Foods That Can Help Prevent Clogged Arteries

Also known as atherosclerosis, clogged arteries can lead to a number of serious health concerns, including heart attack, stroke, and potentially death, according to WebMD. Experts at the site explain that arteries are another name for blood vessels, and are responsible for carrying blood and delivering oxygen to every area of your body. 

When your arteries are healthy, blood can flow easily, because their walls are smooth and open. However, arteries can become clogged due to a buildup of what's called plaque, which can both reduce or completely stop blood flow. This buildup of plaque and the subsequent reduced blood flow can lead to heart attack and stroke. Plaque consists of a number of different materials including calcium, fat, and cholesterol, among others. These can trigger cells in the arteries to multiply and make the walls even narrower. 

According to WebMD, potential triggers of atherosclerosis include smoking, high cholesterol, diabetes, and stress. Despite these seemingly daunting prospects, there are a number of different natural ways to prevent and improve the condition of clogged arteries. One of the best (and perhaps easiest) ways is to start incorporating certain foods into your diet. Read on to discover the top 14 foods to help prevent clogged arteries.

Looking to boost the flavor of your meals and throw some heart healthy benefits in there while you're at it? Look no further than your spice cabinet. 

In addition to the flavor they add to food, spices have long been known for their medicinal properties as well, and have been used to treat diseases including chronic inflammation as well as diabetes, according to The Cleveland Heart Lab. Experts at the site go on to mention cucurmin as one of the top spices to help prevent inflammation, citing a study published by the journal Molecules which showed that the spice has been scientifically proven to help blood flow for those who have blocked coronary arteries. 

Cloves are another powerful anti-inflammatory spice that you should consider adding to your repertoire. In a study published by the Journal of American College of Nutrition, ingesting the spice as a capsule has actually been shown to lower "bad" cholesterol levels in the blood, which is one of the first signs of atherosclerosis and can make you four times more likely to develop heart disease.

This bold, red veggie has made it on the list of blood vessel-friendly foods for a number of reasons. Their shockingly bright color isn't only a feast for the eyes, but also comes with some added benefits for your health.

Registered dietitian Camille Skoda, RD spoke to the Cleveland Clinic about this topic. "Beets are special. They're one of very few fruits or vegetables that have that deep red-purple color, which provides a different set of nutrients and antioxidants than you'll get from produce of other colors." The bright color of the veggie is derived from a plant pigment called betalins, which contain both antioxidants and anti-inflammatory agents. Furthermore, beets contain good old nitrates, which as mentioned have major benefits for blood vessels. "Beets contain nitrates, which help widen blood vessels. That can help with blood pressure and may also improve athletic performance and brain function," Skoda went on to explain. 

Beets also contain a significant amount of fiber, which can help maintain blood sugar as well as lower cholesterol. If you need some inspiration on how to prepare them, you can try roasting them, or even going for a can of beets sans the salt or other added ingredients.

Olive oil has been a main feature in many Mediterranean diets for quite some time, and is associated with a wide range of benefits, including improved heart health (via WebMD). So how can olive oil help prevent clogged arteries, exactly? 

For starters, olive oil contains a high amount of antioxidants, which can help prevent inflammation (per Healthline). These can also prevent the cholesterol in your blood from oxidizing, which can lead to clogged arteries. Specifically, it can improve the lining of your arteries and also prevent blood clotting. 

Dr. Benjamin Hirsh, director of preventive cardiology at Northwell Health's Sandra Atlas Bass Heart Hospital in Manhasset, New York, spoke to Healthline and discussed the benefits of olive oil for the heart. "Olive oil is a simple way to replace unhealthy, saturated, and trans-fatty acids of animal fats with a source of omega-3 fatty acids that reduce inflammation and improve cholesterol. It has also been associated with improved vascular function, heart health, and survival," he explained. Research suggests consuming half a tablespoon of olive oil a day can reduce your likelihood of cardiovascular disease by 15%.

If you need to bulk up your breakfast of artery-strengthening blueberries, consider adding oats to the mix. You may remember seeing the heart healthy seal on your box of oats every morning, as oats have long been hailed as a grain that contributes to overall cardiovascular health (via Healthline). In many of the same ways oats contribute to heart health, they also contribute to the health of the arteries. 

According to Healthline, oats are a great dietary addition for those who already have atherosclerosis or for those who want to prevent it. One of the primary ways oats help is by reducing high levels of total and "bad" cholesterol, which as mentioned contribute to the buildup of plaque in the arteries. A study published by Scientific Reports corroborates this data, and found that in more than 700 patients with coronary artery disease, those who regularly consumed oat fiber had lower levels of "bad" cholesterol. 

Furthermore, oats contain avenanthramides, which is a type of antioxidant that can contribute to the reduction of inflammation and certain adhesion molecules that lead to atherosclerosis.

Adding legumes such as beans to your diet is another delicious way to improve or prevent clogged arteries. To clear up any potential confusion, beans are the fruit borne from the legume family of plants, which also produces peanuts, soybeans, and peas (via MedicineNet). 

According to EverydayHealth, legumes such as beans, peas, and lentils are all known to reduce blood pressure and improve heart health. One of the primary benefits of eating legumes is that they are rich in dietary fiber, which (per Healthline) is key in preventing atherosclerosis. Beans can help manage "bad" cholesterol levels and can also reduce blood pressure, improve the functioning of the arteries, and help prevent diabetes, all of which can contribute to clogged arteries. 

So how many beans do you need to eat to get these results, exactly? According to a study published in the Canadian Medical Association Journal, one serving of beans a day (130 grams) is enough to do the job.

Pomegranate juice is known for its tart taste and high levels of antioxidants. Studies have also shown that it is specifically beneficial for reducing the hardening of arteries, according to WebMD. 

In a study published by the Proceedings of the National Academy of Sciences, scientists found that pomegranate juice was able to reduce damage to blood vessels and could potentially reverse atherosclerosis. The scientists tested human cells that lined blood vessels while exposing them to stress levels that might be similar to those who experience high blood pressure, splitting them between a group that was treated with pomegranate juice and one that was not. The blood cells that were treated with the pomegranate juice showed less stress than the ones that were not. 

Furthermore, the scientists orally administered pomegranate juice to mice who had atherosclerosis, and discovered that the juice significantly reduced the progression of the disease. Experts at WebMD explain that pomegranate juice helps the body produce nitric oxide, which is said to help "keep arteries open" and improve blood flow. While other juices such as blueberry, cranberries, and even red wine are known to be high in antioxidants, pomegranate juice reportedly tops the list.

Pour yourself a large glass of orange juice with breakfast or squeeze some more lemon in your water glass, because the benefits of citrus for your arteries has been scientifically proven. 

To start, according to a study published by the Journal of Epidemiology, citrus fruits contain a variety of components including carotenoids, flavonoids, potassium, and fiber, which are all known to contribute to the prevention of both hypertension and atherosclerosis. These components do this by preventing the oxidation of "bad" cholesterol, "preventing increases in homocysteine and platelet aggregation, and improving glucose intolerance." The study concluded that the consumption of citrus fruit was also linked to a reduction in the incidence of cardiovascular disease among both men and women. 

Furthermore, according to Healthline, as with many other foods on the list, citrus fruits also contribute to a reduction in inflammation, which can likewise lead to clogged arteries.