Natural Ways to Clear the Plaque From Arteries Natural ways to clear plaque from arteries all have a purpose of decreasing your harmful cholesterol level without the use of medication. These natural remedies are intent on helping you lead what is termed by the American Heart Association as a heart healthy lifestyle. Take charge of your health by eating the proper heart healthy foods, limiting the unhealthy food choices and becoming more involved physically. Stick with it and you will notice results. Foods That Can Clear Plaque Enjoy soluble fiber rich foods. Soluble fiber, according to the Mayo Clinic and the USDA, helps clear plaque from your arteries. Foods rich in soluble fiber include whole grains like oats and oat bran, barley and whole wheat; fruits and vegetables; lentils and bean varieties (kidney, garbanzo, black and navy). Consume monounsaturated and polyunsaturated oils, especially extra virgin olive oil. Eat foods fortified with plant sterols. Margarines, orange juice and other products are available states the Mayo Clinic. Soy foods are also good sources, according to the American Heart Association. Eat foods rich in Omega 3 fatty acids. Cold water fish such as salmon, albacore tuna, herring, lake trout and sardines are natural ways to clear plaque from arteries. Other Omega 3 rich foods include walnuts, almonds and flax seeds. Foods That Can Block Plaque Clearing Limit, or avoid, foods containing trans fats. Trans fats can block the clearing of plaque from arteries, according to the Mayo Clinic. Products containing shortening and/or partially hydrogenated oils contain trans fats. Foods to watch out for include commercially prepared baked goods like cakes, boxed cereals, pies, cookies and energy bars, crackers and breads. Avoid, or limit, foods with cholesterol in them. As with trans fats, these can block the removal of plaque from your arteries states the USDA. Cholesterol is typically found in animal products such as whole fat dairy and red meats. Increase Your Physical Activity Level Increase your physical activity level. According to the American Heart Association, engaging in a moderately brisk level exercising for at 30 minutes on at least 5 days of the week is a natural way to clear plaque from arteries. A moderately brisk level is the point when you are breaking a sweat and your breathing is heavier than usual. If you cannot talk while at this level, you are overdoing it. Walking has the lowest drop out rate of all exercises, states the American Heart Association and is their recommended method of getting exercise. The only cost to get involved is a good pair of walking shoes. Walking is convenient and can be done in any environment. Many malls open their doors early for mall walkers. Change your everyday activities. Mowing the lawn, house painting, vacuuming and raking leaves can all count as part of your physical activity regime to remove plaque from your arteries. Walk stairs instead of taking the elevator. Park farther away from the door to walk further. Get off the bus a stop early, forcing you to walk further. Walk your dog more often. Have a goal of burning 1,500 calories weekly. According to the American Council for Fitness, this amounts to 3-4 hours of moderately brisk exercise weekly. You could clear plaque from your arteries and reduce your total cholesterol by 10 to 20 percent by following your regime consistently for 12-16 weeks.
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