome. Here’s how these fermented foods can benefit your arteries:

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Natto: This Japanese fermented soybean dish contains nattokinase, an enzyme that can break down blood clots and reduce artery plaque. It’s also the single food that is richest in vitamin K2, which helps prevent calcification in arteries.

Kimchi: This Korean fermented cabbage has been shown to reduce fatty streak formation in the aorta, an early sign of atherosclerosis. Its antioxidant and anti-inflammatory properties contribute to heart health.

Miso: This fermented soybean paste contains isoflavones (plant compounds) that can lower cholesterol levels and prevent arterial plaque formation.

Tempeh: Another fermented soybean product, tempeh helps lower LDL cholesterol and prevents its oxidation, thereby reducing plaque buildup.

Sauerkraut: This fermented cabbage is rich in probiotics that improve gut microbiota and reduce inflammation, potentially benefiting heart health.

By adding a fermented food to your meal as a soup or side dish, you can greatly improve your gut health and your heart health.

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So, there you have it! Eight foods that make up the best meal to remove plaque from your arteries.

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