When it comes to heart health, it’s not just about what you eat, what you drink matters too. Your arteries play a crucial role in carrying oxygen-rich blood throughout the body, but over time, they can become clogged with plaque, a sticky mixture of fat, cholesterol, and calcium. This condition, known as atherosclerosis, can narrow arteries, restrict circulation, and increase the risk of heart attack or stroke.
While no single drink can completely remove plaque, certain beverages are scientifically proven to reduce inflammation, improve blood flow, and support arterial health. According to Harvard Health, healthy lifestyle choices, including diet, exercise, and hydration, can help stabilise or even shrink plaque over time.
Let’s look at the top drinks that naturally support cleaner arteries and a stronger heart.
What Is Atherosclerosis and Why Does It Affect Heart Health?
Atherosclerosis is a condition where fatty deposits build up inside the arteries, making them narrow and less flexible. This plaque buildup is made up of cholesterol, fat, calcium, and other blood substances, which gradually harden and restrict blood flow.
As blood circulation slows down, the heart must work harder, often leading to high blood pressure, angina (chest pain), and in severe cases, heart attacks or strokes. The good news is that early lifestyle changes, including mindful eating and choosing heart-healthy drinks, can reduce the risk significantly.
Green Tea: The Ancient Drink That Protects the Heart and Lowers Bad Cholesterol
Green tea has long been treasured in traditional medicine, and modern science backs its benefits for heart health. The tea is rich in catechins, a type of antioxidant that helps lower LDL (“bad”) cholesterol and reduce oxidative stress, two main triggers of plaque buildup.
According to research from the National Institutes of Health (NIH), consuming two to three cups of freshly brewed green tea daily may reduce the risk of coronary artery disease. Green tea also improves endothelial function, helping arteries stay flexible and maintain smooth blood flow.
Tip: Avoid packaged or bottled green teas, as they often contain added sugars that can counteract the benefits. Stick to freshly brewed green tea for the best results.
Pomegranate Juice: A Natural Antioxidant Powerhouse for Cleaning Arteries
If you’re looking for a delicious way to boost your heart health, pomegranate juice is a great choice. It contains powerful antioxidants like punicalagins and anthocyanins, which help fight inflammation and protect artery walls from damage.
A study published in the National Library of Medicine found that regular consumption of unsweetened pomegranate juice can slow plaque buildup in the carotid arteries and improve circulation. Its flavonoids also prevent cholesterol oxidation, one of the first steps in arterial plaque formation.
Tip: Choose pure, unsweetened pomegranate juice, or add fresh seeds to smoothies to retain fibre and maximise the antioxidant boost.
Beetroot Juice: The Nitrate-Rich Drink That Improves Blood Flow and Lowers Pressure
Beetroot juice is often praised by athletes for enhancing stamina, but it’s equally beneficial for the heart. Beets are naturally high in nitrates, which the body converts into nitric oxide, a compound that relaxes blood vessels, improves oxygen delivery, and reduces arterial stiffness.
Research from the National Institutes of Health suggests that drinking beet juice daily may lower blood pressure and enhance overall circulation. It also supports liver function, which helps in cholesterol metabolism, further protecting arteries from fatty buildup.
Tip: Enjoy a glass of beetroot juice in the morning or before workouts for better energy and vascular health.
Turmeric Milk: The Golden Drink That Fights Inflammation and Supports Artery Health
Turmeric, a key spice in Indian kitchens, contains curcumin, a bioactive compound known for its anti-inflammatory and cholesterol-lowering properties. According to NIH-backed studies, curcumin helps reduce arterial inflammation, enhances fat metabolism, and may help stabilise existing plaque.
Adding black pepper enhances the absorption of curcumin, turning this humble drink into a powerful remedy. A daily cup of turmeric milk, made with a pinch of turmeric and black pepper, can support better blood flow and overall cardiovascular health.
Tip: For best results, drink warm turmeric milk at night, as it also helps relax the body and improve sleep quality.
Common Symptoms of Arterial Plaque You Should Never Ignore
Plaque buildup in the arteries often develops silently over time, but there are warning signs you shouldn’t overlook. These may include:
As arteries narrow, blood flow becomes restricted, which can lead to high blood pressure, irregular heartbeat, and eventually, heart attack or stroke. Recognising these symptoms early and taking preventive measures, such as staying active and drinking artery-friendly beverages, can make a big difference.
Small Changes Can Protect Your Heart for Life
While these drinks cannot magically remove plaque overnight, they can support your heart’s natural defences. Combined with a balanced diet, regular exercise, and routine check-ups, they help reduce the risk of heart disease and promote long-term cardiovascular health.
Remember: a healthy heart is built one habit at a time, and what’s in your cup can be just as powerful as what’s on your plate.
While no single drink can completely remove plaque, certain beverages are scientifically proven to reduce inflammation, improve blood flow, and support arterial health. According to Harvard Health, healthy lifestyle choices, including diet, exercise, and hydration, can help stabilise or even shrink plaque over time.
Let’s look at the top drinks that naturally support cleaner arteries and a stronger heart.
What Is Atherosclerosis and Why Does It Affect Heart Health?
Atherosclerosis is a condition where fatty deposits build up inside the arteries, making them narrow and less flexible. This plaque buildup is made up of cholesterol, fat, calcium, and other blood substances, which gradually harden and restrict blood flow.
As blood circulation slows down, the heart must work harder, often leading to high blood pressure, angina (chest pain), and in severe cases, heart attacks or strokes. The good news is that early lifestyle changes, including mindful eating and choosing heart-healthy drinks, can reduce the risk significantly.
Green Tea: The Ancient Drink That Protects the Heart and Lowers Bad Cholesterol
Green tea has long been treasured in traditional medicine, and modern science backs its benefits for heart health. The tea is rich in catechins, a type of antioxidant that helps lower LDL (“bad”) cholesterol and reduce oxidative stress, two main triggers of plaque buildup.
According to research from the National Institutes of Health (NIH), consuming two to three cups of freshly brewed green tea daily may reduce the risk of coronary artery disease. Green tea also improves endothelial function, helping arteries stay flexible and maintain smooth blood flow.
Tip: Avoid packaged or bottled green teas, as they often contain added sugars that can counteract the benefits. Stick to freshly brewed green tea for the best results.
Pomegranate Juice: A Natural Antioxidant Powerhouse for Cleaning Arteries
If you’re looking for a delicious way to boost your heart health, pomegranate juice is a great choice. It contains powerful antioxidants like punicalagins and anthocyanins, which help fight inflammation and protect artery walls from damage.
A study published in the National Library of Medicine found that regular consumption of unsweetened pomegranate juice can slow plaque buildup in the carotid arteries and improve circulation. Its flavonoids also prevent cholesterol oxidation, one of the first steps in arterial plaque formation.
Tip: Choose pure, unsweetened pomegranate juice, or add fresh seeds to smoothies to retain fibre and maximise the antioxidant boost.
Beetroot Juice: The Nitrate-Rich Drink That Improves Blood Flow and Lowers Pressure
Beetroot juice is often praised by athletes for enhancing stamina, but it’s equally beneficial for the heart. Beets are naturally high in nitrates, which the body converts into nitric oxide, a compound that relaxes blood vessels, improves oxygen delivery, and reduces arterial stiffness.
Research from the National Institutes of Health suggests that drinking beet juice daily may lower blood pressure and enhance overall circulation. It also supports liver function, which helps in cholesterol metabolism, further protecting arteries from fatty buildup.
Tip: Enjoy a glass of beetroot juice in the morning or before workouts for better energy and vascular health.
Turmeric Milk: The Golden Drink That Fights Inflammation and Supports Artery Health
Turmeric, a key spice in Indian kitchens, contains curcumin, a bioactive compound known for its anti-inflammatory and cholesterol-lowering properties. According to NIH-backed studies, curcumin helps reduce arterial inflammation, enhances fat metabolism, and may help stabilise existing plaque.
Adding black pepper enhances the absorption of curcumin, turning this humble drink into a powerful remedy. A daily cup of turmeric milk, made with a pinch of turmeric and black pepper, can support better blood flow and overall cardiovascular health.
Tip: For best results, drink warm turmeric milk at night, as it also helps relax the body and improve sleep quality.
Common Symptoms of Arterial Plaque You Should Never Ignore
Plaque buildup in the arteries often develops silently over time, but there are warning signs you shouldn’t overlook. These may include:
- Chest pain or pressure (angina)
- Shortness of breath
- Fatigue and dizziness
- Numbness or weakness in limbs
- Leg pain during walking (peripheral artery disease)
As arteries narrow, blood flow becomes restricted, which can lead to high blood pressure, irregular heartbeat, and eventually, heart attack or stroke. Recognising these symptoms early and taking preventive measures, such as staying active and drinking artery-friendly beverages, can make a big difference.
Small Changes Can Protect Your Heart for Life
While these drinks cannot magically remove plaque overnight, they can support your heart’s natural defences. Combined with a balanced diet, regular exercise, and routine check-ups, they help reduce the risk of heart disease and promote long-term cardiovascular health.
Remember: a healthy heart is built one habit at a time, and what’s in your cup can be just as powerful as what’s on your plate.
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