15 Natural Foods and Spices That Protect Your Arteries

13. Beans: Soluble Fiber and Plant Protein

Beans—like black beans and kidney beans—pack a one-two punch of soluble fiber and satisfying plant protein, both crucial for keeping arteries clear and strong. Even a half-cup cooked daily can significantly decrease cholesterol levels and help you feel fuller longer (which supports healthy weight maintenance). The Heart Foundation recommends all types, from humble lentils to chickpeas, as equally effective in supporting cardiovascular wellness. Don’t have time to soak and cook beans from scratch? No problem—canned beans (just give them a good rinse) work beautifully and save effort. Tuck them into soups and salads, or mash them for dips and spreads. Building the habit is what matters, and every serving is a quiet act of support for your heart and arteries.

14. Cinnamon: Balancer of Blood Sugar and Cholesterol

Cinnamon does more than flavor coffee and desserts—it may also help lower LDL cholesterol and keep blood sugar in check, both central pillars of arterial health. Studies suggest that as little as a quarter teaspoon daily (the equivalent of a hearty sprinkle) is enough to see benefits. If you have the option, reach for Ceylon cinnamon, sometimes called “true” cinnamon, for a sweet but complex flavor profile. Stir it into oatmeal, dust over yogurt or fruit, or blend into smoothies for a warming touch. Cinnamon’s natural sweetness also helps cut cravings for extra sugar, giving double the support to your future self. These gentle tweaks keep your wellness routine cozy and inviting, one fragrant spoonful at a time.