Vascular surgeon recommends 3 natural ways to keep your arteries clear and protect heart health

Just as cleaning our house or any other important location is a part of good health, cleaning our arteries is also a crucial aspect of good health, but it is often overlooked. Healthy arteries ensure smooth blood flow, reducing the risk of heart attack and stroke, among other cardiovascular ailments. Just like the brain is the command center of the whole body, administering all our actions, the arteries serve as vital highways, carrying oxygen-rich blood to all parts of the body. According to Dr. Sumit Kapadia, a vascular surgeon with 18 years of extensive work experience, a few minor lifestyle changes can be very helpful in cleaning the arteries and maintaining their health. The following are three natural and time-tested ways to keep your arteries clear and running at their best.

When the arteries start to clog, it is usually due to harmful fat buildup called plaque, which consists of substances such as cholesterol, fat and calcium, and this process is medically termed as atherosclerosis.

The symptoms start to show up real quick, says Dr Kapadia. These include

Narrowed arteries limit the blood flow of oxygen and blood

Chest pain usually occurs due to reduced blood flow

The heart has to work a little harder to push the blood through the clogged arteries.

Read more: Vascular surgeon with 18 years of experience shares one simple exercise for people with peripheral artery disease

The first-most crucial step involves taking adequate amounts of vitamin K2. Unlike vitamin K1, vitamin K2 plays a unique role in cardiovascular health due to the activation of proteins responsible for calcium deposition in the body. Vitamin K2 turns on matrix Gla protein, which prevents vascular calcification. If there is no--vitamin K2, calcium can accumulate along the artery walls and result in calcification and hardening of the arteries-two major contributing risk factors for cardiovascular conditions. Vitamin K2 is found in large amounts in most types of dairy products, egg yolks, fermented foods such as natto and sauerkraut, and some cheeses. Vitamin K2 supplementation decreases arterial stiffness even to the extent of lowering the rate of progression of coronary artery calcification, causing elasticity of the arteries and decreased cardiovascular risk. Clinical studies confirm that subjects with higher dietary intake of vitamin K2 develop less coronary artery calcification and have better overall heart function than individuals with deficiencies of this vitamin.

Disclaimer: Please consult a medical health professional before adopting any advice.

Secondly, the intake of refined carbohydrates should be minimized day by day. The foods which belong to this category include white bread, sweetened snacks, sodas, and other high carbohydrate-containing, industrially processed food items. Though they may contain very little fat, their consumption greatly contributes to the inflammation of blood vessels and oxidative stress. Since chronic inflammation from this condition renders the arterial walls rigid and plaque deposition more likely, blockage occurs. In the long run, a diet chronically high in sugars and refined carbohydrates leads to insulin resistance and metabolic syndrome and further causes vascular tissues damage. Replacing refined carbohydrates with whole grains, vegetables, and fiber-containing foods helps reduce inflammation and improves arterial flexibility for cardiovascular well-being.

Third, natural artery health-maintenance involves regular physical activity of at least 30 minutes daily. Such exercise modes as walking, swimming, cycling, or strength training, together with workouts in the gym, can improve blood circulation and strengthen heart muscles. When you move, it increases the blood flow so that it can help prevent plaque buildup and arterial stiffening. Exercise reduces blood pressure, improves lipid profiles, and aids in weight management-all critical factors in disease prevention. The studies also continue to indicate that active individuals have improved vascular function and low rates of cardiovascular events. The daily habit of exercising can also complement dietary approaches to keeping your arteries clear and your cardiovascular system healthy.

To put it briefly, good arterial health comes via three routes: through dietary sufficiency of vitamin K2, which prevents the deposition of calcium in arterial walls; reduced intake of refined carbohydrates to decrease vascular inflammation; and regular exercise to improve circulation and cardiovascular fitness. These strategies are scientifically supported and therefore advocated by first--line vascular specialists like Dr. Sumit Kapadia. The inclusion of these relatively simple yet efficient modifications will significantly reduce the risk of arterial blockages and help maintain heart health over an extended period.

The combination of nutritional and physical interventions is the natural way of cleaning the arteries, as one would clean the house for proper use and durability. Keeping in mind that this may save one from further serious complications, healthy arterial maintenance should be an integral part of cardiovascular preventive care.

Peripheral artery disease (PAD) symptoms often include leg pain or cramping during walking, which improves with rest. People may experience numbness, weakness, or coldness in the lower leg or foot. Slow-healing sores, pale or bluish skin, and weak pulses in the legs are also common signs, especially during physical activity. Early detection and lifestyle changes, along with medical management, can help prevent complications and improve circulation in PAD patients.

Keep heart disease at bay through regular walks and exercise

Chest pain or pressure (angina), especially during activity

Shortness of breath

Fatigue or weakness

Pain, numbness, or cramping in the legs (peripheral artery disease)

Cold or pale extremities

Plaque forms in the arteries when excess cholesterol, fats, calcium, and cellular waste accumulate on the artery walls. Over time, these deposits harden into atherosclerotic plaques, which narrow the arteries and reduce blood flow. This buildup can trigger inflammation and make the arteries less flexible, increasing the risk of cardiovascular problems. If a plaque ruptures, it can lead to a blood clot, potentially causing a heart attack or stroke. Plaque accumulation can also affect arteries in the limbs, contributing to peripheral artery disease, which may result in pain, numbness, or tissue damage. Managing cholesterol and lifestyle is key to prevention.

Artery disease often starts in the legs because the leg arteries are long, work against gravity, and are more vulnerable to plaque buildup. When these arteries begin to narrow, blood flow decreases, causing pain, numbness, or cramping while walking. Early leg symptoms are important warning signs, as they may signal developing cardiovascular problems elsewhere in the body. Recognising these early changes allows for timely intervention and better protection of overall heart health. Addressing these symptoms early also helps prevent long-term complications, preserving mobility and reducing the risk of serious cardiovascular events. Catching these subtle signs early empowers people to make lifestyle changes that strengthen circulation and protect heart health in the long run.