Unclog Arteries Naturally

Arteries — the larger blood vessels that carry blood from the heart throughout the body — can clog with plaques consisting of fat, cholesterol, and other substances. These plaques can grow, narrowing arteries over time. The result is a condition called atherosclerosis, which means hardening of the arteries. Atherosclerosis can lead to a number of different disorders, including high blood pressure, coronary heart disease (affecting the arteries directly supplying blood to the heart), and many other potentially life-threatening conditions. The most effective natural steps you can take to help avoid this condition include changes to your diet and lifestyle.

Steps

Changing Your Diet

1. Avoid saturated fats and trans fats. Saturated fat is one of the primary culprits in raising your cholesterol. You should equally avoid trans fats, which appear on food labels as “hydrogenated” oils and fats.
   • Butter, margarine, cheese, full-fat dairy products, red meat, and processed meats are a few examples where you can expect to find excessive levels of these fats.
   • Check saturated fat levels on food labels, and limit your daily caloric intake to only five or six percent (13 grams in a 2,000-calorie/day diet, for instance).
2. Cook with healthier oils. Since butter, lard, and margarine are all high in unhealthy fats, you should choose healthier cooking oils when preparing food. Some alternatives are high in monounsaturated and polyunsaturated fats, which can actually have the opposite effect and help reduce cholesterol levels and reduce inflammation associated with atherosclerosis. These options include:
   • Olive oil
   • Canola oil
   • Peanut oil
   • Sesame oil
   • Palm and coconut oils can be used in limited quantities. These contain medium-chain triglycerides, which may decrease triglyceride cholesterol levels and raise HDL (healthy) cholesterol. They pack a lot of calories, however, so use in moderation.
3. Increase your intake of omega-3 fats. Omega-3 fats (so-called “good” fats) help to reduce the risk of atherosclerosis. You can find these fats in many foods and especially fish. Salmon, tuna, and trout are all excellent sources of these fats, so try to eat around two servings a week. Other foods rich in omega-3 fats include:
   • Flaxseeds and flaxseed oil
   • Walnuts
   • Chia seeds
   • Soy products and tofu
   • Legumes
   • Leafy green vegetables
   • Avocados
4. Choose whole grains. Processed grains cut out the fiber and other healthy components found in grains. Instead of foods made with white flour (white rice, white bread, semolina pasta, etc.), choose whole grain options.
   • You should try to eat three servings of whole grain options each day. These include whole wheat pasta, quinoa, brown rice, oats, nine-grain breads, etc.
5. Cut out sweets. Sweets are a major source of simple carbohydrates, which can have an impact of several factors related to atherosclerosis such as high blood pressure and obesity. You should eliminate sugary foods and drinks from your diet to help promote heart health.
   • You should limit yourself to a maximum and five sugary items a week (and fewer when you can).
6. Increase your fiber intake. High-fiber foods help to control both cholesterol and blood sugar levels. Add lots of fruits, vegetables, and legumes to your diet to increase fiber. Some of the best options include:
   • Beans
   • Apples
   • Citrus fruits
   • Oats and barley
   • Nuts
   • Cauliflower
   • Green beans
   • Potatoes
   • Carrots
   • Generally speaking, try to eat 21 to 25 grams of fiber a day if you’re a woman and 30 to 38 grams each day if you’re a man.
7. Decrease your sodium intake. Sodium (found in salt) has an impact on your blood pressure, and high blood pressure also puts you at a higher risk for artery hardening and damage. Choose low-sodium options at the store and restaurants and limit your intake to a maximum of 2,300 mg a day.
   • If your doctor has already diagnosed you with high blood pressure, then you should set even stricter limits around 1,500 mg daily.

Making Lifestyle Changes

1. Stop smoking. The chemicals in cigarette and other tobacco smoke damage your blood cells, as well as disrupting the function of your heart and blood vessels. Each of these things leads to the buildup of plaque (atherosclerosis). Quitting smoking is one of the best steps you can take for the health of your heart and lungs.
   • Quitting cold turkey often proves too difficult for many. Take advantage of smoking cessation aids such as nicotine patches and gums, support communities, etc. as you undertake the process of cutting out tobacco use.
2. Get more exercise. Exercise has a cascading effect that helps with a variety of the conditions that lead to clogged arteries. Regular exercise helps you lose excess weight, relieves high blood pressure, and lowers LDL (“bad”) cholesterol. If you’re new to an exercise regimen, you may need to start slower. Consult your doctor to set up an exercise plan appropriate for you.
   • Once you acclimate to an exercise routine, you should aim to complete thirty minutes of moderate aerobic activity (such as jogging or cycling) five times a week. If you prefer high-intensity workouts (such as crossfit routines), then aim for seventy-five minutes a week.
   • Aerobic exercise is anything that gets your heart rate up. It can include high-impact running or sports or low-impact exercise such as swimming and biking.
3. Maintain a healthy weight. The changes to your diet and physical activity will go a long way toward bringing you down to a healthy weight. You can set an actual goal for your weight using the body mass index (BMI), which uses your weight and height to estimate your body fat percentage. Aim for the normal range, which is between 18.5 and 24.9 on the index.
   • Medical professionals consider 25 to 29.9 overweight and consider 30 or higher obese.
   • You can find more info on calculating your BMI at How to Calculate Your Body Mass Index (BMI).
4. Manage your stress levels. Experiencing high levels of stress releases stress hormones in your body that can have a chronic inflammatory effect, ultimately increasing your risk of atherosclerosis. If you experience high stress levels at work or at home, then it’s important to have proper coping mechanisms to relax and reduce this risk. Steps you can take to reduce stress include:
   • Increasing your level of physical activity
   • Meditation
   • Calming activities such as yoga or tai chi.
   • Enjoying music, movies, or other art that you find calming and peaceful
   • Channeling the energy into some of your favorite relaxing hobbies
5. Reduce your alcohol intake. Alcohol abuse puts you at a higher risk for atherosclerosis. Generally speaking, men should limit themselves to two alcoholic beverages a day, and women should limit themselves to one. The measurement size for one drink varies by alcohol type. Use this guideline:
   • Beer: 12 ounces
   • Wine: 5 ounces
   • Liquor: 1.5 ounces
6. Manage your diabetes. Having type 2 diabetes puts you at an increased risk of atherosclerosis. If you are diabetic, stay on top of the disease by performing your blood glucose testing, managing your diet, and staying physically active. Consult your physician about the most appropriate plan for your specific case.
7. See your doctor regularly. Your doctor will want to monitor your blood pressure, cholesterol, and triglyceride levels closely as you make changes to help bring them into a healthy range. Keep regular appointments to monitor these indicators and mark your progress.

Taking Supplements

1. Take fish oil supplements. If you don’t like fish or don’t have access to fish, you can simply take fish oil supplements to help get omega-3 fats. Look for fish oils that contain EPA and DHA oils.
2. Add psyllium supplements. If you have difficulty getting enough fiber from foods, you can take psyllium supplements. Psyllium is a water-soluble fiber available in pill and powder forms (Metamucil).
3. Increase soy protein through supplements. Soy proteins are commonly available as powders that you can mix into a variety of foods and beverages (juices, smoothies, etc.). Several studies have shown that soy protein supplementation can have a beneficial effect on your cholesterol levels. Take as directed.
4. Take niacin supplements. You can also take niacin (vitamin B3) to help lower cholesterol levels. However, talk to your physician and monitor niacin supplementation closely. Common side effects at high doses include:
   • Flushing of the skin
   • Stomach upset
   • Headaches
   • Dizziness
   • Blurred vision
   • Increased risk of liver damage
5. Eat garlic. Some studies have shown that garlic can decrease the risk of atherosclerosis and positively affect blood pressure. You can simply add more fresh garlic to your food or take garlic supplements if you don’t enjoy garlic in foods.
6. Take plant sterol supplements. Beta-sitosterol and sitostanol are two additional supplements that may have a positive impact on cholesterol. You can find these options in supplement form at most vitamin shops or health food stores.
7. Take coenzyme Q-10 (CoQ-10) supplements. CoQ-10 is an essential nutrient used to treat a variety of heart and blood vessel conditions. It can also counteract muscle pain resulting from other cholesterol-lowering medications called “statins.” Consider taking CoQ-10 if your doctor has prescribed one of these medications.

Warnings

• While this article contains information related to cholesterol management, you should not consider it medical advice. Always consult your doctor related to changes in your diet and exercise routine, as well as before starting any supplementation.
• Consult your doctor before beginning a supplement routine to ensure that no supplements will interact with any prescription medications.

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