10 Foods That Support Healthy Arteries and a Stronger Heart

The idea of “cleaning your arteries” with a particular food sounds appealing, especially when health posts promise that certain ingredients can remove plaque, unclog blood vessels, or completely reverse heart disease.

But the real science is more nuanced.

No single food can literally scrub plaque out of your arteries. Once atherosclerotic plaque has developed, it cannot simply be washed away by eating one special ingredient. However, your everyday diet can have a major effect on cholesterol levels, blood pressure, blood sugar, inflammation, body weight, and overall cardiovascular health.

The good news is that many ordinary foods can support healthier arteries when they become part of a balanced eating pattern.

Here are 10 foods worth adding to your diet.

1. Oats

Oats are particularly useful because they contain a type of soluble fiber called beta-glucan.

Soluble fiber can help reduce the absorption of cholesterol in the digestive tract and can contribute to lower LDL cholesterol when consumed regularly as part of an appropriate diet.

LDL cholesterol is often called “bad” cholesterol because elevated levels contribute to the development of atherosclerosis.

A simple breakfast of oatmeal topped with berries and nuts can therefore be a heart-friendly choice.

Try to choose minimally processed oats and be cautious with flavored varieties that contain large amounts of added sugar.

2. Fatty Fish

Fatty fish such as:

• Salmon
• Sardines
• Mackerel
• Trout
• Herring

provide omega-3 fatty acids, particularly EPA and DHA.

These fats have important effects on cardiovascular health and can help lower triglyceride levels.

Replacing foods high in saturated fat with fish can also improve the overall quality of your diet.

For many people, eating fish regularly is a practical way to increase heart-healthy fats.

If you don't eat fish, plant foods such as walnuts, chia seeds, and flaxseeds provide another type of omega-3 fat called ALA.

3. Berries

Strawberries, blueberries, raspberries, and blackberries are rich in fiber and contain numerous plant compounds.

Their deep colors come partly from compounds called polyphenols, including anthocyanins.

Research has associated diets rich in fruits and vegetables with better cardiovascular health.

Berries are also naturally sweet, making them a useful alternative to desserts containing large amounts of added sugar.

Try adding them to oatmeal, plain yogurt, or a smoothie without loading the meal with additional sugar.

4. Leafy Green Vegetables

Spinach, kale, collard greens, arugula, and other leafy vegetables provide fiber, potassium, folate, and various plant compounds.

Potassium is important for normal blood pressure regulation, while a diet rich in vegetables can improve overall dietary quality.

Leafy greens are also relatively low in calories, making them useful for people trying to maintain a healthy body weight.

You don't need to eat enormous amounts.

Adding a serving of leafy greens to lunch or dinner on a regular basis can make a meaningful contribution to a healthy eating pattern.

5. Nuts

Almonds, walnuts, pistachios, and other unsalted nuts contain a combination of:

Healthy unsaturated fats

Fiber

Plant sterols

Protein

Various micronutrients