Heart disease is the leading cause of death worldwide, responsible for over 17 million deaths per year. Clogged arteries or atherosclerosis is a major contributor to heart attacks and strokes. As plaque builds up in the arteries, it restricts blood flow to the heart and other parts of the body, leading to serious and often fatal health consequences. The good news is that eating certain foods daily can prevent plaque buildup and inflammation in the arteries. This article will discuss the top artery-cleansing foods that should be part of your daily diet for robust heart health.

What is Atherosclerosis and How Does Arterial Plaque Build Up?

Atherosclerosis is the narrowing of arteries caused by plaque buildup inside the arterial wall. Arteries are blood vessels that carry oxygenated blood from the heart to the rest of the body.

Plaque is made up of cholesterol, fatty lipids, calcium deposits, cellular debris, and fibrin. When plaque accumulates over time, it hardens and narrows the inner wall of the arteries. This limits blood circulation and oxygen delivery around the body.

The part of the artery populated with plaque is called a lesion or atheroma. As the atheroma increases in size, it can rupture, causing internal bleeding and formation of a blood clot. This further blocks off blood flow in the artery and can lead to serious problems like heart attack or stroke.

High cholesterol, especially “bad” LDL cholesterol, is the primary contributor to plaque deposition in the arteries. Oxidized LDL cholesterol stimulates an inflammatory immune response in the arterial walls. This attracts accumulation of plaque.

Other factors that can lead to atherosclerosis include:

• High blood pressure – Excess force against weakened arterial walls causes tiny tears that become sites of plaque buildup.
• Smoking – The chemicals in cigarettes damage the arterial lining and cause plaque to adhere more strongly to artery walls.
• Insulin resistance and diabetes – Excess sugar in the blood attaches to proteins to form stiff plaques in arteries.
• Chronic inflammation – High levels of inflammatory compounds like C-reactive protein accelerate plaque formation.
• Kidney disease – Impaired kidney function causes greater calcium deposits in arteries.
• Stress – Stress hormones like cortisol stimulate plaque buildup.
• Sedentary lifestyle – Lack of exercise is associated with atherosclerosis progression.
• Unhealthy diet – A diet high in saturated fats, trans fats, salt, sugar, and processed foods encourages plaque accumulation.

The innermost layer of the artery, called the endothelium, suffers damage over time due to the factors mentioned above. Endothelial dysfunction creates irritation and inflammation that enables atherosclerotic plaque to readily stick to the damaged arterial walls and proliferate.

Adopting an arterial plaque-busting diet and lifestyle is therefore crucial to avoid endothelial injury, chronic inflammation, and prevent plaque from building up inside the arteries.

Top Foods That Reduce Arterial Plaque

The following foods have been shown by scientific research to dissolve arterial plaque, improve endothelial function, and promote healthier blood circulation:

Olive Oil

Extra virgin olive oil is one of the staples of the heart-healthy Mediterranean diet. The monounsaturated fatty acids (MUFAs) like oleic acid in olive oil can increase HDL “good” cholesterol while lowering LDL “bad” cholesterol.

Olive oil also contains vitamin E and numerous powerful polyphenol antioxidants like oleuropein that prevent LDL cholesterol from becoming oxidized and damaged. Chronically consuming olive oil can make blood platelets less sticky, improving blood flow and reducing clot formation.

According to a recent 2020 study published in the Journal of the American College of Cardiology, people who replaced other fats in their diet with olive oil had a lower risk of developing atherosclerosis. The cardioprotective effects were attributed to reduced oxidation of LDL and higher HDL cholesterol.

Research also shows that regular intake of extra virgin olive oil can decrease arterial plaque formation by up to 30%. Olive oil’s antioxidant and anti-inflammatory phenolic compounds are especially credited with providing vascular benefits.

Aim for at least 2 tablespoons of extra virgin olive oil per day, using it as your main culinary fat for cooking, dressings and marinades.

Avocados

Avocados are an excellent source of monounsaturated oleic acid to increase protective HDL cholesterol. They also provide fiber, potassium, B-vitamins, vitamin E, and phytosterols like beta-sitosterol that have cardioprotective effects.

One study found that eating one avocado daily for five weeks decreased total cholesterol by 8% and LDL cholesterol by 13.5%. Another study showed avocado consumption reduced blood triglycerides, LDL cholesterol, and plaques in the arteries. The effects have been attributed to avocados’ oleic acid content.

Research also indicates that avocados can lower the risk of metabolic syndrome, which refers to a cluster of conditions like hypertension, excess body weight, and insulin resistance that predispose people to heart disease. Replacing saturated fats in the diet with avocados has been shown to benefit arterial plaque deposition and cardiovascular health.

Aim to eat half to a whole avocado two to three times per week for the artery-cleansing benefits. The rich creamy taste also works wonderfully in sandwiches, salads, spreads and smoothies.

Fatty Fish

Cold water fatty fish like salmon, mackerel, sardines, and tuna are excellent sources of anti-inflammatory omega-3 fatty acids EPA and DHA. They contain more than 50% fat with a large proportion coming from omega-3s.

Numerous studies confirm that eating fish high in omega-3s can stabilize atherosclerotic plaques and prevent plaque ruptures by improving endothelial cell function and reducing thrombus formation.

The omega-3s in fish have also been shown to lower production of pro-inflammatory cytokines, decrease lipid content in aortic cells, and inhibit the proliferation and migration of smooth muscle cells that accelerate atherosclerotic plaque progression.

Additionally, fish provides protein, vitamin D, selenium, and astaxanthin – an antioxidant that protects against LDL oxidation.

For optimal heart health, nutrition experts recommend getting at least two servings of fatty fish per week. Fried fish should be avoided as the high heat damages the natural omega-3s in fish. Instead, opt for baked, grilled or pan-seared fish.

Walnuts

Walnuts are loaded with alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that has potent heart health benefits. They are also rich in l-arginine, an amino acid that enhances nitric oxide production to support healthy endothelial function and lower blood pressure.

The polyunsaturated fats, fiber, magnesium, copper, manganese, and phytosterols in walnuts further complement their ability to reduce inflammation and oxidation in blood vessels.

According to a study published in the American Journal of Clinical Nutrition, consuming walnuts daily for 8 weeks significantly reduced vascular inflammation and atherosclerotic plaque risk. The results were dose-dependent, with the higher amount of daily walnuts providing more arterial benefits.

Another study found that eating around 8 walnuts per day for 4 weeks improved endothelial function and reduced stiffness of arteries compared to people not eating walnuts. Try adding some chopped walnuts into your morning oatmeal, yogurt, salads or stir fries to reap the arterial perks.

Pomegranates

Pomegranates contain exceptional levels of polyphenol antioxidants like anthocyanins, tannins, and other flavonoids that are considered even more powerful than those in green tea and red wine.

Research shows that drinking 8 ounces of pomegranate juice daily for three months helps boost nitric oxide, inhibit atherosclerotic plaque formation, lower systolic blood pressure and improve overall arterial function. Pomegranates achieve this by preventing inflammatory and oxidative damage to the endothelium.

Another study found that adding pomegranates to the diet of people with carotid artery stenosis for a year slowed the progression of plaque buildup by 35% and reduced common carotid intima-media thickness.

Try eating fresh pomegranate seeds, adding them to fruit salads and smoothies, or drinking a glass of pure pomegranate juice daily to unlock these arterial benefits.

Spinach

Spinach is rich in nitrates that are converted into nitric oxide in the body to relax and dilate blood vessels and improve their function. Nitric oxide further limits adhesion of platelets and inflammatory cells to the arterial lining.

Besides nitrates, spinach provides a powerhouse of additional heart-helping nutrients like magnesium, potassium, folate, fiber, lutein, and various antioxidants. The arginine in spinach enhances nitric oxide activity as well.

The high fiber content of spinach has been found to lower LDL or “bad” cholesterol in people with heart disease. The folate in spinach cuts down homocysteine, an inflammatory compound linked to increased risk of atherosclerosis.

One study in middle-aged and older adults showed that increased consumption of nitrate-rich vegetables like spinach inhibited arterial stiffness and reduced blood pressure. Spinach is also associated with reduced incidence of type 2 diabetes and hypertension, both major risk factors for atherosclerosis.

Add a few handfuls of fresh spinach to your salads and sandwiches, or try a spinach smoothie sprinkled with some chia seeds for breakfast. Lightly sautéeing spinach enhances the bioavailability of its atherosclerosis-fighting nutrients.

Garlic

Garlic is rich in allicin, diallyl disulfide, ajoene, and other organosulfur compounds that exhibit cardio-protective effects against atherosclerosis. These bioactive compounds reduce lipid content in aortic cells, decrease calcification in the arteries, and prevent platelet aggregation to enhance blood circulation.

Evidence indicates that garlic inhibits LDL oxidation, decreases pulse pressure, and suppresses proliferation of aortic smooth muscle cells – all factors contributing to atherosclerosis. The polysulfides in garlic boost the body’s natural antioxidant systems to protect endothelial cells.

A meta-analysis of randomized controlled trials found that garlic consumption provided significant benefits for prevention of cardiovascular disease, lowering total cholesterol, LDL, and triglycerides.

Add crushed or minced garlic to savory dishes, sauces, dressings, and soups to maximize its plaque-reducing potential. Raw garlic confers the most benefits.

Green Tea

Green tea is brimming with polyphenol antioxidants like catechins, epicatechin, epigallocatechin, and epicatechin gallate. According to population studies, long-term consumption of green tea is associated with lower risk of atherosclerotic heart disease and stroke mortality.

Studies show that green tea polyphenols inhibit atherosclerotic plaque formation by reducing endothelial injury, preventing LDL oxidation via free radical scavenging activity, and lowering cellular lipid accumulation.

Black tea also contains similar polyphenol compounds and exhibits cardioprotective qualities as well, though green tea has a higher catechin content. For best results, regularly drink 2 to 3 cups of freshly brewed green or black tea daily. Iced tea versions tend to have lower catechin levels.

Citrus Fruits

Citrus fruits like oranges, grapefruit, lemons and limes are loaded with vitamin C, which provides critical support to the endothelial cells lining the arteries to preserve their integrity and function. Citrus fruits also contain flavonoids like hesperidin and naringin that have antioxidant and anti-inflammatory vascular benefits.

Research shows that daily intake of citrus flavonoids reduces atherosclerotic plaque, improves arterial flow-mediated dilation, and lowers blood lipid oxidation and inflammation – leading to an overall decrease in cardiovascular disease risk.

Citrus fruits also provide potassium, folate, and choline that optimize the dilatory response of arteries as well as protect them from free radical damage.

Enjoy the whole fruits, freshly squeezed juices, or add citrus wedges and zest to flavor foods and drinks. Combining citrus fruits with green leafy vegetables maximizes the anti-atherosclerotic benefits.

Whole Grains

Whole grains like oats, brown rice, rye, whole grain barley, millet, buckwheat, and quinoa are rich in dietary fiber, protein, B-vitamins, antioxidants, minerals, and phytonutrients that benefit cardiovascular health on many levels.

The soluble fiber in whole grains has been shown to effectively lower LDL or “bad” cholesterol by binding to cholesterol-rich bile acids and promoting their excretion. Whole grains additionally slow down the absorption of cholesterol in the bloodstream.

The fiber also creates a steady release of natural sugars to avoid unhealthy spikes in blood sugar and insulin that accelerate atherosclerosis. B-vitamins like folate and B6 help lower homocysteine levels.

Minerals like selenium, zinc, copper, and magnesium act as cofactors for antioxidant enzymes that protect against atherosclerotic plaque formation.

Try swapping refined grains for minimally processed whole grain versions at least half the time. Look for terms like “100% whole grain” or “100% whole wheat” on food labels.

Tips to Prevent Atherosclerosis Alongside a Healthy Diet

• Get Regular Exercise – Engage in 150 minutes per week of moderate exercise like brisk walking, swimming or cycling. This improves cardiovascular fitness, circulation, and endothelial function.
• Quit Smoking – Smoking damages the sensitive endothelial lining of arteries and accelerates atherosclerotic plaque buildup. Avoid exposure to secondhand smoke as well.
• Manage Stress – Chronic stress increases inflammation, elevates cholesterol and blood pressure levels, and stimulates plaque formation. Try yoga, meditation, deep breathing, and other relaxation techniques.
• Lose Excess Weight – Carrying excess body weight, especially around the abdomen, puts pressure on the heart and blood vessels. Losing even 5% of your body weight can vastly improve cardiovascular risk markers.
• Limit Alcohol – Heavy alcohol consumption can increase triglycerides and blood pressure. Moderate intake of one alcoholic drink per day for women and up to two for men is considered safe.
• Monitor Cholesterol – Get regular lipid profile tests done. Take medications as prescribed to manage high cholesterol or lipids and maintain levels in the healthy range.
• Control Blood Sugar – Having diabetes or prediabetes significantly increases atherosclerosis progression. Follow a low glycemic diet, exercise regularly, and take diabetes medications as directed.
• Supplement Wisely – Discuss options like coenzyme Q10, omega-3 fish oil, vitamin D, spirulina, aged garlic, nattokinase, red yeast rice, and superfood powders with your doctor.
• Get Enough Sleep – Chronic sleep deprivation is linked with inflammation, impaired blood vessel function, and higher cardiac events. Aim for 7-9 hours of quality sleep per night.
• Limit Salt – A low sodium diet supports healthy blood pressure and prevents endothelial dysfunction. Limit added salt and processed foods with excessive sodium.

Alongside healthy eating, adopting these lifestyle measures provides multi-faceted protection against atherosclerotic plaque buildup for improved cardiovascular health.

Sample Anti-Atherosclerosis Meal Plan

Here is a sample one day meal plan incorporating the top anti-atherosclerotic foods discussed in this article:

• Breakfast – Overnight oats made with rolled oats, chia seeds, walnuts, cinnamon, and unsweetened almond milk. 1 orange. Green tea.
• Morning Snack – Hummus with celery and carrot sticks.
• Lunch – Garden salad with spinach, avocado, pickled beets, chickpeas and olive oil lemon dressing. Salmon baked with garlic and lemon.
• Afternoon Snack – Whole grain crackers with mashed avocado.
• Dinner – Burrito bowl with brown rice, black beans, fajita veggies, garlic, cilantro, salsa and grilled chicken. Side of grapefruit.
• Dessert – Dark chocolate square (80% cacao). Cup of chamomile tea.

This meal plan provides a nutritious balance of produce, lean proteins, fiber-rich grains and healthy fats to promote robust artery health and prevent atherosclerotic plaque formation. Feel free to mix and match your favorites from the artery-cleansing foods list.

Conclusion

Atherosclerosis caused by plaque accumulation in the artery walls poses a major threat to cardiovascular health. However, regularly eating certain foods shown to reduce inflammation, oxidative stress, high cholesterol, and other drivers of atherosclerosis can help dissolve arterial plaque and maintain clean, uncongested arteries for the long haul.

Load your daily diet with extra virgin olive oil, avocados, fatty fish, walnuts, pomegranates, spinach, garlic, tea, citrus fruits and whole grains. Pair this with regular exercise, stress management and other healthy lifestyle habits for optimal protection against one of the leading causes of mortality worldwide – clogged arteries. Committing to an artery-cleansing nutrition plan helps you proactively fight back against atherosclerosis and related heart disease.