7 Simple Ways to Unclog Your Arteries Naturally

Despite decades of willful ignorance, the #1 killer in the developed world (heart disease) is not only preventable, but REVERSIBLE.

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We all want to live a long life, but did you know eating these simple foods has been proven scientifically to prevent and in some cases reverse the #1 cause of death in the modern world?

At present, atherosclerosis—the progressive immune-inflammatory buildup of lipid and fibrous material within arterial walls—is the principal driver of cardiovascular disease, which claimed nearly 19.8 million lives worldwide in 2022 (32 percent of all deaths), about 85 percent of which were heart attacks and strokes directly attributable to plaque-induced vessel narrowing. This multifactorial process—encompassing autoimmune responses, chronic infections, dietary mismatches, dysregulated lipid handling, and other emerging factors—is nevertheless overwhelmingly preventable through interventions targeting hypertension, dyslipidemia, smoking, diet, and environmental exposures, and in many cases can be halted or even reversed by intensive lifestyle modification and evidence-based therapies that promote plaque stabilization and regression

Here is the peer-reviewed, published research proving that fact:

• B Vitamins - yes, something as simple as adding a source of B-complex to your regimen can prevent the juggernaut of heart disease from taking your life prematurely. A doubled-blind, randomized study, published in 2005, in the journal Atherosclerosis found that a simple intervention using 2.5 mg folic acid, 25 mg Vitamin B6, and 0.5mg Vitamin B12 for 1 year, resulted in significant reductions in arterial thickness (as measured by intima media thickeness).^[1] Even niacin^[2]-[3] or folic acid^[4]-[5] alone has been show to have this effect in patients. [Note: Always opt for natural sources of the B-group vitamins, including probiotic supplementation (which produce the entire complement for you), or a whole food extract, versus synthetic or semi-synthetic vitamins which, sadly, predominate on the market today].

• Garlic - as we have documented extensively previously, garlic can save your life. It has been found to regress plaque buildup in the arteries, among many other potentially life-saving health benefits.^[6]

• Pomegranate - this super healing fruit has been found to regress plaque buildup in the arteries,^[7]-[8] as well as being demonstrated to provide dozens of validated health benefits, including replacing the function of the mammalian ovary!

• Fermented Cabbage - Kimchi, a Korean recipe, which includes fermented cabbage, hot pepper, and various other ingredients, including fermented fish, appears to stall the atherosclerotic process in the animal model.^[9] Additionally, strains of good bacteria in kimchi have been found capable of degrading toxic chemicals that can additional bodily harm.

• L-Arginine: This amino acid is capable of preventing arterial thickening - up to 24% reduction! -- in the animal model.^[10]-[11] We have done an extensive literature review on arginine supplementation and have found that in over 30 studies demonstrating this fact addition to 150 known health benefits, it is capable of addressing the underlying dysfunction associated with cardiovascular disease: endothelial dysfunction, with no less than 20 studies proving this fact.

• Turmeric (curcumin): the primary polyphenol in the Indian spice turmeric known as curcumin has been found to be an excellent cardioprotective, with over 81studies demonstrating this fact. One study found that curcumin prevented damage to the arteries associated with blockage (neointima formation).^[12] We’ve discussed turmeric’s cardiovascular health benefits in greater depth in an article comparing it to aspirin here.

• Sesame Seed: probably one of the most under-appreciated super foods on the planet, sesame seed, which we have shown is as effective as Tylenol for arthritic pain, may be an excellent cardioprotective substance, ideally suited for preventing the progression of atherosclerosis. One animal study found it was capable of preventing atherosclerosis lesion formation.^[13] Another human study found that eating sesame seed paste can reduce blood markers of cardiovascular disease.

A Snapshot of Nature’s Cardiovascular Toolkit

Today, we’re drawing on a fraction of the science-backed, plant-powered strategies shown to prevent—and in many cases reverse—atherosclerosis. While this list highlights just a handful of interventions, our database spans over 30,000 studies on more than 575 botanicals, nutrients, and lifestyle approaches proven to lower heart-attack risk and protect arterial health.

Own Your Heart Health—Food Is Your First Medicine

Cardiovascular disease isn’t an unavoidable inheritance or the inevitable sequel to aging. It’s the result of chronic immune-inflammatory processes that respond directly to what we eat, how we move, and how we manage stress. By choosing whole, nutrient-dense foods, prioritizing restorative habits, and leveraging targeted natural compounds, you reclaim control—no statin required. Food isn’t just fuel; it’s the medicine that nourishes, heals, and sustains lasting vitality.

Ready to Dive Deeper?
Explore comprehensive reversal and prevention protocols in REGENERATE: Unlocking Your Body’s Radical Resilience Through the New Biology, where you’ll find step-by-step guidance for harnessing the latest breakthroughs in natural cardiology.

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References

[1] Uwe Till, Peter Röhl, Almut Jentsch, Heiko Till, Andreas Müller, Klaus Bellstedt, Dietmar Plonné, Horst S Fink, Rüdiger Vollandt, Ulrich Sliwka, Falko H Herrmann, Henning Petermann, Reiner Riezler. Decrease of carotid intima-media thickness in patients at risk to cerebral ischemia after supplementation with folic acid, Vitamins B6 and B12. Atherosclerosis. 2005 Jul;181(1):131-5. Epub 2005 Feb 16. PMID: 15939064

[2] Allen J Taylor, Hyun J Lee, Lance E Sullenberger. The effect of 24 months of combination statin and extended-release niacin on carotid intima-media thickness: ARBITER 3. Curr Med Res Opin. 2006 Nov;22(11):2243-50 PMID: 17076985

[3] M Thoenes, A Oguchi, S Nagamia, C S Vaccari, R Hammoud, G E Umpierrez, B V Khan. The effects of extended-release niacin on carotid intimal media thickness, endothelial function and inflammatory markers in patients with the metabolic syndrome. Int J Clin Pract. 2007 Nov;61(11):1942-8. PMID: 17935553

[4] George Ntaios, Christos Savopoulos, Dimitrios Karamitsos, Ippoliti Economou, Evangelos Destanis, Ioannis Chryssogonidis, Ifigenia Pidonia, Pantelis Zebekakis, Christos Polatides, Michael Sion, Dimitrios Grekas, Apostolos Hatzitolios. The effect of folic acid supplementation on carotid intima-media thickness in patients with cardiovascular risk: a randomized, placebo-controlled trial. Int J Cardiol. 2009 Feb 6. PMID: 19201496

[5] T P Smith, C P Cruz, A T Brown, J F Eidt, M M Moursi. Folate supplementation inhibits intimal hyperplasia induced by a high-homocysteine diet in a rat carotid endarterectomy model. J Vasc Surg. 2001 Sep;34(3):474-81. PMID: 11533600

[6] G Siegel, A Walter, S Engel, A Walper, F Michel. [Pleiotropic effects of garlic].Wien Med Wochenschr. 1999;149(8-10):217-24. PMID: 10483684

[7] Michael Aviram, Mira Rosenblat, Diana Gaitini, Samy Nitecki, Aaron Hoffman, Leslie Dornfeld, Nina Volkova, Dita Presser, Judith Attias, Harley Liker, Tony Hayek. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr. 2004 Jun;23(3):423-33. PMID: 15158307

[8] Michael H Davidson, Kevin C Maki, Mary R Dicklin, Steven B Feinstein, Marysue Witchger, Marjorie Bell, Darren K McGuire, Jean-Claude Provost, Harley Liker, Michael Aviram. Effects of consumption of pomegranate juice on carotid intima-media thickness in men and women at moderate risk for coronary heart disease. Am J Cardiol. 2009 Oct 1;104(7):936-42. PMID: 19766760

[9] Hyun Ju Kim, Jin Su Lee, Hae Young Chung, Su Hee Song, Hongsuk Suh, Jung Sook Noh, Yeong Ok Song. 3-(4’-hydroxyl-3’,5’-dimethoxyphenyl)propionic acid, an active principle of kimchi, inhibits development of atherosclerosis in rabbits. J Agric Food Chem. 2007 Dec 12;55(25):10486-92. Epub 2007 Nov 16. PMID: 18004805

[10] M G Davies, H Dalen, J H Kim, L Barber, E Svendsen, P O Hagen. Control of accelerated vein graft atheroma with the nitric oxide precursor: L-arginine. J Surg Res. 1995 Jul;59(1):35-42. PMID: 7630134

[11] Mehdi Nematbakhsh, Shaghayegh Haghjooyjavanmard, Farzaneh Mahmoodi, Ali Reza Monajemi. The prevention of endothelial dysfunction through endothelial cell apoptosis inhibition in a hypercholesterolemic rabbit model: the effect of L-arginine supplementation. Lipids Health Dis. 2008;7:27. Epub 2008 Aug 2. PMID: 18673573

[12] Xiaoping Yang, D Paul Thomas, Xiaochun Zhang, Bruce W Culver, Brenda M Alexander, William J Murdoch, Mysore N A Rao, David A Tulis, Jun Ren, Nair Sreejayan. Curcumin inhibits platelet-derived growth factor-stimulated vascular smooth muscle cell function and injury-induced neointima formation. Arterioscler Thromb Vasc Biol. 2006 Jan;26(1):85-90. Epub 2005 Oct 20. PMID: 16239599

[13] Shylesh Bhaskaran, Nalini Santanam, Meera Penumetcha, Sampath Parthasarathy. Inhibition of atherosclerosis in low-density lipoprotein receptor-negative mice by sesame oil. J Med Food. 2006 Winter;9(4) PMID: 17201634