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Your arteries are large blood vessels that carry blood from your heart to every part of your body. Unfortunately, plaque caused by fat, cholesterol, and other substances can clog your arteries over time. If this happens, you may develop a condition called atherosclerosis, which means your arteries have hardened. Although you might be nervous about developing potential health problems because of clogged arteries, you can make changes to your diet and lifestyle to potentially unclog them naturally. However, see your doctor for regular wellness visits and get emergency care if you have symptoms of a heart attack.
Steps
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Avoid saturated fats and trans fats. Saturated fat is one of the primary culprits in raising your cholesterol. 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. [1] X Research source
- Check saturated fat levels on food labels and limit your daily caloric intake to less than 10% of your caloric intake per day. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Cook with healthier oils. Since butter, lard, and margarine are all high in unhealthy fats, you should choose healthier cooking oils when preparing food. [3] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source 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: [4] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
- Olive oil
- Canola oil
- Peanut oil
- Sunflower oil
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Increase your intake of omega-3 fats. Omega-3 fats (so-called “good” fats) help to reduce the risk of atherosclerosis. [5] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source 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 2 servings a week. Other foods rich in omega-3 fats include: [6] X Research source
- Flaxseeds and flaxseed oil
- Walnuts
- Chia seeds
- Soy products and tofu
- Legumes
- Leafy green vegetables
- Avocados
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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 3 servings of whole-grain options each day. [7] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source These include whole-wheat pasta, quinoa, brown rice, oats, nine-grain bread, etc.
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Cut out sweets. Sweets are a major source of simple carbohydrates, which can have an impact on several factors related to atherosclerosis such as high blood pressure and obesity. Eliminate sugary foods and drinks from your diet to help promote heart health.
- Limit yourself to a maximum of 5 sugary items a week (and fewer when you can). [8] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
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Increase your fiber intake. High-fiber foods help to control both cholesterol and blood sugar levels. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source 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.
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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. [10] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
- If your doctor has already diagnosed you with high blood pressure, then you should set even stricter limits around 1,500 mg daily. [11] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
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Stop smoking. The chemicals in cigarettes 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). [12] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source 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.
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Exercise for at least 30 minutes a day. Exercise has a cascading effect that helps with a variety of 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, aim to complete 30 minutes of moderate aerobic activity (such as jogging or cycling) 5 times a week. If you prefer high-intensity workouts (such as CrossFit routines), then aim for 75 minutes a week.
- Aerobic exercise is anything that gets your heart rate up. It can include high-impact running or sports or low-impact exercises such as swimming and biking.
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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. [13] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Medical professionals consider 25 to 29.9 overweight and consider 30 or higher obese.
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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. [14] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source 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: [15] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
- 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
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Reduce your alcohol intake. Alcohol abuse puts you at a higher risk for atherosclerosis. [16] X Trustworthy Source Journals of the American Heart Association Open Access, peer-reviewed journals focusing on cardiovascular and cerebrovascular diseases, as well as related scientific research. Go to source Generally speaking, men should limit themselves to 2 alcoholic beverages a day, and women should limit themselves to 1. The measurement size for a drink varies by alcohol type. Use this guideline: [17] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Beer: 12 ounces
- Wine: 5 ounces
- Liquor: 1.5 ounces
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Manage your diabetes if you are diabetic. Having type 2 diabetes puts you at an increased risk of atherosclerosis. [18] X Trustworthy Source Journals of the American Heart Association Open Access, peer-reviewed journals focusing on cardiovascular and cerebrovascular diseases, as well as related scientific research. Go to source 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.
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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. [19] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Be sure to read the label on your fish oil supplements so you know how many to take each day. Take them as recommended.
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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). [20] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Read the label to check the dosing, then take this supplement as recommended.
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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.
- Read the label on your supplement and take it as directed.
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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. High doses of niacin may increase your risk of the following: [21] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Stroke
- Infection
- Bleeding
- Liver damage
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Eat garlic. Garlic may decrease the risk of atherosclerosis and positively affect blood pressure. [22] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source You can simply add more fresh garlic to your food or take garlic supplements if you don’t enjoy garlic in foods.
- If you’re taking a supplement, read the label first so that you know how much to take.
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Take plant sterol supplements. Beta-sitosterol and sitostanol are two additional supplements that may have a positive impact on cholesterol. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source You can find these options in supplement form at most vitamin shops or health food stores.
- Be sure to check the label for proper dosing.
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Take coenzyme Q10 (CoQ10) supplements. CoQ10 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.” Only take CoQ-10 if your doctor recommends it. [24] X Trustworthy Source Journals of the American Heart Association Open Access, peer-reviewed journals focusing on cardiovascular and cerebrovascular diseases, as well as related scientific research. Go to source
- Make sure you’re taking your supplement as directed on the label.
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1Get immediate care if you experience the symptoms of a heart attack. Try not to worry, as other conditions can mimic a heart attack. However, it’s best to get treatment right away if you suspect a possible heart attack so that you can make a recovery. Get a ride to the emergency room or call for help if you have the following symptoms: [25] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Crushing pressure in your chest
- Pain in your shoulder or arm
- Shortness of breath
- Sweating
- Pain in your neck or jaw (especially for women)
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See your doctor for regular wellness visits, especially if you have risk factors. Go for an annual appointment to make sure you’re in good health, or visit your doctor as often as they advise to monitor any medical conditions you may have. At your visits, your doctor will check your blood pressure and do a complete blood count (CBC). This allows them to test your cholesterol, triglycerides, and blood sugar to make sure they’re in a healthy range. Then, your doctor can make treatment recommendations to help you be as healthy as possible. [26] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U.S. focused on clinical care and research Go to source
- If you have risk factors for clogged arteries, such as high blood pressure, high cholesterol, diabetes, tobacco use, obesity, inactivity, or family history, then your wellness visits are extremely important. Your doctor can help you manage your conditions and take steps to support your artery health.
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3Ask your doctor if you need a medication to help lower your cholesterol. While dietary changes can help lower your LDL cholesterol, they don’t always work. If this happens to you, it’s not your fault. It’s possible for your cholesterol to be high due to genetics, and your doctor can prescribe a cholesterol-lowering drug to help bring it down. Take your medication while also maintaining your healthy dietary changes. [27] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- The medications usually only work if you’re also eating well, so be sure to keep up your positive changes.
- Additionally, you might ask your doctor for a referral to a dietitian to get a healthy eating plan designed to meet your needs and food preferences.
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4Discuss surgical options with your doctor if your health is at risk. If your arteries are very clogged, your doctor might recommend a procedure to open them up. Don’t worry, as you’ll be under anesthesia and won’t feel anything. In most cases, your doctor will insert a small tube into the artery to clear the plaque, then they’ll insert a stent to keep your artery open. This will effectively unclog your artery. [28] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- After you have this procedure done, you’ll need to stick with your healthy diet and lifestyle changes to keep your artery clear.
- If an artery in your heart has a severe clog, your doctor may decide to do a heart bypass, which helps the blood go around the clog so that you can recover. However, this is only done in severe cases, so you likely don’t need to worry about it.
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Warnings
- Consult your doctor before beginning a supplement routine to ensure that no supplements will interact with any prescription medications.Thanks
- 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.Thanks
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References
- ↑ http://www.hsph.harvard.edu/nutritionsource/top-food-sources-of-saturated-fat-in-the-us/
- ↑ https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know
- ↑ https://medlineplus.gov/ency/patientinstructions/000095.htm
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/10189324
- ↑ https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000767.htm
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/12740068
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/dash
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/dash
- ↑ http://www.nhlbi.nih.gov/health/health-topics/topics/dash
- ↑ https://www.nhlbi.nih.gov/health-topics/smoking-and-your-heart
- ↑ https://www.cdc.gov/bmi/adult-calculator/bmi-categories.html
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/11801260
- ↑ https://www.nhlbi.nih.gov/node/24055
- ↑ https://www.ahajournals.org/doi/full/10.1161/01.str.29.5.900
- ↑ https://www.cdc.gov/alcohol/about-alcohol-use/
- ↑ https://www.ahajournals.org/doi/full/10.1161/01.cir.0000091257.27563.32
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217043/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/niacin/art-20046208
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC139960/
- ↑ http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-lowering-supplements/art-20050980
- ↑ https://www.ahajournals.org/doi/full/10.1161/ATVBAHA.114.303741
- ↑ https://www.mayoclinic.org/diseases-conditions/coronary-artery-disease/symptoms-causes/syc-20350613
- ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1583
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-medications/art-20050958
- ↑ https://www.mayoclinic.org/diseases-conditions/arteriosclerosis-atherosclerosis/diagnosis-treatment/drc-20350575
About This Article
Article Summary
X
To unclog your arteries naturally, avoid unhealthy foods and maintain a balanced diet. Try to avoid foods high in fat, sugar, and salt as much as possible, which are bad for your blood and arteries. If you smoke or drink regularly, try to cut down on the habit. Instead, eat a healthy, balanced diet, including plenty of fruits, vegetables, whole grains, and lean meat. Foods high in fiber, like beans, apples, cauliflower, and carrots, can help to control your cholesterol and blood sugar levels. You can also help unclog your arteries by exercising about 3 and a half hours a week. That doesn't need to be running or hitting the gym though. You could also pick up a new sport you've always wanted to try! For more tips from our Medical co-author, including how to improve your blood circulation with supplements, read on.
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