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Top vascular surgeon shares 3 habits that help clear blocked arteries and protect your heart
Keep your arteries healthy with simple changes. Increase Vitamin K2 from foods like cheese and eggs. Cut down on white bread and sugary snacks. Get 30 minutes of daily exercise like walking or swimming. These steps prevent plaque buildup and reduce risks of heart attack and stroke. Dr Sumit Kapadia advises these natural methods for lifelong heart protection.
We make it a habit to keep our homes clean, yet we often forget that the arteries in our body require the same kind of care. Arteries act as vital highways, transporting oxygen-rich blood to every organ. When they remain clear and flexible, the heart does not struggle to pump. However, when they become clogged, the risk of heart attack, stroke, high blood pressure and peripheral artery disease (PAD) rises significantly.
According to vascular surgeon Dr Sumit Kapadia, in a TOI report, who has 18 years of clinical experience, a few simple and natural lifestyle adjustments can make a major difference in keeping arteries healthy and preventing cardiovascular disease. Below are the three most effective and scientifically supported methods.
What Happens When Arteries Start to Clog
Arterial blockage begins when plaque builds up inside the artery walls. Plaque is made of cholesterol, fats, calcium and cellular debris, a process medically known as atherosclerosis.Early warning signs include:
Reduced blood and oxygen supply Chest discomfort due to restricted circulation The heart working harder to push blood through narrowed arteries
Preventing plaque accumulation early is crucial, as this condition advances silently for years before a major cardiovascular event occurs.
1. Increase Vitamin K2 Intake for Flexible, Healthy Arteries
Vitamin K2 plays a vital role in arterial health. It activates proteins responsible for preventing calcium deposits from hardening inside artery walls. When vitamin K2 is deficient, calcium settles in the arteries, leading to vascular calcification and stiffness, both of which significantly raise cardiovascular risk.Foods naturally high in Vitamin K2 include:
Cheese Egg yolks Dairy products Fermented foods such as natto and sauerkraut
Clinical studies show that adequate vitamin K2:
decreases arterial stiffness slows coronary artery calcification supports improved heart function over time
2. Reduce Refined Carbohydrates to Prevent Vascular Inflammation
Refined carbohydrates may contain little fat but significantly contribute to inflammation in the arteries. Chronic inflammation increases oxidative stress and accelerates plaque formation.Common refined carbohydrates that harm arterial health include:
White bread Sugary snacks Fizzy drinks Heavily processed packaged foodsHealthier alternatives include:
Whole grains Vegetables Legumes High-fibre foods
Replacing refined carbohydrates with whole, fibre-rich foods reduces inflammation, improves arterial elasticity and supports long-term cardiovascular wellness.
3. Daily Physical Activity to Maintain Smooth Blood Flow
Movement is a powerful natural way to keep arteries free of plaque. Just 30 minutes of physical activity per day can significantly improve blood circulation and support heart function.Effective options include:
Brisk walking Cycling Swimming Gym workouts Strength trainingRegular exercise is known to:
reduce blood pressure regulate cholesterol levels support weight management strengthen the heart and vascular system
Studies consistently show that physically active individuals have lower rates of cardiovascular disease and better overall vascular function.
Dr Sumit Kapadia's Advice in Brief
A strong arterial system depends on three pillars:Adequate Vitamin K2 to prevent calcium buildup in arteries Lower refined carbohydrates to reduce inflammation and plaque formation Daily exercise to maintain circulation and cardiovascular strengthWhen these strategies are combined, they provide a powerful and natural routine for lifelong heart protection.
Symptoms of Peripheral Artery Disease (PAD)
Peripheral artery disease occurs when plaque narrows the arteries supplying the legs. Symptoms commonly include:Leg pain or cramping when walking (relieved by rest) Numbness, weakness or coldness in the lower leg or foot Pale or bluish skin Slow-healing wounds on the feet or legs Weak pulses in the legsEarly diagnosis and lifestyle management can prevent disease progression and improve circulation.
How Plaque Builds Up Inside Arteries
Plaque forms when cholesterol, fat and calcium attach to artery walls. Over time, it hardens and restricts blood flow. Reduced flexibility increases pressure on the heart and may eventually lead to:Heart attack (if a coronary artery is blocked) Stroke (if a plaque rupture triggers a clot in a brain artery)The same plaque formation process also affects arteries in the arms and legs, contributing to peripheral artery disease.
Why Artery Disease Often Starts in the Legs
The arteries in the legs are long, work against gravity and are under constant pressure during daily movement. Over time, these arteries become more vulnerable to plaque buildup. Symptoms in the legs are often early warning signs of developing cardiovascular disease elsewhere in the body. Recognising them early allows timely intervention and helps prevent long-term damage.Ways to Keep Arteries Clear
Good arterial health does not require complicated treatments. Consistent everyday habits make the biggest difference:Include vitamin K2-rich foods in the diet Minimise refined carbohydrates and added sugars Stay physically active every dayThese scientifically supported strategies are recommended by leading vascular specialists, including Dr Sumit Kapadia. Maintaining clear arteries today can significantly reduce future cardiovascular risk and support a healthier, more active life.Add as a Reliable and Trusted News Source Add Now!
Source: EconomicTimes
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