5 Natural Methods to Cleanse Arteries and Lower Plaque

Clogged arteries don’t happen overnight—and thankfully, neither does clearing them. While you can't “scrub” plaque away instantly, decades of nutritional and cardiovascular research show that you can slow, stabilise and even reduce plaque buildup naturally through lifestyle and diet. Here are five scientifically backed ways to support cleaner arteries and healthier blood flow without medication.

1. Eat Artery-Cleansing Foods

Certain foods actively support vascular health and reduce plaque progression:

Fatty fish (salmon, sardines, mackerel):
Rich in omega-3 fatty acids, which help reduce triglycerides, inflammation and arterial stiffness.

Garlic:
Studies show that garlic can slow plaque buildup and improve blood vessel flexibility.

Berries (blueberries, strawberries, raspberries):
High in antioxidants that protect artery walls from oxidative stress.

Olive oil (extra virgin):
Packed with polyphenols that reduce LDL oxidation—a key driver of plaque.

Nuts and seeds (walnuts, flaxseed, chia):
Provide plant-based omega-3s and fibre to lower bad cholesterol.

2. Reduce Inflammation and LDL Naturally

Chronic inflammation and oxidised LDL cholesterol are major contributors to plaque. These natural strategies help counter them:

• Include turmeric or curcumin in meals (anti-inflammatory properties).

• Drink green tea daily (rich in catechins that protect arteries).

• Use herbs like ginger and rosemary for added anti-inflammatory support.

• Increase fibre intake from vegetables, oats, legumes and whole grains.

A diet low in processed foods, sugar and seed oils also helps prevent arterial inflammation.

3. Maintain Healthy Blood Pressure

High blood pressure damages artery walls and accelerates plaque buildup. Natural ways to bring it down include:

• Magnesium-rich foods (spinach, almonds, avocado, pumpkin seeds)

• Daily movement such as walking or cycling

• Reducing excess sodium while increasing potassium (bananas, beetroot, sweet potato)

• Hydrating properly throughout the day

Even mild improvements in blood pressure reduce arterial stress significantly.

4. Get Moving Daily

Exercise doesn’t just protect your heart—it actively improves artery function. Research shows regular movement can improve circulation, raise HDL (good cholesterol) and help reduce plaque progression.

Effective forms of exercise include:

• Brisk walking (20–30 minutes a day)

• Swimming or cycling

• Strength training 2–3 times a week

• High-intensity bursts for fitter individuals

Consistency is more important than intensity.

5. Support Arteries With Key Nutrients

Certain natural vitamins and compounds have been shown to protect arteries and aid in plaque reduction:

Vitamin K2 (found in eggs, cheese, natto):
Helps remove calcium from arteries and direct it to bones where it belongs.

CoQ10:
Supports heart function and protects arteries from oxidative damage.

Niacin (vitamin B3):
Can improve lipid profiles by lowering LDL and raising HDL.

Pomegranate:
Contains natural antioxidants that reduce arterial inflammation and plaque thickness.

Speak with a health professional before introducing supplements, especially if you take medication.

You can’t reverse decades of plaque overnight, but you can slow, halt and even reduce buildup through consistent, natural methods. The most powerful approach combines:

• Anti-inflammatory foods

• Lowering LDL and oxidative stress

• Regular physical activity

• Blood pressure control

• Key nutrients and antioxidants

Lifestyle changes remain the most effective and accessible way to protect your arteries long-term.