15 Natural Foods and Spices That Protect Your Arteries

11. Flaxseeds: Fiber and Plant Omega-3s

Tiny but mighty, flaxseeds mix plant-based omega-3s (alpha-linolenic acid), lignans, and a generous dose of soluble fiber—all of which collaborate to lower cholesterol and help stabilize blood pressure. Ground flax is easiest for your body to absorb; aim for a tablespoon daily stirred into yogurt, oatmeal, or a morning smoothie. The nutty flavor plays well in both sweet and savory dishes. Store ground flaxseed in the fridge to preserve freshness, and avoid whole seeds unless you enjoy the crunch—they tend to pass through your system undigested. These seeds fit seamlessly into busy routines and offer a subtle, ongoing foundation for your artery-friendly habits.

12. Okra: Mucilage to Trap Cholesterol

Okra often flies under the radar, but its unique “mucilage”—a gel-like substance created by exopolysaccharides (EPS)—acts almost like a magnet for cholesterol, trapping it and helping carry it out of your system. Research supports okra’s role in reducing both cholesterol and blood pressure, giving it a special seat at the arterial health table. Enjoy it steamed, sautéed, or added to dishes like gumbo or stews. For those wary of its distinctive texture, slicing okra into thin rounds before cooking can limit its “sliminess.” Experiment with gentle seasonings or a quick stir-fry for a new spin. Adding something a little unexpected is sometimes all it takes to brighten your path to better health—and keep things fresh in the kitchen.