How I'd Reverse 20 Years of Arterial Plaque (3 Simple Changes)

Summary

Ben Azadi argues that artery plaque can develop for years without obvious symptoms or abnormal results on some routine tests. He frames the process as a metabolic and inflammation-related problem—not simply a matter of total cholesterol—and emphasizes monitoring risk factors and making lifestyle changes.

These are the speaker’s claims and recommendations, not individualized medical advice. The video acknowledges that its “20 years” title is not supported by a study showing that 20 years of plaque can be removed.

Three changes emphasized

• Smooth post-meal blood-sugar rises: Walk for 10–15 minutes after your largest meal. If that is not practical, the speaker suggests standing and doing calf raises for a few minutes. He also recommends eating protein and vegetables before carbohydrates in a mixed meal.
• Reduce oxidation: Choose fresh, polyphenol-rich extra-virgin olive oil. The speaker cites research linking higher olive-oil polyphenol content with lower oxidized LDL and promotes a fresh-pressed oil subscription. This product recommendation is sponsored.
• Lower blood pressure and support nitric oxide: The speaker discusses blood pressure as a force on artery walls and recommends tracking it at home. He also suggests preserving the mouth bacteria involved in nitrate conversion by avoiding antiseptic mouthwash, and discusses how acid-reducing drugs may affect that process. He explicitly advises not to start or stop medication without consulting a clinician.

Tests and monitoring discussed

The speaker recommends discussing these five markers with a healthcare professional:

• Fasting insulin: He says it may change before glucose or A1C and gives his preferred range as 3–6.
• Hemoglobin A1C: He gives a preferred target of 5.2% or lower.
• High-sensitivity CRP (hs-CRP): Used to assess systemic inflammation; he prefers a result below 0.5.
• Homocysteine: He prefers a single-digit result, ideally below 7, and says elevated levels may be associated with several factors, including B-vitamin deficiency.
• Lipoprotein(a), or Lp(a): He notes its genetic component and says adults should be tested at least once.

These cutoffs are the speaker’s stated preferences, not universal diagnostic targets. He also suggests measuring blood pressure at home once a week—sitting with feet on the floor, arm at heart level, and before coffee—to watch the trend.

Other points

• The speaker says artery tests can appear normal while plaque is present and argues that standard stress tests may not detect earlier disease.
• He presents inflammation, blood sugar, blood pressure, and nitric oxide as interconnected factors, arguing that cholesterol measurements alone do not capture the whole picture.
• He mentions magnesium as a commonly under-consumed nutrient and promotes a magnesium supplement, along with optional vitamin D3/K2. This is also a product promotion.
• He cites research associating higher magnesium intake with less coronary-artery calcification, while noting that correlation does not prove prevention.

Presenters and sources mentioned

• Presenter: Ben Azadi
• Research sources and organizations cited in the video: University of Chicago; a Spanish research team studying bank employees; University of North Carolina; Whitehall II study; Brigham and Women’s Hospital; American College of Cardiology; American Heart Association; Cleveland Clinic; Framingham Study.
• Other named person: TJ Robinson, described as the olive-oil supplier’s harvest monitor.
• Products promoted: Fresh Pressed Olive Oil Club; MyoScience Magnesium