The #1 Food To Clear Out Arteries (According To Science)

Summary

The presenter counts down ten foods that he says may support blood pressure, artery function, inflammation, or plaque-related measures. The studies and results described in the video are not proof that these foods can literally “unclog” arteries or replace medical treatment.

Foods and strategies highlighted

1. Extra-virgin olive oil

   • The presenter’s top choice, discussed as part of a Mediterranean-style diet that also includes whole foods and fish.
   • He recommends 2–4 tablespoons a day, used in place of refined oils and store-bought dressings.
   • Choose extra-virgin oil in a dark bottle or tin. He advises checking for a recent harvest date and avoiding refined “light” olive oil.

2. Fatty fish

   • Sardines, salmon, herring, trout, and Atlantic mackerel are highlighted as sources of omega-3 fats.
   • The suggested target is 2–3 servings a week, at about 3–3.5 ounces per serving.
   • Choose sardines packed in water or olive oil, and avoid frying or breading fish. The presenter says a quality omega-3 supplement may be an alternative for people who rarely eat fish.

3. Aged garlic

   • The video describes research on aged garlic extract and plaque-related measurements.
   • The suggested study dose is about 2,400 mg daily, divided into two doses with meals. The presenter says to look for “aged garlic extract” standardized for S-allyl cysteine.
   • He distinguishes this from ordinary garlic powder or fresh garlic.

4. Walnuts

   • The presenter recommends 1–2 ounces daily, preferably raw and unsalted, as a replacement for processed snacks rather than an addition to them.
   • Keep the thin brown skin on and store walnuts in the refrigerator or freezer to help keep them fresh. Avoid candied varieties.

5. Natto and other fermented foods

   • Natto, or fermented soybeans, is presented as a rich source of vitamin K2. The suggested amount is about 3 ounces, or roughly half a typical package.
   • Other options mentioned include aged Gouda, Edam, Jarlsberg, and genuinely fermented sauerkraut or pickles labeled as containing live cultures.
   • The presenter advises people taking blood thinners to consult their clinician before trying these foods or related products.

6. Pomegranate

   • The video discusses pomegranate juice and extract in connection with artery-wall and blood-pressure findings.
   • Because juice can contain a lot of sugar and little fiber, the presenter favors the whole fruit, seeds, or an extract. If drinking juice, choose 100% juice with no added sugar and keep the portion small.

7. Ground flaxseed

   • The presenter suggests 3–4 tablespoons daily, ground rather than whole, since whole seeds may pass through undigested.
   • He suggests grinding seeds fresh and adding them to porridge, salads, or smoothies. Drink enough water because flax is high in fiber.
   • Flaxseed oil is not presented as an equivalent substitute for ground flaxseed.

8. Nitrate-rich greens and beets

   • Arugula, spinach, and beets are described as sources of nitrates that the body can use to make nitric oxide.
   • Suggested amounts include about 2 cups of arugula or 5 cups of raw spinach to match the nitrate amount discussed in the video, or a cup of beet juice—while watching its sugar content.
   • The presenter warns that antibacterial mouthwash may interfere with the mouth bacteria involved in this process. He suggests oil pulling instead, but this should not replace dental hygiene or advice from a dentist.

9. Cacao

   • Choose unsweetened, natural cacao powder rather than heavily alkalized or Dutch-processed cacao, which the presenter says may contain fewer flavanols.
   • He suggests 2–3 tablespoons a day, added to coffee, a smoothie, or yogurt. He prefers powder or nibs over chocolate bars, which may contain added sugar.

10. Kiwi - The suggested target is three whole kiwis daily, with two offered as a starting point. - The presenter says the benefits described in the video came from eating kiwi consistently for weeks, not just occasionally.

Broader lifestyle advice

• Build these foods into meals rather than relying on one “miracle” food. The presenter gives a salad with olive oil, beets, arugula, and pomegranate seeds as an example.
• Move more, especially if your routine involves long periods of sitting. The video highlights brisk walking and says walking regularly may support heart health and help reduce excess body fat.
• The presenter points viewers to a separate video about walking pace and technique.

Important: The video’s claims do not mean that food can replace prescribed medicines, procedures, or medical care. Don’t stop or change medication without guidance from your healthcare professional.

Presenters and sources mentioned

• Presenter: Dr. Livingood
• Researchers named in the video: Norman Hollenberg (rendered in the subtitles as “Norman Hollenbeck”) and Danish researcher Dr. Jørn Dyerberg
• Other sources: Several studies and clinical trials are described, but the subtitles do not provide full citations.