The Best MEAL to Clean Out Your Arteries

January 19, 2023

The Best MEAL to Clean Out Your Arteries

Topics of Interest

Why do we need to clean out arteries?

Reduce Plaque Buildup: Plaque buildup in the arteries, consisting of cholesterol, fat, calcium, and other substances, can lead to atherosclerosis. Eating foods that support arterial health can help prevent or reduce the accumulation of plaque, which in turn lowers the risk of blocked or narrowed arteries.

Lower LDL Cholesterol: Low-density lipoprotein (LDL) cholesterol is often referred to as "bad" cholesterol. A diet rich in heart-healthy foods can help lower LDL cholesterol levels, which is essential for reducing the risk of atherosclerosis and cardiovascular events.

Increase HDL Cholesterol: High-density lipoprotein (HDL) cholesterol is known as "good" cholesterol because it helps remove excess cholesterol from the arteries and transport it to the liver for excretion. Eating certain foods can raise HDL cholesterol levels, promoting a healthier cholesterol balance.

Improve Blood Vessel Function: Certain nutrients found in healthy foods, such as antioxidants and nitric oxide, can improve blood vessel function by reducing inflammation, promoting vasodilation (relaxation of blood vessels), and enhancing endothelial health.

Lower Blood Pressure: A heart-healthy diet can help regulate blood pressure, reducing strain on the arteries and lowering the risk of developing hypertension (high blood pressure), a major risk factor for heart disease.

What is in Plaque?

Plaque is a buildup of substances that can form within the walls of arteries. It is a significant factor in the development of heart disease, specifically a condition known as atherosclerosis. Plaque is composed of various components, including:

  1. Cholesterol: Low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, is a major constituent of plaque. When there is an excess of LDL cholesterol in the bloodstream, it can infiltrate the arterial walls and initiate the formation of plaque.
  2. Fat: Other fats, such as triglycerides and fatty acids, can also accumulate within the arterial walls and contribute to plaque formation. These fats can enter the bloodstream from the diet or be produced by the liver.
  3. Calcium: Over time, calcium deposits can accumulate within the plaque, making it more rigid and contributing to the hardening of the arteries, a condition known as arteriosclerosis.
  4. Inflammatory Cells: Inflammation plays a significant role in the development and progression of atherosclerosis. Inflammatory cells, such as macrophages and white blood cells, can accumulate at the site of plaque formation, leading to further damage to the arterial walls.
  5. Cellular Waste: Cellular debris and waste products from damaged cells can also become trapped within the plaque, further contributing to its growth.

The presence of plaque narrows and stiffens the arteries, reducing blood flow and making it difficult for the heart to pump blood effectively.

Most of the time calcium is a result of biofilms. Biofilms are a colony of microbes that build calcium "shells" to protect themselves. So if you see plaque in the arteries there may be microbes beneath.

Biofilms tend to accumulate on roughen edges, so what causes them to become stuck in your arteries and on the walls? Some form of lesion or oxidation / damage from:

  • Execssive sugar in your diet,
  • Diabetes
  • Pre-Diabetic
  • Omega 6 fatty acids
  • Junk foods
  • Alcohol

and many other things...

When you see this plaquing occur you're also going to see a very specific kind of LDL that is a small, dense particle size which is correlated to a high sugar / high carb diet.

What Can We Do To Prevent/Slow Down Plaque Growth?

Vitamin K2: One of the controlling vitamins with Calcium is Vitamin K2. Vitamin K2 drives the Calcium into the bone. Without enough K2, Calcium tends to develop in a lot of the soft tissue in the body.

Vitamin C: Bacterial Translocation is where bacteria is moving through the wall because there's an increase in "leakiness" or permeability. A lot of the time this leakiness comes from a vitamin C deficiency.

Vitamin E: Helps prevent lesions on the inside of the artery wall (called endothelium tissue). If you are deficient in Vitamin E you can get a lot of oxidation and inflammation. It's also important in the heart muscle itself, keeping the oxygen levels high and helps prevent heart attacks.

It is also important to keep your Omega 6 fatty acids very low and keep your Omega 3 acids very high.

What Should This Meal Look Like?

A great meal that would cover all of the necessary vitamins required to slow down or prevent plaque would be an Arugula salad with the following ingredients:

  • Wild Cod Salmon: Contains the required Omega 3 Fatty Acids
  • Sauerkraut: Contains Vitamin K2 and C
    • Contains Lactic Acid bacteria
      • Inhibit biofilms
      • Lower blood pressure
      • Decrease risk of cardiovascular disease
  • Arugula
    • Good for the liver
    • Blood glucose lowering properties
    • Can help lower biofilms directly through DIM
    • Fiber to feed the bacteria
    • Contains potassium (Can help keep the arteries softened)
  • Extra Virgin Olive Oil
    • Significant effects on blood pressure
    • Anti-inflammatory effects
  • Apple Cider / Balsamic Vinegar
    • Helps regulate blood sugar
    • Helps regulare cholesterol
    • Anti-inflammatory properties
  • Sunflower Seeds: Contains Vitamin E
  • Parmesan cheese: Contains Vitamin K2 (The authentic type from Italy and shave it on your salad)
    • Good protein
    • Contains probiotics
  • Garlic:
    • Can help thin blood if you're a high risk for clotting
    • Can help lower blood pressure
    • Anti-microbial
    • Anti-biofilm


[2:20] The best way to prevent, slow down or reverse plaquing in the arteries:

  • Vitamin K2
  • High vitamin C foods
  • Vitamin E
  • Keep your Omega-6 fatty acids very low and keep your Omega-3 fatty acids very very high

[5:13] The best foods for blocked arteries:

  • Wild-caught salmon
  • Sauerkraut (a fermented cabbage product): it's loaded with vitamin K2, it's also loaded with Vitamin C (7x the RDA)
  • A big arugula salad with extra-virgin olive oil, apple cider vinegar (or red balsamic vinegar), sunflower seeds, Parmigiano cheese (get the authentic type from Italy), and garlic


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