4 Ways to Naturally Unclog Arteries

Table of contents:

4 Ways to Naturally Unclog Arteries
4 Ways to Naturally Unclog Arteries

Arteries are thick blood vessels that carry blood from the heart to all the organs and points in the body. Unfortunately, they can end up clogged with plaque buildup caused by particles of fat, cholesterol, and other substances. This is called atherosclerosis, a condition marked by arterial stiffness. While this increases the risk of certain more serious health problems, you don't need to worry: just make simple changes to your diet and lifestyle and it all works out naturally. Still, get regular checkups with your doctor and go to the emergency room right away if you notice symptoms of a heart attack.


Method 1 of 4: Adapting Your Food

Unclog Arteries Naturally Step 1

Step 1. Avoid eating saturated and trans fats

Saturated fats are primarily responsible for raising cholesterol, but you should also avoid trans fats (also called "hydrogenated" oils or fats on processed product labels).

  • Butter, margarine, cheese, dairy products and red and processed meat are some examples of products with a high content of saturated and trans fats.
  • Read the label of everything you buy and limit your daily caloric intake for trans and saturated fats to less than 10% of the total.
Unclog Arteries Naturally Step 2

Step 2. Use healthier oils for cooking

You need to choose healthier cooking oils as butter, lard and margarine are high in harmful fats. Many of these alternatives are rich in monounsaturated and polyunsaturated fats, which reduce cholesterol levels and the inflammation associated with atherosclerosis. See some options:

  • Olive oil.
  • Canola oil.
  • Peanut oil.
  • Sunflower oil.
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Step 3. Increase your omega-3 intake

Omega-3 is a fatty acid (a healthy fat) and reduces the risk of atherosclerosis. It is present in many foods, especially fish. Salmon, tuna and trout are some of the most common examples. Eat about two servings of them and the following alternatives per week:

  • Flaxseed and linseed oil.
  • Nuts.
  • Chia seeds.
  • Soy and tofu derivatives.
  • Vegetables.
  • Hardwoods.
  • Avocado.
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Step 4. Eat whole grains

Every cereal that undergoes processing loses fiber and other healthy components. Therefore, replace everything that is made with white flour (rice, French bread, semolina dough and the like) for alternatives made with whole wheat.

Consume three servings of whole grains a day: pasta, rice and whole wheat bread, quinoa, oats, etc

Unclog Arteries Naturally Step 5

Step 5. Stop eating sweets

Sweets are loaded with simple carbohydrates, which increase the chances of high blood pressure, obesity and several other factors linked to atherosclerosis. Also, eliminate sugar-rich foods and beverages from day to day.

If you don't want to stop altogether, at least limit your intake to five sugary products a week

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Step 6. Increase your fiber intake

The higher the fiber content of a food, the more it helps control cholesterol and blood glucose levels. Consume fruits, vegetables and vegetables whenever possible, such as:

  • Bean.
  • Apple.
  • Citrus fruits.
  • Oats and barley.
  • Nuts.
  • Cauliflower.
  • Pod.
  • Potato.
  • Carrot.
  • Women and men should ingest, respectively, about 21 to 25 g and 30 to 28 g of fiber per day.
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Step 7. Reduce your sodium intake

Sodium (mainly present in salt) increases blood pressure, which in turn increases the risk of atherosclerosis and other cardiac conditions. Opt for products with a low content of the substance and limit yourself to 2300 mg of it per day.

Limit yourself to 1,500 mg of sodium a day if you have been diagnosed with high blood pressure

Method 2 of 4: Adapting Your Lifestyle

Unclog Arteries Naturally Step 8

Step 1. Stop smoking

The chemicals in cigarettes and most tobacco products not only harm blood cells, they also affect the functioning of the heart and blood vessels-all of which lead to the plaque buildup characteristic of atherosclerosis. Therefore, quitting smoking altogether is one of the best strategies to take better care of your cardiorespiratory health.

It is not always easy to quit smoking altogether. If this happens to you, use nicotine patches or gum, join support groups, or ask a doctor or therapist for help

Unclog Arteries Naturally Step 9

Step 2. Get at least 30 minutes of exercise a day

Practicing physical activities has a series of positive effects: it avoids several problems, including those that lead to atherosclerosis; helps with weight loss; regulates blood pressure; and lowers LDL (bad cholesterol) levels. Anyway, start calmly if you don't have experience or the habit and see a doctor to see if you are really in the right condition.

  • Once you get used to physical activity, try to do five weekly sessions of moderate aerobic exercise of 30 minutes each (running, cycling, etc.). If you prefer something more intense, like crossfit, spend 75 minutes a week.
  • Every activity that raises your heart rate counts as aerobic exercise: running at medium or high speed, playing sports, swimming, cycling, and more.
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Step 3. Try to maintain a healthy weight

Changing your diet and starting to do activities contribute a lot to maintaining a healthy weight. You can define what is "ideal" according to your body mass index (BMI), which involves factors such as weight and height to lead to an estimate of your fat percentage. Try to stay in a suitable range, which goes from 18, 5 to 24, 9 on the chart.

BMIs that fall between 25 and 29, 9 are considered "overweight", while those that exceed 30 are considered "obese"

Unclog Arteries Naturally Step 11

Step 4. Reduce stress levels

The stress of everyday life increases the secretion of cortisol, the stress hormone, which causes a chronic inflammatory effect and increases the risk of atherosclerosis. For these and others, you need to have defense mechanisms and strategies to relax at home, at work, and in other situations. Follow these tips:

  • Get more exercise.
  • Meditate.
  • Do relaxing activities like yoga and tai chi chuan.
  • Listen to relaxing music, watch comedy movies, etc.
  • Look for other hobbies that take the stress out of everyday life.
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Step 5. Reduce your alcohol intake

Heavy alcohol consumption also increases the risk of atherosclerosis. In general, men and women should limit themselves to two and one alcoholic drink a day, respectively. However, this volume depends on the type of alcohol. Look:

  • Beer: 350 ml per day.
  • Wine: 150 ml per day.
  • Distillates: 45 ml per day.
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Step 6. Control your diabetes.

People with type 2 diabetes are more susceptible to atherosclerosis. If this is your case, always be aware: take the necessary exams, control your diet and practice physical activities. Also, see a doctor to find out exactly what else you can do.

Method 3 of 4: Taking Supplements

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Step 1. Take fish oil supplements

If you don't like the taste or don't have access to fish meat, take supplements to make up for your omega-3 intake. Buy one that has eicosapentaenoic and docosahexaenoic acids.

Read the supplement label to find out what is the recommended daily dose and follow this indication to the letter

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Step 2. Take psyllium supplements

These supplements are ideal for those who do not ingest an adequate amount of fiber in their normal diet. Psyllium is a water-soluble fiber sold in tablet and powder form (Metamucil).

Read the label to find out what the recommended daily dose is and follow this indication to the letter

Unclog Arteries Naturally Step 17

Step 3. Take soy protein supplements

You can buy soy protein powder and add it to various foods and beverages (juices, vitamins etc.). Several studies indicate that this type of supplement has a beneficial effect on cholesterol levels.

Again, read the label to find out what the recommended daily dose is and stick to it

Unclog Arteries Naturally Step 18

Step 4. Take niacin supplements

Niacin (vitamin B3) also helps to lower cholesterol levels. However, consult a doctor or nutritionist who will monitor this supplementation. Doses that are too high can increase the risk of the following conditions:

  • Leakage.
  • Infection.
  • Bleeding.
  • Liver failure.
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Step 5. Eat garlic

Consuming garlic reduces the risk of atherosclerosis and helps regulate blood pressure. Just add the fresh ingredient to your everyday diet or take it as a supplement (if you don't like the natural taste).

Again, read the supplement label before taking to find out what the recommended dose is

Unclog Arteries Naturally Step 20

Step 6. Take phytosterol supplements

Beta-sitosterol and stigmastanol supplements are two more alternatives that regulate cholesterol levels. Buy them at any vitamin store or certain drug stores.

Read the label for the recommended daily dose

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Step 7. Take coenzyme Q10 (ubidecarenone) supplements

Coenzyme Q10 is an essential nutrient capable of treating various cardiovascular conditions. It also helps fight muscle pain that is caused by statins, medications that lower cholesterol. However, only take it on medical advice.

Read the label for the recommended daily allowance

Method 4 of 4: Understanding the Right Time to Seek Medical Care

Step 1. Go to the emergency room immediately if you experience symptoms of a heart attack

Try not to worry so much, as these symptoms are quite common and don't always point to a heart attack. Still, it's best to take no chances and go to the emergency room as soon as possible in case you suspect you're suffering from something more serious. Pay attention to the following items:

  • Strong pressure in the chest.
  • Shoulder or arm pain.
  • Shortness of breathe.
  • Excessive sweating.
  • Pain in the neck or jaw (especially in women).
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Step 2. Get regular checkups with your doctor, especially if you have any risk factors

See a doctor at least once a year (or as often as he recommends) to see if you are in good health. He will measure your blood pressure and take a blood count, where he can measure your cholesterol, triglycerides and blood glucose, and make sure everything is ok. Finally, the professional will provide tips and guidance for your particular case.

These checkups are much more important if you have any risk factors for atherosclerosis, such as high blood pressure, high cholesterol, diabetes, tobacco use, obesity, or a family history. The doctor will help control the conditions and take care of your cardiovascular health as a whole

Step 3. Ask your doctor if you need to take any cholesterol-lowering medication

Changing your diet can help lower LDL levels, but that's not always enough. And it's not your fault: maybe your cholesterol is high for genetic reasons. In this case, the doctor will prescribe some specific medicine to control the situation. Just combine the treatment with the consumption of healthy foods.

  • The drug will only work if you continue to take care of your diet.
  • Also ask the doctor to indicate a nutritionist who can set up a specific eating plan according to your preferences.

Step 4. Discuss surgical options with your doctor if your health is at risk

Your doctor may recommend surgery if your arteries are very clogged. Don't worry: you will receive anesthesia and feel nothing. In most cases, the surgeon inserts a small tube into the artery and removes the plaque, before applying a stent to the site to keep the vessel open and unclog everything at once.

  • Continue to follow a balanced diet and lead a more active and healthier life after surgery.
  • Your doctor may decide to have a bypass graft if one of your arteries is too clogged. The procedure diverts the circulation path during recovery. However, don't worry: this option is only used in severe cases.


  • This article contains information related to cholesterol regulation, but does not provide specific or exact guidance on the subject. Make an appointment with a doctor before changing your diet, starting to exercise, and following the other tips above.
  • Consult a physician before starting to take supplements. Some of them affect certain medications.

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