Doctor-Approved Foods to Protect Your Arteries Naturally

23. Cacao Nibs/High-Flavanol Cocoa Powder

Unsweetened cacao nibs or high-quality cocoa powder (not Dutch-processed) are dense sources of flavanols—a specific type of antioxidant that profoundly affects vascular function. Flavanols stimulate the production of nitric oxide (NO) in the arteries, which signals the blood vessel walls to relax and widen, thus improving blood flow and lowering blood pressure. This powerful vasodilation directly reduces the strain on the heart and helps prevent the stiffness that leads to atherosclerosis. Add cacao nibs to yogurt or smoothies, or use unsweetened powder in beverages for a daily cardiovascular benefit.

24. Natto and Vitamin K2: The Anti-Calcification Factor

Natto, a traditional Japanese fermented soybean product, is the richest dietary source of Menaquinone-7 (MK-7), a highly bioavailable form of Vitamin K2. While Vitamin K1 aids in blood clotting, K2 plays a unique and critical role in cardiovascular longevity by regulating calcium. It activates Matrix Gla Protein (MGP), which specifically binds to excess calcium circulating in the bloodstream and inhibits it from depositing in soft tissues like the arterial walls. This mechanism is crucial for preventing vascular calcification and maintaining arterial elasticity—the opposite of atherosclerosis. Though its pungent flavor is intense, a small, regular serving of natto is one of the most proactive, science-backed steps you can take against arterial stiffening.