This document lists 20 foods that can help clear arteries and reduce the risk of heart disease. Some of the key foods mentioned are avocados, which can lower total cholesterol and improve cholesterol levels; whole grains like oatmeal, which contain fiber that binds to and removes cholesterol from the body; and salmon and other fatty fish that contain heart-healthy omega-3 fatty acids and can reduce inflammation and triglyceride levels. Olive oil, nuts, and plant sterols are also highlighted for their ability to lower cholesterol levels when consumed regularly.

1. Top 20 Artery-Cleansing Foods
Avocados
"Instead of using a whopping dollop of
mayonnaise on your sandwich, try using
thin slices of avocado," suggests Megan
Madden, a registered dietitian in New
York, NY. A 1996 study done by
researchers in Mexico found that people
who ate avocado every day for one week
experienced an average 17 percent drop
in total blood cholesterol. What's more,
their levels of LDL ("bad") cholesterol
decreased and HDL ("good") cholesterol
increased. Finding it tough to work
avocado into your diet? Try drinking it in
this delicious smoothie.
Whole Grains
The soluble fiber found in whole grains
such as whole-wheat bread, brown rice,
and oatmeal binds the cholesterol in your
meal and drags it out of your body,
Madden says. "And, when your body
needs to utilize cholesterol in the future, it
draws on your blood cholesterol supply,
effectively lowering your total blood
cholesterol level and your risk for heart
disease." And oatmeal isn’t just for
breakfast; you can enjoy it any time of
day with these easy recipes.

2. Olive Oil
A 2011 study found that people ages 65
or older who regularly used olive oil (for
both cooking and as a dressing) were 41
percent less likely to have a stroke
compared to those who never use olive oil
in their diet. Use a little olive oil instead of
butter or drizzle some over pasta, salad,
or veggies to take advantage of its high
mono- and polyunsaturated fats, Madden
says. "And although it’s a healthier option,
remember to use these oils sparingly, as
all fats still contain the same number of
calories."
Nuts
Grabbing a handful of nuts is a heart-
healthy way to beat the afternoon itch for
a cookie, Madden says. "Almonds are very
high in heart-healthy monounsaturated
fats, vitamin E, and fiber, while walnuts
are a great plant-based source of an
omega-3 fatty acid called alpha-linolenic
acid." According to the American Heart
Association, monounsaturated fats can
help reduce levels of bad cholesterol in
your blood and lower your risk of heart
disease and stroke.

3. Foods Fortified by Plant Sterols
Sterols are compounds that compete with
the cholesterol in your food for absorption
within your digestive tract, Madden says.
"Sterols have been shown to lower both
total and LDL cholesterol and can be
found in certain brands of fortified orange
juice, margarine spreads, and milk." Just
be sure to check the label—make sure the
margarine is trans fat-free and that
"partially hydrogenated oil" does NOT
appear on the ingredient list.
Salmon (or Other Fatty Fish)
Fatty fish such as mackerel, herring, tuna, and
salmon are chock full of omega-3 fatty acids,
Madden says. "Eating fish twice a week can
reduce your risk of developing heart disease by
decreasing inflammation and lowering
triglyceride levels, and it may even help boost
your HDL levels." Try any of these heart healthy
and delicious salmon recipes for dinner tonight.

4. Asparagus
Asparagus is one of the best, natural
artery-clearing foods around, says Shane
Ellison, an organic chemist and author of
Over-The-Counter Natural Cures.
"Asparagus works within the 100,000
miles of veins and arteries to release
pressure, thereby allowing the body to
accommodate for inflammation that has
accumulated over the years." It also helps
ward off deadly clots, Ellison says. We just
love the versatile vegetable’s crunch in
this salad recipe.
Pomegranate
Pomegranate contains phytochemicals
that act as antioxidants to protect the
lining of the arteries from damage,
explains Dr. Gregg Schneider, a
nutritionally oriented dentist and expert
on alternative medicine. A 2005 study
published in the Proceedings of the
National Academy of Sciences found that
antioxidant-rich pomegranate juice
stimulated the body’s production of nitric
oxide, which helps keep blood flowing and
arteries open.

5. Broccoli
Broccoli is rich in vitamin K, which is
needed for bone formation and helps to
keep calcium from damaging the arteries,
Dr. Schneider says. Not to mention,
broccoli is full of fiber, and studies show a
high-fiber diet can also help to lower
blood pressure and cholesterol levels.
Enjoy this veggie for dinner tonight with
this side dish recipe.
Turmeric
"The spice turmeric is a powerful anti-
inflammatory," Dr. Schneider says. "It
contains curcumin which lowers
inflammation—a major cause of
arteriosclerosis (hardening of the
arteries." A 2009 study found that
curcumin helps reduce the fatty deposits
in arteries by as much as 26 percent.
Sounds like a good reason to try some in
this delicious recipe for spicy chicken soup
from pop star Rihanna.

6. Persimmons
Forget the old 'an apple a day' adage—it
seems eating a daily persimmon is a
better way to keep the doctor away.
Research shows the polyphenols found in
this fruit (which has twice as much fiber
and more antioxidants than an apple) can
help decrease levels of LDL cholesterol
and triglycerides.
Orange Juice
A 2011 study published online in the
American Journal of Clinical Nutrition
found that drinking two daily cups of 100-
percent orange juice can help reduce
diastolic (resting) blood pressure. OJ
contains an antioxidant that has been
found to help improve blood vessel
function.

7. Spirulina
A daily 4,500mg dose of this blue-green
algae (usually found in supplement or
powder form) can help relax artery walls
and normalize blood pressure. It may also
help your liver balance your blood fat
levels—decreasing your LDL cholesterol
by 10 percent and raising HDL cholesterol
by 15 percent, according a recent study.
Cinnamon
Just one teaspoon a day of antioxidant-
rich cinnamon can help reduce fats in the
bloodstream, helping to prevent plaque
build up in the arteries and lower bad
cholesterol levels by as much as 26
percent, according to recent research.
Sprinkle some on your morning coffee or
on these delicious crepes.

8. Cranberries
Research shows that potassium-rich
cranberries can help reduce LDL
cholesterol levels and help raise the good
HDL levels in your body, and regular
consumption of the holiday favorite may
help reduce your overall risk of heart
disease by as much as 40 percent.
Coffee
According to researchers in The
Netherlands, people who drank more than
two, but no more than four, cups of
coffee a day for 13 years had about a 20
percent lower risk of heart disease than
people who drank more or less coffee or
no coffee at all. Moderation is the key to
coffee's heart-health benefits—the
caffeine is a stimulant which can cause a
temporary increase in blood pressure, and
in excess, can lead to irregular heart beat.

9. Cheese
Believe it or not, cheese could help lower
your blood pressure! A recent study from
Brigham and Women's Hospital and
Harvard Medical School found that people
who eat three servings a day of low-fat
dairy have lower (three points less)
systolic blood pressure than those who
eat less. Here are some tasty, low fat
picks to start snacking on today.
Green Tea
Green tea is rich in catechins, compounds
that have been shown to decrease
cholesterol absorption in your body. Another
bonus? It may help prevent cancer and
weight gain, too!

10. Watermelon
Talk about a perfect snack—watermelon is
not only a diet-friendly food, but it can
help protect your heart too! A Florida
State University study found that people
given a 4,000mg supplement of L-
citrulline (an amino acid found in
watermelon) lowered their blood pressure
in just six weeks. Researchers say the
amino acid helps your body produce nitric
oxide, which widens blood vessels.
Spinach
The potassium and folate found in spinach
can help lower blood pressure, and
according to recent research, one serving
of nutrient-packed leafy greens (like
spinach) a day can help reduce your risk
of heart disease by 11 percent. Enjoy
some in salads, omelets, and smoothies.