Atherosclerosis, the hardening and narrowing of the arteries due to the accumulation of fats, cholesterol, and other substances, is one of the leading causes of heart-related health problems.
Left unchecked, this can impede blood flow, which increases the risk of heart attacks and strokes. Fortunately, through diet and lifestyle changes, it’s possible to protect and even reverse some of the damage to our arteries.
Dr. Eric Berg, a well-known health expert, has shared his recommendations for nine specific foods that can help “unclog” arteries and promote overall cardiovascular health.
By incorporating these foods into your daily diet, you can support optimal heart health and lower your risk of developing heart-related diseases.
Dr. Berg’s top 9 foods for heart health
1. Omega-3 Fatty Acids
According to Dr. Berg, omega-3 fatty acids are crucial for heart health. These essential fats help reduce inflammation, lower triglyceride levels, and prevent the formation of arterial plaque.
Cold-water fatty fish like salmon, mackerel, sardines, and cod liver oil are excellent sources of omega-3. If fresh fish isn’t easily accessible, cod liver oil supplements can also provide a concentrated dose of these beneficial fats.
Omega-3s help maintain the elasticity of blood vessels, promoting smoother blood flow, and preventing clots that could lead to heart attacks or strokes.
2. Extra Virgin Olive Oil
Dr. Berg emphasizes the importance of using extra virgin olive oil in your diet. Rich in heart-healthy monounsaturated fats, olive oil helps regulate cholesterol levels by increasing good HDL cholesterol and decreasing bad LDL cholesterol. This action is essential for preventing plaque buildup in the arteries.
To get the most benefit, it’s important to choose high-quality extra virgin olive oil and use it to dress salads or lightly cook vegetables.
Dr. Berg also suggests buying olive oil from reputable sources, ensuring it’s free from additives and of the highest quality.
3. Dark Leafy Greens
Dark leafy greens such as spinach, kale, and arugula are packed with vital nutrients, including antioxidants, fiber, and phytochemicals that support heart health.
These vegetables contain compounds that help keep blood vessels flexible, reducing the risk of blockages. Dr. Berg recommends cooking dark leafy greens with extra virgin olive oil to enhance the absorption of fat-soluble nutrients like vitamin K.
Vitamin K is especially important because it helps direct calcium away from the arteries and toward the bones, preventing the calcification that can harden arteries.
4. Parmigiano Cheese
Dr. Berg points out that Parmigiano cheese is a surprisingly heart-healthy food. Parmigiano is rich in vitamin K2, a nutrient that plays a crucial role in preventing calcium deposits from building up in the arteries.
This helps keep arteries flexible and clear, allowing for better blood flow.
Incorporating Parmigiano into meals in moderate amounts can provide this beneficial nutrient while adding flavor to dishes.
5. Nutritional Yeast
For those following a vegan diet or looking for additional sources of B vitamins, nutritional yeast is an excellent option.
Dr. Berg recommends nutritional yeast because it contains high levels of B9 (folate) and B12 (methylcobalamin), two vitamins that help reduce homocysteine levels.
High levels of homocysteine in the blood can increase the risk of heart disease, so keeping these levels in check is crucial.
Nutritional yeast can be added to soups, salads, or sprinkled over vegetables for a cheesy, nutty flavor.
6. Sauerkraut
Fermented foods like sauerkraut are rich in probiotics and nutrients that support overall health. Sauerkraut, in particular, is high in vitamin C and K2, which help protect the arteries.
Dr. Berg advises choosing raw, unpasteurized sauerkraut to maximize the probiotic and nutritional content.
Vitamin C is a powerful antioxidant that helps reduce oxidative stress in the arteries, while K2 works to prevent arterial calcification.
7. Almonds
Almonds are packed with magnesium, a mineral essential for heart health. Magnesium helps relax blood vessels and supports normal blood pressure levels.
Dr. Berg recommends consuming a handful of almonds regularly to help maintain healthy magnesium levels and promote optimal blood flow.
Almonds are also rich in healthy fats, fiber, and antioxidants, making them an ideal heart-healthy snack.
8. Liver
Liver from grass-fed beef, chicken, or cod is one of the most nutrient-dense foods you can consume. Dr. Berg notes that liver contains high levels of vitamins A, B12, folate, and K2—essential nutrients for cardiovascular health.
The folate and B12 in liver help lower homocysteine levels, reducing the risk of plaque buildup and supporting healthy arteries.
Including liver in your diet once or twice a week can provide a powerful nutritional boost for heart health.
9. Grass-Fed Red Meat
While processed red meats are linked to an increased risk of heart disease, Dr. Berg clarifies that grass-fed red meat is different.
Grass-fed meat is leaner, contains more omega-3 fatty acids, and has a better nutrient profile than conventionally raised meat. Consuming grass-fed beef in moderation can be part of a heart-healthy diet.
Grass-fed red meat is a good source of protein, iron, and essential nutrients like zinc, all of which support cardiovascular health.
By making small but impactful changes to your diet, you can significantly improve your heart health and protect your arteries from damage.
Dr. Eric Berg’s recommended foods—rich in omega-3s, vitamin K2, and other heart-supporting nutrients—offer a natural and effective way to reduce the risk of heart disease and maintain healthy arteries.
