These 6 Foods Fight Plaque So Fast Your Heart & Arteries Stay Young

Summary

Ben Azadi argues that arterial plaque develops within artery walls and that diet may help change conditions that contribute to plaque, such as high blood pressure, inflammation, and elevated blood fats. He highlights six foods, ranked from sixth to first:

1. Ground flaxseed: Provides fiber and plant-based omega-3s. The presenter cites a study in which about three tablespoons daily was associated with lower blood pressure. He suggests using ground flaxseed and storing it in the refrigerator.
2. Arugula and other nitrate-rich vegetables: Nitrates can be converted into nitric oxide, which helps blood vessels relax. He favors arugula, noting that some other greens and beets are higher in oxalates. He also discusses a beet-juice study and says antiseptic mouthwash may interfere with the nitrate-conversion process.
3. Small, oily fish: Wild salmon, mackerel, anchovies, sardines, and herring—the “SMASH” list—provide EPA and DHA omega-3 fats. He suggests eating them regularly and swapping them for processed meats.
4. Walnuts: The video cites a two-year study linking daily walnut consumption with lower LDL and fewer small, dense LDL particles. The practical tip is to replace chips or another snack with a handful, rather than simply adding calories.
5. Berries: The presenter says a study found benefits to blood-vessel function with about a cup of blueberries daily. Frozen berries are an option. He recommends eating whole fruit rather than drinking juice to retain its fiber.
6. Extra-virgin olive oil: Presented as the top choice, with the video citing the PREDIMED study and another study involving people with heart disease. He recommends looking for a harvest date, a dark-glass bottle, and a single-origin product, and using it in dressings or sauces. He discloses that the video’s sponsor sells the oil he recommends.

Practical Takeaways

• Build meals around these foods—for example, yogurt with blueberries, walnuts, and ground flaxseed, or fish with arugula, beets, olive oil, and lemon.
• Favor substitutions: walnuts instead of chips, sardines instead of sausages or hot dogs, and olive-oil-based dressings instead of seed-oil-based ones.
• The presenter suggests monitoring blood pressure at home and discussing cardiovascular risk tests with a healthcare professional. He also highlights lipoprotein(a) as a largely inherited risk marker that many people may not have checked.
• The video provides specific blood-test targets, but these are the presenter’s recommendations, not individualized medical guidance. The cited nutrition studies and claims are presented without full references; viewers should consult a qualified clinician before changing treatment or interpreting test results.

Presenters and Sources Mentioned

• Presenter: Ben Azadi
• Research cited in the video: A Spanish study of people with heart disease; a Canadian flaxseed study; a London beetroot-juice study; a two-year walnut study; a six-month blueberry study; and the PREDIMED study. The subtitles do not provide full citations for most of these studies.