Arterial plaque buildup can lead to coronary artery disease, a condition that restricts blood flow and significantly increases the risk of serious cardiovascular events such as heart attack and stroke.
Find out what vitamins remove plaque from arteries and discover which nutrient-rich foods to include in your diet to help keep your arteries clear.
What is arterial plaque?
An arterial plaque is a sticky mass made up of cholesterol, fatty compounds, calcium, fibrin, and cellular waste materials that accumulate on the inner walls of blood vessels.
This buildup contributes to atherosclerosis, a leading cause of cardiovascular disease. As plaque accumulates, it causes arterial stiffness, narrows the blood vessels, and potentially blocks blood flow, which can limit the delivery of oxygen and nutrients to vital organs.
Over time, atherosclerosis can progress into coronary artery calcification, where calcium deposits further reduce the flexibility of the arteries.
This hardening of the artery can contribute to high blood pressure and increase the risk of an atherosclerotic plaque rupture, a potentially life-threatening cardiovascular event.
A ruptured atherosclerotic plaque triggers the body’s blood clotting mechanisms, which may completely block the already stiff and narrow artery, causing a heart attack, stroke, or other serious cardiovascular issues.
Research published in StatPearls summarizes “Atherosclerotic cardiovascular disease mainly involves the heart and brain: ischemic heart disease (IHD) and ischemic stroke. IHD and stroke are the world’s first and fifth causes of death, respectively.”1
Watch the video below to discover the best nutrients to limit plaque formation in arteries.
Arterial plaque causes and risk factors
The development of arterial plaques is believed to be driven by a combination of cardiovascular risk factors, poor cardiometabolic health, and poor dietary and lifestyle habits.
One major contributor is elevated low-density lipoprotein (LDL) cholesterol levels, especially small, dense LDL particles, which are more likely to penetrate artery walls and trigger inflammation.
Cholesterol accumulation and resulting inflammation contribute to poor functioning of the inner lining of the blood vessels, known as endothelial dysfunction. This further impairs the integrity of blood vessel walls and an increased risk of atherosclerosis.
Furthermore, evidence published in Endocrine Reviews suggests that poor metabolic health, characterized by impaired blood sugar control, insulin resistance, and obesity, is strongly associated with the development of atherosclerotic plaques.2
“Dietary factors, such as a high intake of processed foods, refined carbohydrates, and added sugars, create a metabolic environment that promotes endothelial dysfunction, cholesterol imbalances, and chronic inflammation,” explains Dr. Berg. “This directly sets the stage for arterial plaque formation and cardiovascular disease.”
In addition, smoking, excessive alcohol use, and chronic stress further contribute to inflammation and blood vessel wall damage, compounding the risk of arterial plaque buildup and accelerating cardiovascular disease progression.
Testing for clogged arteries
If you’re at risk for atherosclerosis or experience symptoms such as chest pain, shortness of breath, or fatigue, your doctor may recommend cardiovascular testing to evaluate the health of your circulatory system.
A coronary artery calcium (CAC) scan can help detect early signs of vascular calcification within arterial walls, a major contributor to the development of coronary heart disease.
In addition, a carotid ultrasound uses sound waves to evaluate blood flow and detect plaque in the carotid arteries, which supply blood to the brain.
In some cases, it may also be beneficial to conduct cardiac stress testing and cardiac catheterization. This invasive procedure involves dye being injected into the coronary arteries to identify arterial blockages using X-ray imaging.
These tests can help determine the severity of arterial blockage and guide appropriate treatment plans to reduce the risk of heart attack or stroke.
What nutrients remove plaque from arteries?
Maintaining cardiovascular health requires good nutrition, and growing evidence suggests that certain nutrients can help support artery health and may reduce plaque buildup over time.
Here are three nutrients to prioritize for arterial health.
1. Vitamin K2
Vitamin K2 is required to direct calcium away from soft tissues, such as blood vessel walls, toward the bones and teeth. This isn’t just crucial for skeletal health but it also plays a vital role in preventing arterial calcification.
A study published in Integrative Medicine highlights the importance of vitamin K2 for cardiovascular health, suggesting, “Optimal vitamin K2 intake is crucial to avoid the calcium plaque buildup of atherosclerosis, thus keeping the risk and rate of calcification as low as possible.”3
Some of the best dietary sources of vitamin K2 include egg yolks, certain cheeses, grass-fed butter, beef liver, and fermented foods like sauerkraut, kimchi, kefir, and plain yogurt.
Consuming vitamin K2-rich foods regularly may support healthy endothelial function and arterial flexibility, helping reduce arterial plaque formation and the risk of long-term cardiovascular complications.
2. Nattokinase
Nattokinase, an enzyme found in natto, a traditional Japanese fermented soybean dish, has gained considerable attention for its potential to support clear arteries.
It’s thought that nattokinase benefits are linked to its ability to help break down fibrin, a protein involved in blood clotting, which can contribute to the thickening of arterial walls and plaque formation.
In addition, natto is a rich source of vitamin K2, further enhancing its heart-protective effects by helping redirect calcium away from the arteries and into the bones.
This has been confirmed by research published in Scientific Reports, stating that natto consumption has been found to suppress atherosclerotic plaque progression.4
While natto has a strong flavor and a sticky texture, its profound benefits make it an excellent choice to support arterial health, especially for those at risk of atherosclerosis.
3. Vitamin B3
Although vitamin B3 doesn’t directly clear clogged arteries, it plays a crucial role in balancing cholesterol levels, which can indirectly support a healthier cardiovascular system.
Vitamin B3, also known as niacin, has been shown to help raise high-density lipoprotein (HDL) cholesterol, lower LDL cholesterol, and balance triglycerides, all important factors in reducing the risk of plaque buildup in the arteries.
Some of the best dietary sources of vitamin B3 include tuna, salmon, chicken, turkey, beef liver, pork tenderloin, eggs, and mushrooms.
Heart-healthy lifestyle tips
In addition to incorporating specific nutrients into the diet, there are various other beneficial steps you can take to help prevent atherosclerosis and reduce your risk of heart disease.
Here are five heart-healthy lifestyle tips.
1. Follow Healthy Keto®
Adopting a nutritious low-carb diet such as Healthy Keto® is an excellent strategy to promote a healthy body weight and metabolic balance, both vital for optimal cardiovascular function.
In contrast, a diet high in refined carbohydrates and sugar is a major driver of insulin resistance and cholesterol imbalances. This combination creates a metabolic environment that directly contributes to arterial plaque formation and associated health risks.
2. Maintain optimal vitamin D levels
Maintaining adequate vitamin D levels may play a significant role in the prevention of atherosclerosis, largely due to its influence on inflammation, immune function, and vascular health.
According to evidence published in Cureus, vitamin D has been implicated in arterial flexibility, blood pressure regulation, and overall vascular health, all of which influence cardiovascular event risk.5
Regular sunlight exposure and consumption of vitamin D-rich foods such as oily fish, egg yolks, and beef liver can help support healthy levels linked to enhanced cardiovascular wellness.
3. Engage in regular physical activity
Regular exercise helps lower blood pressure, improve circulation, and reduce inflammation, all critical factors in maintaining healthy arteries.
Physical activity also supports healthy cholesterol levels and helps manage body weight, reducing the risk of plaque buildup.
4. Prioritize potassium-rich foods
While potassium intake may not directly reverse arterial plaque, it can play a vital role in lowering risk factors associated with atherosclerosis, including high blood pressure and arterial calcification.
Potassium helps relax blood vessel walls, which can reduce blood pressure and decrease strain on the arteries. Healthy blood pressure can slow damage to the blood vessels and reduce the likelihood of calcium deposits forming in arterial walls.
To boost potassium intake, focus on nutrient-rich, whole food sources such as leafy green vegetables, avocados, salmon, seafood, mushrooms, and nuts.
5. Combat chronic stress
Evidence published in the Journal of International Medical Research found that chronic stress is directly linked to an increased risk of atherosclerosis.6
It’s believed stress triggers a cascade of inflammatory pathways that promote endothelial dysfunction, elevate blood pressure, and contribute to the buildup of arterial plaque.
Incorporating stress-reducing practices such as deep breathing, regular physical activity, spending time in nature, connecting with loved ones, and prioritizing sleep can help protect vascular health and may reduce the risk of plaque formation.
Key takeaways
If you are at increased risk of atherosclerosis, knowing what nutrients remove plaque from arteries can be an essential part of an effective prevention strategy.
Foods rich in vitamin K2 and vitamin B3, along with natto, a traditional Japanese dish high in the enzyme nattokinase, may offer powerful support for arterial health by promoting calcium balance, improving cholesterol levels, and maintaining optimal blood flow.
In addition, following a low-carb diet, maintaining optimal vitamin D levels, and engaging in regular physical activity are all vital tools for protecting your arteries and lowering cardiovascular risk.
FAQ
1. What nutrients remove plaque from arteries?
Foods rich in vitamin K2 and vitamin B3 may help slow or reduce arterial plaque buildup by improving cholesterol balance, reducing inflammation, and supporting calcium metabolism.
In addition, natto (a fermented soybean dish), is a rich source of nattokinase. This enzyme has shown potential to reduce the risk of plaque-related blockages.
2. What are the warning signs of clogged arteries?
Warning signs of clogged arteries include chest pain, shortness of breath, and fatigue, especially during physical activity.
However, in some cases, arterial plaques may not cause any symptoms until a serious cardiovascular event such as a stroke or heart attack occurs.
3. Can you reverse plaque buildup in your arteries?
While fully reversing significant plaque buildup can be challenging, it may be possible to slow atherosclerosis progression and stabilize existing plaques through a nutrient-rich diet and regular exercise.
4. What is the best vitamin to unclog arteries?
Vitamin K2, found in fermented foods, hard cheeses, grass-fed butter, and egg yolks, has been shown to help direct calcium away from the arteries and into the bones, potentially reducing arterial calcification and supporting long-term vascular health.
5. Does vitamin K2 help clean arteries?
Yes, vitamin K2 can help minimize calcium buildup in the arteries as it directs calcium to the bones. This may slow or reduce arterial calcification, greatly reducing the risk of atherosclerosis and related cardiovascular health issues.
Sources
- https://www.ncbi.nlm.nih.gov/books/NBK507799/ ?
- https://academic.oup.com/edrv/article/40/6/1447/5482541 ?
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7238900/ ?
- https://www.nature.com/articles/s41598-023-48562-y ?
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10450567/ ?
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6460614/ ?
