SEARCH

/ Diet Tips & Nutrition

Top 20 Artery-Cleansing Foods
Healthy Eating

Protect your heart with every bite of these natural foods

By Jessica Smith
Topics:
antioxidants, cheese, clean eating diet, coffee, Diet Tips, healthy fats, heart health, nuts and seeds, avocado

44.3K
SHARES

Avocados

Pin It

1OF20

ALL PHOTOS

"Instead of using a whopping dollop of mayonnaise on your sandwich, try using thin slices of
avocado," suggests Megan Madden, a registered dietitian in New York, NY. A 1996 study done
by researchers in Mexico found that people who ate avocado every day for one week
experienced an average 17 percent drop in total blood cholesterol. What's more, their levels
of LDL ("bad") cholesterol decreased and HDL ("good") cholesterol increased. Finding it tough
to work avocado into your diet? Try drinking it in this delicious smoothie.

Whole Grains

Pin It

ALL PHOTOS

2OF20

The soluble ber found in whole grains such as whole-wheat bread, brown rice, and oatmeal
binds the cholesterol in your meal and drags it out of your body, Madden says. "And, when
your body needs to utilize cholesterol in the future, it draws on your blood cholesterol supply,
effectively lowering your total blood cholesterol level and your risk for heart disease." And
oatmeal isnt just for breakfast; you can enjoy it any time of day with these easy recipes.
Get the Clean Eating Guide

Olive Oil


Olive
Oil

Pin It

3OF20

ALL PHOTOS

A 2011 study found that people ages 65 or older who regularly used olive oil (for both cooking
and as a dressing) were 41 percent less likely to have a stroke compared to those who never
use olive oil in their diet. Use a little olive oil instead of butter or drizzle some over pasta,


salad,
or veggies to take advantage of its high mono- and polyunsaturated fats, Madden says.
"And although its a healthier option, remember to use these oils sparingly, as all fats still
contain the same number of calories."

Nuts
Pin It

4OF20

ALL PHOTOS

Grabbing a handful of nuts is a heart-healthy way to beat the afternoon itch for a cookie,
Madden says. "Almonds are very high in heart-healthy monounsaturated fats, vitamin E, and

ber,
while walnuts are a great plant-based source of an omega-3 fatty acid called alpha
linolenic acid." According to the American Heart Association, monounsaturated fats can help
reduce levels of bad cholesterol in your blood and lower your risk of heart disease and stroke.
Get the Clean Eating Guide

Foods Fortied by Plant Sterols

Pin It

5OF20

ALL PHOTOS


Sterols
are compounds that compete with the cholesterol in your food for absorption within
your digestive tract, Madden says. "Sterols have been shown to lower both total and LDL
cholesterol and can be found in certain brands of fortied orange juice, margarine spreads,
and milk." Just be sure to check the labelmake sure the margarine is trans fat-free and that
"partially hydrogenated oil" does NOT appear on the ingredient list.

Salmon (or Other Fatty Fish)

Pin It

6OF20

ALL PHOTOS

Fatty sh such as mackerel, herring, tuna, and salmon are chock full of omega-3 fatty acids,
Madden says. "Eating sh twice a week can reduce your risk of developing heart disease by
decreasing inammation and lowering triglyceride levels, and it may even help boost your
HDL levels." Try any of these heart healthy and delicious salmon recipes for dinner tonight.

Get the Clean Eating Guide

Asparagus
Pin It

7OF20

ALL PHOTOS

Asparagus is one of the best, natural artery-clearing foods around, says Shane Ellison, an
organic chemist and author of Over-The-Counter Natural Cures . "Asparagus works within the
100,000 miles of veins and arteries to release pressure, thereby allowing the body to

accommodate
for inammation that has accumulated over the years." It also helps ward off

deadly clots, Ellison says. We just love the versatile vegetables crunch in this salad recipe.

Pomegranate
Pin It

8OF20

ALL PHOTOS

Pomegranate contains phytochemicals that act as antioxidants to protect the lining of the
arteries from damage, explains Dr. Gregg Schneider, a nutritionally oriented dentist and
expert on alternative medicine. A 2005 study published in the Proceedings of the National

Academy
of Sciences found that antioxidant-rich pomegranate juice stimulated the bodys

production of nitric oxide, which helps keep blood owing and arteries open.
Get the Clean Eating Guide

Broccoli
Pin It

9OF20

ALL PHOTOS


Broccoli
is rich in vitamin K, which is needed for bone formation and helps to keep calcium
from damaging the arteries, Dr. Schneider says. Not to mention, broccoli is full of ber, and
studies show a high-ber diet can also help to lower blood pressure and cholesterol levels.
Enjoy this veggie for dinner tonight with this side dish recipe.

Turmeric
Pin It

10OF20

ALL PHOTOS


"The
spice turmeric is a powerful anti-inammatory," Dr. Schneider says. "It contains
curcumin which lowers inammationa major cause of arteriosclerosis (hardening of the
arteries." A 2009 study found that curcumin helps reduce the fatty deposits in arteries by as
much as 26 percent. Sounds like a good reason to try some in this delicious recipe for spicy
chicken soup from pop star Rihanna.
Did you know that spices are one of the "BEACH foods" in The Bikini Body Diet? Learn more
about the bikini body program here!
Get the Clean Eating Guide

Persimmons

Pin It

11OF20

ALL PHOTOS

Forget the old 'an apple a day' adageit seems eating a daily persimmon is a better way to
keep the doctor away. Research shows the polyphenols found in this fruit (which has twice as
much ber and more antioxidants than an apple) can help decrease levels of LDL cholesterol
and triglycerides.

Orange Juice

Pin It

ALL PHOTOS

12OF20

A 2011 study published online in the American Journal of Clinical Nutrition found that
drinking two daily cups of 100-percent orange juice can help reduce diastolic (resting) blood
pressure. OJ contains an antioxidant that has been found to help improve blood vessel
function.
Get the Clean Eating Guide

Spirulina


Spirulina

Pin It

13OF20

ALL PHOTOS

A daily 4,500mg dose of this blue-green algae (usually found in supplement or powder form)
can help relax artery walls and normalize blood pressure. It may also help your liver balance
your blood fat levelsdecreasing your LDL cholesterol by 10 percent and raising HDL
cholesterol by 15 percent, according a recent study.

Cinnamon

Pin It

ALL PHOTOS

14OF20

Just one teaspoon a day of antioxidant-rich cinnamon can help reduce fats in the
bloodstream, helping to prevent plaque build up in the arteries and lower bad cholesterol
levels by as much as 26 percent, according to recent research. Sprinkle some on your morning
coffee or on these delicious crepes.
Get the Clean Eating Guide

Cranberries


Cranberries

Pin It

15OF20

ALL PHOTOS

Research shows that potassium-rich cranberries can help reduce LDL cholesterol levels and
help raise the good HDL levels in your body, and regular consumption of the holiday favorite
may help reduce your overall risk of heart disease by as much as 40 percent.

Coffee

Pin It

ALL PHOTOS

16OF20

According to researchers in The Netherlands, people who drank more than two, but no more
than four, cups of coffee a day for 13 years had about a 20 percent lower risk of heart disease
than people who drank more or less coffee or no coffee at all. Moderation is the key to
coffee's heart-health benetsthe caffeine is a stimulant which can cause a temporary
increase in blood pressure, and in excess, can lead to irregular heart beat.
Get the Clean Eating Guide

Cheese


Cheese

Pin It

17OF20

ALL PHOTOS

Believe it or not, cheese could help lower your blood pressure! A recent study from Brigham
and Women's Hospital and Harvard Medical School found that people who eat three servings
a day of low-fat dairy have lower (three points less) systolic blood pressure than those who
eat less. Here are some tasty, low fat picks to start snacking on today.

Green Tea

Pin It

ALL PHOTOS

18OF20

Green tea is rich in catechins, compounds that have been shown to decrease cholesterol
absorption in your body. Another bonus? It may help prevent cancer and weight gain, too!
Get the Clean Eating Guide

Watermelon

Pin It

19OF20

ALL PHOTOS

Talk about a perfect snackwatermelon is not only a diet-friendly food, but it can help
protect your heart too! A Florida State University study found that people given a 4,000mg
supplement of L-citrulline (an amino acid found in watermelon) lowered their blood pressure
in just six weeks. Researchers say the amino acid helps your body produce nitric oxide, which
widens blood vessels.

Spinach

Pin It

ALL PHOTOS

20OF20

The potassium and folate found in spinach can help lower blood pressure, and according to
recent research, one serving of nutrient-packed leafy greens (like spinach) a day can help
reduce your risk of heart disease by 11 percent. Enjoy some in salads, omelets, and
smoothies.
Get the Clean Eating Guide

FROM OUR SPONSORS

1

Recipes to Lower Cholesterol

Turmeric Cholesterol Dosage

How to Reduce Cholesterol Fast

How to Lower Cholesterol Quickly

Diet to Lower Cholesterol

Lower Bad Cholesterol

SPONSORED CONTENT

This Game will keep you up

all night!

The most addictive game of

the year! Build your city!

Where the World's

Billionaires Live

Promoted By Stormfall

Promoted By Elvenar

Promoted By Mansion
Global by Dow Jones

Policy gives way to jabs in

US presidential debate

What Do the British Prime

Minister and George
Clooney Have in Common?

Jamie Lee Curtis and

Christopher Guest Buy
Santa Monica House, report
Promoted
By Mansion
says

Promoted By Nikkei Asian

Review

Promoted By Mansion
Global

Global

Gamers around the world

have been waiting for this
game!
Promoted By Forge Of
Empires

Don't Even Think about

Visiting the Top 25
Dangerous Countries in this
Promoted
By Global Disease
List
and Injury Impact |
HealthGrove
Recommendedby

Hey guest, welcome toShape!Sign up and become a member.

Facebook

Popular In the Community

Google

Twitter

Email

Why Some Women Should

Healthy Packaged Apple

How Lea Michele Got In the

Eat More Salt

Snacks to Buy Now

Best Shape Of Her Life

toniekho 9

Liza588 2

Cyan Bowtie 2

maybe I need to see a

specialist

Easy to grab snacks.

WoW! Those are perfect

body curve. Lea works hard
to achieve that. Thanks for
sharing Lea!

Why You Need More Choline These Energy Balls Will Tide
In Your Diet

You Over Until Lunchtime

gloriasteen 9

Liza588 2

never know about choline,

thank you

Kids would love these.

Healthy and delicious snacks
for everyone.

 Conversation (23)

Sort by Newest

Log In

Add a comment...

Post as Green Flame

Send

Orange Planet
1d

Also the results ofcoee studiesare frequently useless as people commonly add
unhealthy sweeteners to their coee such as sugar, avorings and hydrogenated fake
cream!!
Reply Share

Orange Planet
1d

Incoporating these foods into your diet whenever possible on a long term daily basis
would greatly improve health. Simplehaving a large dose of one of these foods on
occasion, such as a smoothie will be of no bene t.
Reply Share

Orange Paw
27 Sep

Everything in moderation. I don't think anyone really knows what we should eat. Why
coee and not 100% cocoa for example. Why Spinach only?How can cheese actually be
good for arteries and the heart. I think this should be taken as a very general guide if
that.
Reply Share

Orange Paw
27 Sep

I believe only some of this. Cheese I de nitely do not believe to be true.

Reply Share

kaye765

In uencer

9 Sep

This is awesome. My mom is having a heart issues recently this could be a great help for
me.
Reply Share

Green Umbrella
9 Sep

kaye765

Sorry to hear that. Try to give your mom brocoli it really helps.

 9 Sep

Sorry to hear that. Try to give your mom brocoli it really helps.

Reply Share

Purple Processor
6 Aug

Yesssss ASPARAGUS is everything!

Reply Share

tinks_tinks

In uencer

6 Aug

whats the best way to eat asparagus? juice it? cook it? or eat it raw or in a smoothie?
Reply Share 1 Like

Purple Corn
6 Aug

My favorite food.... I eat it for dinner 3 times a week...Love it!

Reply Share

Olive Sailboat
6 Aug

I eat it weekly for sure with two a three meals. I could eat it every day to be honest
though.
Reply Share 1 Like

Liza588

Contributor

6 Aug

Is it safe to eat raw? What bene ts you could get if raw?

Reply Share 1 Like

Green Helmet
23 Mar

Whole-foods, plant-based diet. No animal products, no added sugar, NO OIL.

Reply Share

tylerxx26

Leader

23 Mar

dude, this is cool !

Reply Share

Gold Bus
23 Mar

Very interesting
Reply Share


MemeScreen

Leader

23 Mar

olive oil should not be on the list... in fact it is ti be avoided

Reply Share

Olive Glasses

MemeScreen

5 Aug

Why?

Reply Share

Blue Cone
23 Mar

Today got results from blood test & my cholesterol is low & general health good at Age56 - I eat all these foods!
Reply Share 1 Like

xandy_ich

Leader

23 Mar

thanks. this is really informative.

Reply Share

Olive Fan
23 Mar

Interesting.
Reply Share

hheenn_bbeerr

Leader

23 Mar

thank u for the information I never learn this in school

Reply Share

Orange Corn
23 Mar

its all false

Reply Share

ahmedmehmood
14 Feb

Great article
Reply Share 3 Likes

Claire28
3 Feb

Leader

3 Feb

I drink coee more often i guess i'm safe now lol

Reply Share 1 Like

SponsoredContent

Dubai's Radiance Returns See Incredible New

Construction Taking Over
Promoted By Mansion

This game will keep you up

all night! Build your city!
Promoted By Elvenar

Global

This game will test your

strategy skills!

How I Learned 9 Languages

Promoted By Babbel

Promoted By Sparta

Russian Billionaire Gets

Green Light for Upper East
Side Mega-Mansion
Promoted By Mansion
Global

Now You Can Track Your Car

Using Your Smartphone
Promoted By
StudyLifeStyle

Recommendedby

What are you searching for?

BOOTS

SKIN CARE

HEALTH

PLUS SIZE CLOTHING

SNEAKERS

FRAGRANCES

WORKOUT CLOTHES

HEELS

FITNESS GEAR

ACTIVITY TRACKERS

HEALTH

NUTRITION

BLENDERS

VITAMINS

SHOP MORE

YOUR ACCOUNT

SHAPE.COM

SHAPE MAGAZINE

MEREDITH BEAUTY

Copyright 2016, Meredith Corporation. All Rights Reserved |Privacy Policy - Your California Rights |Data Policy |Terms of
Service|

AdChoices