Since atherosclerosis (hardening of the arteries) is considered incurable, the statement that you can clean your arteries with simple means sounds a bit implausible. But it is precisely those factors that lead to the dreaded deposits in the blood vessels and harden the arteries that can actually be prevented with a certain diet and lifestyle or – if deposits are already present – in some cases also be reduced.
When the vascular walls of the arteries harden and deposits form in the blood vessels, which lead to narrowing and, in the worst case, to blockage of the blood vessels, this is called atherosclerosis. Atherosclerosis, in turn, is the cause of so many people dying of cardiovascular disease. In 2019 alone, about 35 percent of all deaths in Australia were due to cardiovascular disease.
In order for the vessels to become ill and the problematic deposits to form, certain conditions must be met: The blood lipids are increased, oxidative stress exists, chronic inflammatory processes are in progress and the body’s own nitric oxide formation is disturbed (e.g. by an L-arginine deficiency).
However, all these factors can be influenced very well by every person, so that the process of hardening of the arteries can be prevented or an existing hardening of the arteries can be reversed in some cases, i.e. the arteries can be cleaned again, so to speak.
B vitamins clean your arteries
An important dietary supplement to cleanse the arteries is a vitamin B complex. In a 2005 randomized double-blind study published in the journal Atherosclerosis, it was discovered that taking 2.5 mg of folic acid, 25 mg of vitamin B6, and 0.5 mg of vitamin B12 over 1 year resulted in a significant reduction in the thickness of blood vessel walls ( 1 )
Even vitamin B3 or folic acid – each taken alone – had a vasodilate-reducing effect ( 2 ) ( 3 ) ( 4 ) ( 5 )but each in very high doses, which should of course be discussed with your practitioner.
Homocysteine levels drop and thus the risk of infarction and stroke
In a 2010 study, for example, it was said that too high homocysteine levels were associated with an increased risk of heart attack and stroke. Homocysteine is an intermediate of protein metabolism that is broken down in healthy people. Otherwise, it damages the walls of blood vessels.
In almost half of all atherosclerosis patients, homocysteine levels are too high. The reason given is a lack of vitamin B6, vitamin B12 and folic acid – and that, where experts always tell us that vitamin deficiencies do not exist here.
In the 2010 study mentioned above, it was read in the introduction that the daily intake of 5 mg of folic acid could reduce homocysteine levels by up to 25 percent. In the course of the study, it was also shown that the vascular wall thickness in the folic acid group decreased significantly after 18 months, while it increased significantly in the placebo group.
Vascular wall thickness decreases
From 2007 comes a study with vitamin B3 (niacin), which is known to increase the “good” cholesterol (HDL). 50 patients, all of whom suffered from metabolic syndrome, i.e. were overweight and had to struggle with high blood pressure, high blood sugar levels and high blood lipid levels, received 1000 mg daily so-called time-release vitamin B3 (vitamin B3, which is absorbed slowly) or a placebo preparation.
After 1 year, the vascular wall thickness had decreased in the vitamin group, in the placebo group it had increased. In the vitamin group, vascular functions also improved by 22 percent, inflammation levels (CRP) decreased by 20 percent and cholesterol levels also decreased. In the placebo group, nothing of the kind improved.
Discuss taking high-dose B vitamins with the doctor
Since the vitamin B dosages used in the presented studies were very high, we recommend discussing them with a holistically oriented doctor who can also prescribe them if necessary. Keep in mind that the high doses were used for studies with patients who otherwise did not implement any other measures.
From a naturopathic point of view, however, it is optimal to implement as many measures as possible in combination. As part of a holistic concept, one would then also choose a normally high-dose vitamin B preparation (normally high-dose because it is still dosed higher than the usual preparations in the trade, but lower dosed than in the above studies).
Vitamin C improves vascular functions
Those who eat a vitamin C-rich diet have in any case a lower risk of cardiovascular disease. But what about the additional intake of vitamin C in the form of dietary supplements?
In 2014, a large review was published in which the effect of supplemented vitamin C on vascular health was examined ( 24 )After the evaluation of 44 clinical studies, vitamin C supplementation had a significant positive effect on vascular functions in people with atherosclerosis, diabetics and people with heart failure.
The vitamin worked better the greater the cardiovascular risk of a person and also the higher the vitamin C dose taken. Doses of less than 500 mg showed no effect. The dose should therefore be higher than 500 mg (ideally between 1000 and 2000 mg per day).
Vitamin K2 protects against atherosclerosis
Vitamin K2 is involved, among other things, in the distribution of calcium arriving with food in the body. The vitamin K2 helps bring calcium into the bones and inhibits its deposition in the blood vessels ( 25 )
Observational studies, therefore, show that a good supply of vitamin K2 leads to a reduced risk of hardening of the arteries and a lower risk of coronary heart disease. In a 2015 study, patients who already had coronary artery disease were given 90 μg of vitamin K2 (along with 10 μg of vitamin D3) or only 10 μg of vitamin D3 daily for 9 months. It was found that the increase in hardening of the arteries was significantly lower in the vitamin K group than in the vitamin D group ( 26 ).
Garlic breaks down deposits in the arteries
Garlic is a very well-known home remedy for cardiovascular diseases. For a long time, garlic capsules have been recommended against too high cholesterol or blood lipid levels and for the prevention of atherosclerosis. Many people also take garlic to lower blood pressure and thin blood.
Various studies indicate that garlic can even help to break down already existing deposits in the blood vessels.
Aged Garlic Extract is even more effective in terms of artery cleansing, as it can apparently also reduce the lipid-rich but low-calcareous deposits, which are said to increase the risk of heart attack even further than the calcareous deposits. The active ingredients of ripened garlic are also found in black garlic.
Pomegranates reduce the thickness of the vessel walls
Pomegranates lower blood pressure, as a 2012 study showed – perhaps also because pomegranates clean the arteries so that the blood flows better again and blood pressure can then recover. In this study, the subjects had drunk 330 ml of pomegranate juice daily.
Previous studies from 2004 and 2009 showed that pomegranate juice can reduce the thickness of vascular walls ( 7 ) ( 8 ).In the 2004 study, participants drank only 50 ml of pomegranate juice daily for the duration of a year, reducing the thickness of their vessel walls by up to 30 percent, while thickness in the control group (who did not drink pomegranate juice) increased by 9 percent. The pomegranate juice was able to lower the harmful oxidation of cholesterol, lower blood pressure and increase antioxidant levels in the blood by 130 percent.
Kimchi stops atherosclerosis
Fermented cabbage such as sauerkraut or kimchi (a type of Korean sauerkraut) could also have a positive effect on artery health. In a study, the animal model showed that kimchi could stop the formation of atherosclerotic deposits. Kimchi was also able to break down toxic chemicals that would otherwise have had harmful effects on the organism ( 9 ).
Cabbage vegetables protect blood vessels
But unfermented cabbage vegetables are also good for the arteries, as a 2018 study found (cabbage vegetables protect blood vessels): The more cabbage vegetables, such as broccoli and cauliflower, the less thick their blood vessel walls were.
L-arginine cleanses the arteries
L-arginine is an amino acid that has long been used in naturopathy to lower high blood pressure. This is because L-arginine increases the body’s own nitric oxide formation – and nitric oxide is responsible for widening the blood vessels. L-arginine was also able to reduce the thickening of the artery walls by up to 24 percent in a study (using the animal model) ( 10 ) ( 11 )
As early as 1999, a scientific publication by the professor of medicine and expert on vascular and heart diseases, Dr. Arnon Blum, read that L-arginine also inhibits the activation of pro-inflammatory genes in the blood vessel wall due to the increased formation of nitric oxide. According to Blum, clinical studies have already shown that L-arginine makes it easier for vessels to dilate.
In further studies, L-arginine was even able to reverse the accumulation of monocytes on the vascular wall (the process in the formation of atherosclerosis) in men with already narrowed coronary vessels and normalize blood clotting (“thinning” the blood) ( 22 ).
From 2005 comes a study in which it was shown that the daily administration of 2.5 percent L-arginine over 6 months (in monkeys) could significantly reduce the thickness of the vascular walls, inhibit the formation of further deposits, prevent the development of oxidative stress and maintain vascular functions ( 23 ).In general, one takes 1000 to 3000 mg of L-arginine per day.
L-arginine can be taken in combination with pycnogenol, the pine bark extract that has a very good effect on the regeneration of blood vessels.
Curcumin improves vascular health
Curcumin is the active ingredient complex of turmeric (turmeric), the yellow component of the well-known curry spice mixture. Curcumin is also considered an important substance in the prevention of cardiovascular diseases. More than 30 studies have already shown the heart-protecting potential of the yellow root. In animal studies, curcumin inhibited the formation of deposits in the arteries or the thickening of the artery walls, e.g. in a 2006 study( 12 ).
In 2016, a randomized, controlled, double-blind study ( 17 ) appeared that showed how well curcumin could improve the functions of blood vessels (the better the blood vessels can widen and narrow, the lower the risk of deposits forming). 59 people received 50 mg of curcumin, 200 mg of curcumin or a placebo daily for eight weeks.
The intake of 200 mg of curcumin led to a significant improvement in vascular functions so that the vessels dilate better again and the blood could flow more easily. But also the 50 mg curcumin improved vascular functions compared to the placebo preparation, just not as much as 200 mg. A water-soluble curcumin preparation ( 19 )was used, which has a higher bioavailability than the usual curcumin preparations so lower doses were also effective. Normally you take (from the fat-soluble curcumin preparations) 2000 mg daily.
With this curry against atherosclerosis
Almost even more interesting is a 2014 study ( 18 )in which it was discovered that the health of blood vessels improved measurably after a single curry-containing meal. The study participants were given a rice meal (180 g with 500 kcal) seasoned with the following curry mixture:
- 0.09 g chilli powder
- 0.9 g clove powder
- 0.9 g cumin powder (cumin)
- 1.8 g coriander powder
- 2.7 g ginger powder
- 3.6 g garlic powder
- 4.5 g turmeric powder
- For this purpose, 9 g of onions were fried briefly.
(Since it’s difficult to weigh these amounts per serving, you can simply weigh ten times the amount and simply use about a tenth of it per serving.)
Compared to the condition of the blood vessels before the meal, the ability to dilate the vessels improved by 5.2 percent in the curry group, while it worsened by 5.8 percent in the control group. So you’ll see what you can achieve in terms of artery health on your own with the right spice blend!
Sesame prevents deposits
Not many people use Sesame regularly in the kitchen – for example as tahini (sesame butter), which is wonderful for sauces, dressings, hummus, smoothies and much more. Already a study from 2013 ( 20 ) showed that knee arthrosis improves if you eat 40 g of sesame daily.
But initial studies on animals also showed that sesame could inhibit the formation of atherosclerotic deposits in the blood vessels ( 13 ). In a clinical study, it was also seen that the daily consumption of 28 g of sesame for 6 weeks could improve the typical parameters (measured values) that indicate atherosclerosis ( 21 ).
Nattokinase, the natural blood thinner
Nattokinase is considered a side-effect-free and natural blood thinner. The enzyme comes from natto, a food from Japan made from fermented soybeans. Powdered and bottled in capsules, nattokinase has long been available as a dietary supplement.
Several studies had shown that nattokinase inhibits the formation of blood clots via various pathways and keeps the blood liquid. Nattokinase can therefore be taken very well for the prevention of cardiovascular diseases including atherosclerosis. However, if you are already taking medications, such as blood thinners, then be sure to discuss the use of nattokinase with your doctor.
Green tea for healthy arteries
As early as 2008, researchers showed that green tea has a positive effect on vascular health and has a beneficial effect on the function of endothelial cells (cells that line the vessels). It is precisely the endothelial cells that become ill with atherosclerosis. What was interesting about the study was that coffee had no comparable effect. So it can’t be because of the caffeine contained in both.
Intestinal flora and atherosclerosis
In the case of unexplained atherosclerosis, the intestinal flora can be the problem. It turned out that in those people who did not have any of the usual risk factors for atherosclerosis (high blood pressure, high blood lipids, diabetes, etc.), but still had atherosclerosis, the level of certain intestinal bacterium toxins in the blood was increased. In the case of atherosclerosis, probiotics can therefore also be included in the therapy.
Sport and atherosclerosis
Sport is generally considered an important part of a healthy and preventive lifestyle. However, in a review published in April 2020 in the trade magazine Circulation ( 15 ) it was found that older athletes had even more deposits in the arteries than non-athletes.
Even in the group of athletes, there were clear differences. Those who exercised intensely also had more atherosclerotic deposits than athletes who were only moderately active. So is it better to guard the sofa than to lace up the running shoes? No!
Because the above finding is rather a surprise since it is known that athletes are less likely to suffer from acute cardiovascular events than non-athletes (heart attack, stroke). The explanation for this is apparently that deposits in the arteries of the athletes have a higher proportion of limescale and are therefore more stable, so they do not detach so easily from the blood vessel walls and can therefore also trigger a heart attack or stroke less often. Deposits in the arteries do not always have to be a sign of imminent danger to life.
Nevertheless, it is best to combine both: The above foods and dietary supplements with regular sporting activity! Even if you already suffer from atherosclerosis and have not done any sports so far, you should start with it (of course in consultation with your doctor), as existing deposits can also be stabilized by sports.
12-point program: Clean arteries in a natural way
The risk of cardiovascular disease can therefore be clearly influenced by each individual person himself. If you want to incorporate the above tips into your everyday life, then you could summarize as follows:
- Take care of a good vitamin B supply, e.g. by taking a vitamin B complex.
- Take vitamin C – between 1000 and 2000 mg per day, for example, * vitamin C.
- Take vitamin K – at least 90 μg
- Take L-arginine – about 1500 – 2000 mg per day – and Pycnogenol – 50 mg per day.
- Regularly do the lemon-garlic cure and use garlic in the kitchen.
- Take black garlic (900 mg of extract per day) and curcumin (dosage as indicated by the manufacturer) as a dietary supplement.
- Drink pomegranate juice regularly, at least 50 ml daily, the fruit shake linked above or even a cup of green tea from time to time.
- Use sesame and tahini in the kitchen.
- Season with turmeric and the above spices.
- Enjoy fresh sauerkraut (preferably raw) or kimchi whenever available.
- Eat plenty of broccoli and cauliflower and other vegetables from the cruciferous family (rocket, radishes, horseradish, etc.).
- If necessary, take nattokinase (100 mg/2000 FU per day) in consultation with your doctor.
- Get active in sports! Ride a bike, go running, register at the gym or buy appropriate equipment (e.g. spinning bike, treadmill, trampoline, elliptical cross trainer, etc.).
- Especially if none of the usual risk factors apply to you, but you still have atherosclerosis, think of probiotics.
