A culinary delight that could work wonders for your arteries has been revealed by health guru Dr Eric Berg DC.
He says the tantalising dish might just be “the best” option for slashing “decreasing your risk of coronary heart disease”.
The nutrition virtuoso is the author of ‘The Healthy Keto Plan’ and is famed for his expertise in healthy ketosis and intermittent fasting.
He has drawn the attention of over 12 million people on YouTube who subscribe to his channel. One of his most viewed videos is titled: “The best MEAL to clear out your arteries.”
The clogging of arteries is known as Atherosclerosis. British Heart Foundation (BHF) warns atherosclerosis is a “potential silent killer” as some people may not realise they have it until symptoms emerge.
Atherosclerosis is caused by a pileup of fatty deposits within our vital blood vessels. It can trigger severe health issues like heart attacks or strokes, as it disrupts smooth blood circulation.
It’s not uncommon for individuals to first discover their problematic atherosclerosis post-crisis, following a stroke or heart attack , reports Surrey Live.
Dr Berg says the plaque that builds up in arteries is largely a combination of calcium, proteins, and cholesterol.
He details: “In many cases, the calcium results from biofilms, which are colonies of microbes with something like a shell to protect themselves.
Atherosclerosis is where your arteries become narrowed, making it difficult for blood to flow through them (Image: Getty)
“Biofilms usually accumulate on roughened edges – if the arteries are smooth and strong, they probably won’t accumulate there. Lesions, oxidation, inflammation, or damage could lead to plaque in the arteries.”
His insights don’t stop there; he also linked high levels of small-particle LDL cholesterol to poor diets.
“A person with clogged arteries typically also has high LDL cholesterol (small-dense particle size LDL). Both arterial plaque and this type of LDL are correlated with a high-carb, high-sugar diet.”
The NHS advises that lifestyle changes such as ditching smoking, eating healthy, and regular exercise can stave off the worsening of atherosclerosis.
High cholesterol: Nutritionist reveals top prevention tips
Best nutrients to reduce the risk of heart disease:
- Vitamin K2 – found in foods like sauerkraut, kefir, hard and soft cheeses, chicken and egg yolks.
- Vitamin C – found in foods like oranges, peppers, strawberries, papaya, broccoli, spinach and tomatoes.
- Vitamin E – nuts and seeds, vegetable oils, eggs, kiwis, avocados and lettuce.
- Omega-3 fatty acids – salmon, mackerel, tuna, sardines, flaxseed, chia seeds and walnuts.
When it comes to combatting heart disease, certain nutrients may be particularly beneficial.
The National Institutes of Health have found that upping your vitamin K2 intake might lessen arterial stiffness, curb vascular and valvular calcification, and lower the incidences of diabetes, coronary artery disease, and cardiovascular death.
A 2021 study underlined the importance of vitamin K2 in cardiovascular well-being by maintaining calcium balance.
Additionally, vitamin C could be a stalwart defender against LDL cholesterol damage—the precursor to arterial plaque deposits that provoke heart attacks or strokes. Some research suggests vitamin C’s role in maintaining arterial flexibility.
Dr Berg extols the virtues of vitamin E, stating: “It is a fat-soluble vitamin, which means it can penetrate the cell wall and the plaque inside of the arteries to help dissolve the plaque. It may also help decrease platelets from forming that form clots.
“It may even help prevent the oxidation of cholesterol. Vitamin E is important in helping to prevent clot formation, which can also lead to strokes.”
Meanwhile, Harvard Health Publishing has highlighted the benefits of omega-3 fatty acids, particularly eicosapentaenoic acid and docosahexaenoic acid, predominantly found in fish and fish oil.
These omega-3s have been championed by the American Heart Association for over two decades to mitigate cardiovascular events in individuals with existing heart conditions.
Dr Berg’s meal for clear arteries includes wild-caught salmon, sauerkraut and a large arugula (Image: Getty)
Best meal for your cardiovascular system:
- Wild-caught salmon.
- Sauerkraut.
- A large arugula salad with extra-virgin olive oil, apple cider vinegar, sunflower seeds, Parmigiano cheese, and garlic.
For the ultimate heart-healthy meal, Dr Berg recommends salmon due to its high Omega-3 content, which aids the arteries and heart muscles.
“Having enough omega-3 will decrease your inflammation in your arteries and doing that can actually lower blood pressure as well,” he explains.
Additionally, sauerkraut, a fermented cabbage dish rich in lactic acid bacteria, comes highly recommended by Dr Berg.
He notes: “Lactic acid bacteria as a standalone thing is very interesting because it can help lower blood pressure, inhibit biofilms and decrease the risk of cardiovascular disease by supporting your gut. There is a huge relationship between a healthy gut and a healthy heart.”
In a continued health revelation, he explained: “Having enough of this lactic acid bacteria can enhance your production of secondary bile salts, which can help the absorption of more vitamin E, vitamin D and vitamin K2. All three of those are fat soluble and can greatly support the cardiovascular tissue.”
Elaborating on the benefits of choosing the right salad greens, Dr Berg added, “Arugula as a vegetable is a superior salad green compared to regular lettuce. First of all it’s cruciferous so it’s really good for the liver. It has blood glucose lowering properties.”
He highlighted arugula’s comprehensive benefits, saying, “It also has fibre that feeds the bacteria, and it’s also loaded in potassium, which can help keep the arteries softened so your blood pressure can stay normal.”