The phrase “clean arteries” is catchy — but arteries don’t get scrubbed clean by a single food. What does help is consistently eating foods that support healthy cholesterol levels, reduce inflammation, and improve blood vessel function.
Here are 10 evidence-supported foods that are great to include regularly for heart health:
1️⃣ Oats
Rich in beta-glucan soluble fiber, which helps lower LDL (“bad”) cholesterol.
✔ Try: Oatmeal, overnight oats, oat bran.
2️⃣ Fatty Fish
Examples: salmon, sardines, mackerel.
High in omega-3 fatty acids that reduce inflammation and triglycerides.
Aim for 2 servings per week.
3️⃣ Leafy Greens
Spinach, kale, arugula.
Contain nitrates that support healthy blood vessel function and circulation.
4️⃣ Berries
Blueberries, strawberries, raspberries.
Packed with antioxidants that help reduce oxidative stress in blood vessels.
5️⃣ Nuts
Almonds, walnuts, pistachios.
Provide healthy fats, fiber, and plant sterols that help lower LDL.
A small handful daily is ideal.
6️⃣ Olive Oil (Extra Virgin)
A staple of heart-healthy Mediterranean eating.
Helps improve HDL (“good”) cholesterol and reduce inflammation.
7️⃣ Avocados
Rich in monounsaturated fats and potassium.
May help lower LDL and support blood pressure control.
8️⃣ Beans & Lentils
High in fiber and plant protein.
Help reduce cholesterol absorption.
9️⃣ Garlic
May have mild blood-pressure-lowering and anti-inflammatory effects.
Best used fresh in cooking.
🔟 Tomatoes
Contain lycopene, an antioxidant linked to heart health.
Cooking increases lycopene absorption.
💡 Even More Important Than Any Single Food
Artery health depends on overall lifestyle:
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Don’t smoke
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Control blood pressure
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Maintain healthy blood sugar
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Stay physically active
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Get quality sleep
No food can instantly reverse plaque buildup — but long-term dietary patterns (like a Mediterranean-style diet) can significantly reduce risk.
If you’d like, I can also share:
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A simple 1-day heart-healthy meal plan
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Foods that may worsen artery health
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Signs of poor circulation to watch for