Do you want to know how to unclog arteries naturally? Arteries, the blood vessels that carry oxygen and nutrients to all of the cells in your body, are important to maintaining healthy blood flow throughout your entire body.
Unfortunately, they can sometimes become clogged with plaque and cholesterol, which can lead to high blood pressure and heart disease.
While it’s nearly impossible to completely eliminate this buildup, there are some ways you can reduce it and improve the overall health of your arteries, heal your arteries, prevent future buildups, promote a healthy heart, and prevent complications associated with clogged arteries.
What Causes Clogged Arteries?
Clogged arteries cause narrowing of the arterial diameter, making it difficult for smooth blood flow.
It occurs when there is an accumulation of cholesterol, calcium, cellular waste, fibrin, and fatty substances leading to plaque formation.
This happens when too much cholesterol in the blood is followed by two major alterations: oxidation and chronic inflammation.
Arterial clogging is a slow process that can start in childhood and progress as you age.
It begins when there is an injury to the arterial wall. The common causes of such damage include
- High cholesterol and triglyceride in the blood
- Cigarette smoking
- High blood pressure
- Poor diet
- Excessive sugars
- Refined foods
Smoking is the main contributor to plaque formation. It causes irritation and damage to the blood vessel walls. This stimulates the deposition of cholesterol and other fatty deposits, which accelerates the formation and growth of the plaque.
Over time, the accumulated cholesterol undergoes oxidation resulting in chronic inflammation. This then attracts immune cells such as macrophages which engulf and ingest LDL cholesterol, causing foam cells that promote further inflammation and plaque formation.
How to Unclog Arteries Naturally
Unfortunately, there is no magical pill to get the work done all at once. Unclogging arteries requires persistence and intention as far as eliminating the risk factors and improving your lifestyle is concerned. You must first make that decision and then set strategies to help you achieve your main goal.
Some of the things you can do to unclog your arteries naturally include:
1. Completely quit smoking
Nicotine present in cigarettes is the main culprit when it comes to arterial plaque formation. It irritates the arterial lining, causing inflammation which facilitates plaque formation.
Also, nicotine and other chemicals in cigarettes cause constriction of blood vessels, thus limiting the amount of blood flowing to your blood vessels. This may result in complications such as high blood pressure, stroke, and heart disease.
Quitting smoking may not only stop further arterial plaque formation, but it can increase HDL (good cholesterol), which is necessary for a healthy heart and general body functions.
If you’re a smoker, quitting can help prevent plaque buildup in your arteries, which is one of many causes of atherosclerosis. Although no product exists to make quitting easier for everyone, there are a number of products and methods that can help smokers kick their habit. For example, nicotine replacement therapy (NRT) and e-cigarettes both provide alternative sources of nicotine to help smokers keep from relapsing.
One study found that NRTs like patches and gum helped people quit smoking for about three months longer than those who didn’t use NRTs. There are also other factors that may affect how long it takes to quit smoking: age, stress levels, and level of addiction all play a role in how difficult it is to quit smoking.
And while some people have had success with cold turkey, others find they need additional support. Nicotine-replacement therapies and behavioral interventions—like group counseling—have been shown to be effective at helping people stop smoking for good. It’s important to remember that if you relapse, don’t give up! Many people try multiple times before finally kicking their habits for good.
2. Consume high vitamin K2 foods to keep calcium out of the arteries
Vitamin K2 keeps calcium in our bones, not arteries. When we don’t consume enough, our body pulls calcium from our bones and puts it into our arteries instead. When calcium accumulates in the blood, it combines with cholesterol, which stimulates the process of plaque formation. This causes calcification, buildup, and blockages within the arteries.
Calcium accumulation is common in chronic smokers, those with an overactive thyroid, those taking too much vitamin D and calcium supplements, some medical disorders, and certain medications.
The most effective way to get rid of excess calcium in the blood is by consuming foods rich in vitamin K2, such as natto (a Japanese dish made from fermented soybeans) and sauerkraut.
Also, vitamin K2 lowers further vascular damage by inhibiting calcium deposition in the walls.
Unfortunately, the standard western diet does not contain this vitamin, and people don’t consume enough of it even on a healthy diet.
Some studies have even shown that vitamin K2 supplements can help to reduce the risk of arterial calcification. However, it is always best to get your nutrients from whole foods rather than supplements.
3. Increase your tocotrienol intake
Tocotrienol is a type of vitamin E that suppresses, regresses, and slows clogging in the arteries. Tocopherol is another type of vitamin E that may suppress plaque formation. However, it does not cause regression or slow progression.
Tocotrienol is also a powerful antioxidant that fights free radicles that damage the arterial walls and cause inflammation.
The best plant sources of tocotrienols include
- Sunflower seeds
- Grapeseed oil
- Olive oil
- Buckthorn berries
- Rice bran oil
4. Decrease omega-6 fatty acids
Omega-6 fatty acids are a type of polyunsaturated fat found in nuts, seeds, and vegetables. When consumed in moderation and as a substitute for saturated fats from dairy and meat, omega 6 fatty acids can be good for you. However, too much may cause severe inflammation, which is a contributing factor to plaque formation.
Instead, replace your omega-6 intake with omega-3 fatty acids, such as olive oil and avocado.
5. Eat enough potassium-rich foods
Potassium is a mineral that can help lower blood pressure and reduce your risk of heart disease. When you’re trying to unclog arteries, eating foods high in potassium is an important part of a healthy diet.
This is because potassium decreases arterial stiffness, which prevents vascular calcification that may contribute to the hardening of arteries or atherosclerosis. The hardening of arteries facilitates plaque formation, which causes clogging. See Top 10 Potassium Rich Foods and Potassium Benefits.
The best potassium-rich foods to eat include:
- Leafy greens like spinach
- Legumes like beans and lentils
- Sweet potatoes
6. Avoid trans fats
Trans fats are a form of unsaturated fat that comes in both natural and artificial forms. Natural trans fats are found in animal foods like dairy and meat.
Trans fats are considered the worst type of fat to eat because it raises bad cholesterol (LDL) and lowers the good one (HDL). A diet high in trans fats increases your risk of heart disease and stroke.
Foods often rich in trans fats include
- Baked goods like cookies and cakes
- Frozen pizza
- Microwave popcorn
- Fried foods like doughnuts and fries
- Battered fish and nuggets
7. Take antioxidants
Antioxidants are essential to neutralize free radicals that cause cell damage and inflammation. But not all antioxidants can be effective in this case.
The best antioxidants to reduce LDL oxidation and prevent further damage are hydroxy thyrosol, vitamin C, and E.
Hydroxy thyrosol is a phenolic antioxidant, naturally present in olive oil and olives, especially green kalamata olives.
8. Cut back on sugar
Sugar is a primary suspect in obesity, type 2 diabetes, and heart disease. This is because added sugar is easily converted into fat in the body. It can also be metabolized into triglycerides which are packed into very-low-density lipoprotein (VLDL).
VLDL is later converted into LDL, which undergoes oxidation and gets stuck in the blood vessel walls leading to buildup and plaque formation. See Effects Of High Blood Sugar On The Body and How To Stop Sugar Cravings?
Exercise is a great way to unclog your arteries naturally. When you exercise, your heart rate increases, and your blood vessels dilate, which helps to improve blood flow. Exercise also helps to reduce the amount of plaque that builds up in your arteries. Benefits Of Cardiovascular Exercise and Health Benefits Of Walking Daily.
There are various forms of exercise that are particularly effective for unclogging arteries. Cardio exercises, such as running and swimming, are great for improving blood flow, while strength-training exercises, such as lifting weights, can help to reduce the amount of plaque in your arteries.
That being said, you don’t have to go to the gym to exercise. There are plenty of ways to get active that don’t require a lot of equipment or time. Taking a brisk walk, going for a bike ride, or even playing with your kids or grandkids can all help to improve blood flow and reduce plaque buildup in your arteries.
Exercise is a great way to improve your overall health and well-being, and it’s also an effective way to unclog your arteries naturally. So get out there and start moving!
10. Use Lemon Juice
Lemon juice is a tonic that helps cleanse your body and restore its pH balance. It’s also an effective natural ingredient to flush out all of those unsightly food bits that collect in your arteries. In a glass of warm water, mix 1/2 fresh lemon.
Drink first thing in the morning for the best results. This will also help your blood pressure go down as well as remove plaque from your arteries. You can also add a small amount of cayenne pepper to improve circulation. Cayenne pepper has been used by Native Americans for hundreds of years due to its ability to increase circulation while reducing inflammation and pain throughout your body. Add one-half teaspoon cayenne pepper with one cup of warm water or tea once or twice daily. See Benefits Of Lemon and Benefits Of Cayenne Pepper.
11. Add ginger to every meal
In a recent study, researchers examined more than 80,000 adults and found that those who drank ginger root tea on a daily basis for three months had 46 percent less plaque in their arteries—which can help lower your risk of heart disease—than those who didn’t.
Just boil 1⁄2 teaspoon fresh or 11⁄2 teaspoons dried ginger root in a cup of water for 5 minutes. Remove from the heat and add a squeeze of lemon juice for flavor. Drink one to two cups daily.
You can also eat 2 tablespoons of freshly grated ginger each day (add it to salads or stir-fries). Bonus: Ginger is also an antioxidant, so it helps fight free radicals in your body caused by pollution and other harmful environmental factors. Benefits Of Ginger.
12. Consume more olive oil
According to research published in The American Journal of Clinical Nutrition, consuming two tablespoons of olive oil per day can help reduce LDL cholesterol by almost ten percent. This is due to oleic acid, a monounsaturated fatty acid found in olives that helps lower bad cholesterol levels while increasing good cholesterol levels.
Research has also shown that regular consumption of olive oil can decrease inflammation and improve blood vessel function. If you’re looking for an easy way to unclog your arteries and promote healthy blood vessels while adding more healthy fats to your diet, try drizzling some extra-virgin olive oil on top of your salad or roasted vegetables.
You can also use it as a substitute for butter when baking or sautéing foods. Benefits of Olive Oil.
Arterial clogging occurs when there is buildup within the arteries due to the accumulation of LDL, calcium, fat elements, and cellular waste in the blood. This causes narrowing of the blood vessels, making it difficult for blood to flow through, thus increasing the risk of high blood pressure, stroke, and even heart disease.
However, incorporating the strategies discussed above may help heal your arteries, and prevent further damage and complications while improving general health and wellbeing.
Other related lifestyle articles:
- How To Lower Cholesterol Naturally
- Ways To Improve Vision Naturally
- How To Improve Gut Health Naturally
- Ways To Improve Insulin Sensitivity Naturally
- Improve Bone Health Naturally
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