Top 11 Foods that Unclog Arteries Naturally and Prevent Heart Attack

Atherosclerosis occurs when fatty deposits accumulate along artery walls. You may have heard the condition referred to as clogged arteries or a hardening of the arteries.

This causes the arteries to narrow and restricts blood flow to the heart and other parts of the body.

This article lists 11 foods that may help prevent clogged arteries.

How arteries can become clogged

Atherosclerosis is considered a major underlying cause of heart disease, including coronary artery disease, the most common type of heart disease in the United States.

Atherosclerosis is the underlying cause of about 50% of deaths in Western countries (1Trusted Source).

It’s a chronic inflammatory disease with numerous risk factors.

You’re more likely to develop atherosclerosis if you (1Trusted Source, 2Trusted Source, 3Trusted Source):

- have high LDL (bad) cholesterol

- have high blood pressure

- smoke cigarettes

- have diabetes

- have a family history of atherosclerosis

- have obesity

- consume a poor diet

- engage in a sedentary lifestyle

On the other hand, following a diet rich in certain foods like vegetables, fruits, and fish has been shown to reduce the risk of atherosclerosis and heart disease (4Trusted Source).

Here are 11 foods that may help prevent clogged arteries.

1. Berries

Berries include blueberries, strawberries, cranberries, raspberries, and blackberries.

These fruits are associated with an impressive amount of health benefits, including their ability to reduce inflammation and improve heart health.

Berries are packed with fiber, vitamins, minerals, and plant compounds. These include flavonoid antioxidants, which are known to help boost heart health (5Trusted Source).

Research has also shown that eating berries significantly reduces atherosclerosis risk factors, including elevated LDL (bad) cholesterol, blood pressure, and blood sugar levels (6Trusted Source, 7Trusted Source).

Berries may help prevent clogged arteries by reducing inflammation and cholesterol accumulation, improving artery function, and protecting against cellular damage (8Trusted Source).

2. Beans 

Beans are packed with fiber and well known for their heart health benefits. Eating fiber-rich foods like beans is essential for preventing atherosclerosis (9Trusted Source).

Eating beans is an excellent way to keep cholesterol levels in check, thereby reducing your risk of clogged arteries. Many studies have demonstrated that eating beans can significantly reduce LDL (bad) cholesterol levels (10Trusted Source, 11Trusted Source, 12Trusted Source).

One review of 26 high quality studies found that diets that included about 1 serving (130 grams) of beans daily were associated with significantly lower levels of LDL (bad) cholesterol compared with control diets (12Trusted Source).

Research has also shown that bean-rich diets may reduce blood pressure, improve artery function, and decrease the risk of type 2 diabetes. All of these effects may reduce the risk of atherosclerosis (13Trusted Source, 14Trusted Source, 15Trusted Source).

3. Fish

Fish is loaded with essential nutrients, including omega-3 fats. Eating omega-3-rich fish may help reduce the risk of atherosclerosis.

Studies show that omega-3s help reduce the expression of cellular adhesion molecules, which are proteins that allow cells to stick to one another and their surroundings.

Your body releases cellular adhesion molecules in response to inflammation, and they’re a driving force behind clogged arteries (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).

What’s more, fish intake has been associated with a reduced risk of atherosclerosis.

A study in 961 people compared participants who ate less than one serving of fish per week with those who ate two or more servings of fish per week.

The study found that 13.3% of people who ate less fish had atherosclerosis in their carotid arteries, which deliver blood to the brain, compared with just 6.6% of those in the fish-eating group (20Trusted Source).

4. Tomatoes and tomato products

Tomatoes and tomato products contain plant compounds that may be particularly helpful for reducing the development of atherosclerosis.

For example, tomatoes contain the carotenoid pigment lycopene, which may have impressive health benefits.

Studies show that consuming lycopene-rich tomato products may help reduce inflammation, boost HDL (good) cholesterol, and reduce the risk of heart disease (21Trusted Source, 22Trusted Source, 23Trusted Source).

Interestingly, combining cooked tomato with olive oil may offer the greatest protection against clogged arteries.

One study in 40 people found that eating tomato sauce with olive oil had the greatest effect on reducing adhesion molecules and inflammatory proteins, compared with raw tomatoes and plain tomato sauce.

However, all the tomato preparations boosted HDL (good) cholesterol and reduced total cholesterol (24Trusted Source).

5. Onions

Onions are part of the Allium genus and linked to a number of health benefits. Research has shown that a diet rich in these popular veggies may protect the arteries.

A 15-year study that followed 1,226 women ages 70 and older found that a higher intake of Allium vegetables like onions was associated with a lower risk of death related to disease caused by atherosclerosis (25).

Onions contain sulfur compounds that scientists think may help prevent blood vessel inflammation, inhibit the clumping together of platelets in the blood, and increase the availability of nitric oxide (25, 26Trusted Source).

All of these effects may help protect against atherosclerosis and improve artery health.

6. Citrus fruits

Citrus fruits are delicious and provide a variety of vitamins, minerals, and antioxidants, including flavonoids.

Citrus flavonoids can decrease inflammation and help prevent free radicals in the body from oxidizing LDL (bad) cholesterol. Oxidized LDL is associated with atherosclerosis development and progression (27Trusted Source, 28Trusted Source).

This may be why citrus consumption is associated with a reduced risk of heart disease and stroke — two conditions linked to atherosclerosis (29Trusted Source).

7. Spices 

Spices, including ginger, pepper, chili, and cinnamon may help protect against clogged arteries (30Trusted Source).

These and other spices have anti-inflammatory properties and may help scavenge free radicals, improve blood lipid levels, and reduce the clumping together of platelets in the blood (30Trusted Source).

You can increase your spice consumption easily by adding these versatile flavorings to oatmeal, soups, stews, and just about any other dish you can think of.

 8. Flax seeds 

Flax seeds are tiny powerhouses of nutrition.

They are high in fiber, healthy fats, vitamins, and minerals, including calcium and magnesium. In addition to being highly nutritious, flax seeds may help prevent atherosclerosis.

One study found that rabbits that ate flax seed after a high cholesterol diet experienced a 40% reduction in plaque formation compared with animals that did not eat flax seeds (31Trusted Source).

Flax seeds contain secoisolariciresinol diglucoside (SDG), an anti-inflammatory and cholesterol-lowering lignan compound whose properties counter atherosclerosis (32Trusted Source).

9. Cruciferous vegetables

Johnny Autry/Offset Images

Adding cruciferous vegetables like broccoli, cabbage, and cauliflower to your diet may help reduce your chances of developing clogged arteries.

Studies show that eating cruciferous vegetables is associated with a decreased risk of atherosclerosis.

A study in 1,500 women found that eating cruciferous vegetables was associated with lower carotid intima-media thickness (CIMT) (33Trusted Source).

Healthcare providers use this measurement to assess a person’s risk of atherosclerosis-related disease.

Research has also linked cruciferous vegetable intake to reduced arterial calcification and risk of death caused by atherosclerosis-related disease (25, 34Trusted Source, 35).

Arterial calcification leads to the hardening of the arteries in atherosclerosis.

10. Beets

Beets are a rich source of nitrates, which your body converts to nitric oxide, a signaling molecule that plays many essential roles in your body.

Inflammation in the blood vessels leads to decreased nitric oxide production.

Eating foods like beets that are rich in dietary nitrates may help improve blood vessel function and decrease inflammation, which may help prevent atherosclerosis (36Trusted Source, 37Trusted Source).

Research has also found an association between dietary nitrate intake and a reduced risk of atherosclerosis-related death (38Trusted Source).

11. Olive oil

The Mediterranean diet is rich in high fiber vegetables, beans, and olive oil. It has long been associated with improved heart health.

Olive oil may help reduce the risk of atherosclerosis.

A 4-month study in 82 people with early atherosclerosis found that daily intake of 1 ounce (30 mL) of olive oil significantly improved participants’ blood vessel function and reduced inflammatory markers (55Trusted Source).

A 2018 review also concluded that olive oil consumption is associated with reduced atherosclerosis-related inflammatory markers and a decreased risk of heart disease and complications (56Trusted Source).

Scientists attribute olive oil’s ability to increase heart and blood vessel health to its high content of polyphenol compounds.

Keep in mind that less refined extra virgin olive oil has significantly greater amounts of polyphenols than more refined olive oils (56Trusted Source, 57, 58Trusted Source).

Summary

A healthy diet rich in nutrient-dense foods may help reduce your risk of developing clogged arteries.

Research has shown that adding foods like cruciferous vegetables, fish, berries, olive oil, oats, onions, greens, and beans to your diet may be an effective way to prevent atherosclerosis.

All of the foods listed above offer many other benefits as well. Adding them to your daily routine may significantly decrease your risk of disease and boost your overall health.