The One Thing to Do Every Single Day to Lower Inflammation In Your Arteries, According to Cardiologists
"Inflammation" is making the rounds on social media—and cardiologists aren't upset that there's an increase in awareness about it.
"Artery inflammation—also known as atherosclerosis—is more than just a medical buzzword," says Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein. "It's a key contributor to heart disease, stroke and other serious conditions."
However, Dr. Kee and other cardiologists emphasize that it's crucial to have the most accurate information on artery inflammation, including how to lower it—because yes, that's possible and important.
Yet, taking the reins of your health can feel overwhelming, especially in today's age of information overload. Cardiologists suggest starting with this one daily habit to lower inflammation in your arteries.
🩺 💊
What Is Artery Inflammation, Anyway?
"Artery inflammation is the process that leads to the buildup of plaque inside your arteries," Dr. Kee reports. "This plaque is made up of fats, cholesterol and inflammatory cells, and it can narrow or block blood flow."
High cholesterol is commonly linked to inflammation in the arteries, but it's not the only risk culprit.
"It can be caused by many factors such as high cholesterol—especially elevated levels of low-density lipoprotein (LDL), high blood pressure, smoking, as well as infection and autoimmune diseases," says , a cardiologist with Manhattan Cardiology and a labfinder.com contributor.
Dr. Kee notes that even a diet high in processed foods can raise your odds of excess inflammation (bookmark that point).
"When you have risk factors...your immune system gets activated," Dr. Kee shares. "This can cause damage to the inner lining of your arteries, allowing bad cholesterol to sneak in. White blood cells rush in to clean up the mess, but can make things worse by turning into 'foam cells,' which further fuel inflammation."
The more this plaque builds up, the greater the risk it poses to your heart health.
"As the inflammation continues, it leads to more accumulation, increasing the size of the plaque," explains , a board-certified cardiologist and Medical Director of the Women's Heart Center at MemorialCare Heart & Vascular Institute at Long Beach Medical Center. "It makes it unstable, easy to rupture and form a clot and cause a heart attack."
Dr. Kee adds that artery inflammation is also a risk factor for strokes and peripheral artery disease. It's frightening, but he shares that you won't notice symptoms of too much inflammation in your arteries. Instead, Dr. Kee notes that your doctor will order a blood test called high-sensitivity C-reactive protein (hs-CRP).
Related:
What To Do Every Day To Lower Artery Inflammation
Cardiologists reveal that consistently following a Mediterranean-style diet is one of the best things you can do to lower inflammation in your arteries. "The Mediterranean diet isn't just a trend—it's a time-tested, science-backed way to protect your heart and reduce inflammation," Dr. Kee raves. "With its colorful foods, healthy fats and lifestyle focus, it's a delicious path to better cardiovascular health."
Dr. Kee reports that the eating plan—which U.S. News & World Report named the No. 1 diet for the eighth consecutive year in 2025—is inspired by the traditional cuisines of countries like Greece, Italy and Spain.
Backing up, Dr. Kee mentioned the Mediterranean eating plan is "delicious." "Diet" and "delicious" don't often go together. However, this diet doesn't focus on another D word (deprivation), nor is it rigid.
"It emphasizes foods you should consume in higher quantities in your daily meals like vegetables, fruits, grains and legumes, good fats like olive oil and good protein," Dr. Suppogu notes. "It stresses limiting red meats and processed food."
Dr. Gould says that examples of foods you'll load up on while following a Mediterranean diet and lowering artery inflammation in the process include:
Whole wheat bread
Whole wheat pasta
Brown rice
Beans
Lentils
Olive oil
Nuts
Seeds
Salmon
Low-fat dairy products, like Greek yogurt
The eating plan doesn't just focus on what you put on your plate, but also on the whole vibe of your meal.
"It also emphasizes not just focusing on your meals and enjoying them without distractions, but to enjoy meals together with family and friends in social settings," Dr. Suppogu says.
Related:
Why The Mediterranean Diet Lowers Artery Inflammation
Cardiologists note that the nutritional components of the Mediterranean diet have numerous benefits, including the potential to lower harmful cholesterol and inflammatory biomarkers, as well as promote beneficial gut bacteria.
"The Mediterranean diet works as a natural medicine for our arteries because it is rich in fiber, antioxidants and healthy fats," explains Dr. Joseph Lodato, MD, a cardiologist at Kaiser Permanente in Washington, D.C. and Maryland
Cardiologists dug into more specifics about why the Mediterranean diet lowers inflammation in the arteries.
1. It helps you with cholesterol control
Elevated cholesterol raises your risk of higher inflammation in the arteries. However, chowing down on foods in the Mediterranean diet can help keep cholesterol levels in check.
"Polyphenols, which are found in extra-virgin olive oil and other plant-based foods, stop harmful cholesterol (LDL) from oxidizing and thus prevent it from forming dangerous, inflamed plaques in your arteries," Dr. Lodato says.
A 2023 meta-analysis in Advances in Nutrition supported the idea that Polyphenol consumption could improve total cholesterol.
2. It reduces your inflammation biomarkers
"The diet lowers inflammatory markers in your blood, like high-sensitivity C-reactive protein (hs-CRP), which is often used to gauge artery inflammation," Dr. Kee explains.
Dr. Lodato attributes the fiber and healthy fats in a Mediterranean diet as a primary reason why people who consume Mediterranean-style diets experience less inflammation.
"The healthy fats and fiber in this diet work to reduce inflammation to protect your arteries and your metabolic system," Dr. Lodato says. "Research has shown that eating a Mediterranean diet reduces inflammation, and this in turn reduces your risk of having heart attacks and strokes."
3. It improves your gut health
Maybe there's something to the line "the way to the heart is through the stomach."
"The Mediterranean diet supports a healthy gut microbiome, which is increasingly linked to reduced inflammation and better heart health," Dr. Kee notes.
The authors of anInternational Journal of Environmental and Public Health2020 report indicated that more research is needed. Still, they noted that data suggested a link between gut bacteria and inflammation (and cardiovascular health).
Related
Other Ways to Support Your Arteries
A Mediterranean diet is an excellent strategy for lowering artery inflammation and boosting your heart health. It can also inspire you to adopt other heart-healthy habits that cardiologists recommend, such as exercising, prioritizing sleep, and attending regular doctor's appointments. They shared other practical tips for managing inflammation.
1. Get plenty of exercise
Dr. Suppogu suggests getting daily physical activity, such as adding a 30-minute cardio workout five times per week to your routine.
"Daily physical activity...helps to burn the fat, decrease bad cholesterol LDL levels and promote good cholesterol HDL levels," Dr. Suppogu reports. "It decreases inflammation by promoting healthy endothelial function by decreasing oxidative stress at the cellular level and decreasing bad cardiac outcomes."
Log a half-hour workout at a moderate intensity five times per week, and you'll meet the American Heart Association's recommendations for physical activity.
2. Attend regular check-ups with your PCP
Knowledge is power.
"Attend regular physical check-ups with your primary care physician so you know what your numbers are—cholesterol, blood pressure and weight," Dr. Suppogu advises.
Once you know where you stand, Dr. Suppogu says you can work to improve or maintain your numbers, which might include medications.
3. Get quality sleep
Your heart is begging you to rest, and so are cardiologists.
"Lack of sleep leads to increased inflammation, blood pressure levels and unhealthy cholesterol," Dr. Lodato notes. "Most adults function at their best when they sleep for 7 to 9 hours per night."
A 2020 study indicated that interrupted sleep increased the risk of arterial inflammation.
Up Next:Sources:
Dr. Patrick Kee, MD, Ph.D. a cardiologist with Vital Heart & Vein
Dr. Randy Gould, DO, a cardiologist with Manhattan Cardiology and a labfinder.com contributor
Dr. Nissi Suppogu, MD, a board-certified cardiologist and Medical Director of the Women's Heart Center at MemorialCare Heart & Vascular Institute at Long Beach Medical Center
Best Diets Overall 2025. U.S. News & World Report.
Dr. Joseph Lodato, MD, a cardiologist at Kaiser Permanente in Washington, D.C. and Maryland
Efficacy of Dietary Polyphenols from Whole Foods and Purified Food Polyphenol Extracts in Optimizing Cardiometabolic Health: A Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition.
The Mediterranean Diet and Cardiovascular Health: A Critical Review. Circulation.
Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients.
The Gut Microbiota and Inflammation: An Overview. International Journal of Environmental and Public Health.
American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.
Broken sleep predicts hardened blood vessels. PLOS Biology.
The One Thing to Do Every Single Day to Lower Inflammation In Your Arteries, According to Cardiologists first appeared on Parade on Aug 14, 2025
This story was originally reported by Parade on Aug 14, 2025, where it first appeared.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
14 hours ago
- Yahoo
This Mediterranean Diet Snack May Help Reduce Dementia Risk, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDN Key Points The Mediterranean diet is filled with foods that support brain health. Nutrient-dense snacks are an easy way to work more of these foods into your day. Lemon-Raspberry Frozen Yogurt Bites are packed with nutrients that may protect against dementia. From what you eat to how you sleep and move, your everyday decisions can either increase or decrease your risk of dementia. When it comes to reducing that risk, the Mediterranean diet can have a powerful impact. And we're not just talking about meals. Snacks can help, too. Like our Lemon-Raspberry Frozen Yogurt Bites. These little nuggets lean heavily on foods that are foundational to the Mediterranean diet, like fruit and yogurt. Plus, they're loaded with nutrients that may reduce your risk of dementia. They're also fun to eat and packed with flavor! Read on to learn why dietitians say these creamy snacks are a top choice for keeping your brain sharp, plus other tips to help you choose a brain-healthy snack. Why Lemon-Raspberry Frozen Yogurt Bites May Help Reduce Dementia Risk Our Lemon-Raspberry Frozen Yogurt Bites combine raspberries, yogurt, ginger and a touch of maple syrup for sweetness. Plus, they're quick to prepare for a refreshing snack. Here's how they may protect against dementia. May Reduce Inflammation 'Raspberries are full of vitamin C, an antioxidant that helps reduce inflammation and also [protects against] cell damage and oxidative stress, linked to dementia and aging of the brain,' says Maggie Moon, M.S., RD. , , In fact, a generous 1-cup serving of these zesty little bites gives you a whopping 61% of the vitamin C you need per day. That's not all, says Moon. This recipe's raspberries are also rich in antioxidants called flavonoids that may reduce inflammation, protect cognition and improve memory. For instance, one prospective study found that people who reported eating a flavonoid-rich diet had a reduced risk of cognitive decline. And other studies have reported similar results. 'A large 2024 cohort study of over 120,000 people suggests an additional six servings of flavonoid-rich foods and beverages per day may help to reduce risk of dementia,' says Sheri Gaw, RDN, CDCES. Excellent Source of B12 This snack isn't just beneficial for combating inflammation. Its Greek yogurt provides more than 40% of your daily dose of vitamin B12. 'This nutrient plays a key role in brain health and nerve function,' says Kayla Farrell, RDN. Yet, unless you eat animal foods, like meat, fish, poultry, eggs or dairy, you may not be getting enough B12. While more research is needed, one study points to low vitamin B12 levels as an overlooked cause of dementia and mild cognitive decline. Can Help Support Gut Health 'Greek yogurt is also full of probiotics that support gut health, which may influence brain function through the gut-brain connection,' says Farrell. One study found an association between higher levels of unfavorable gut microbes and dementia. At the same time, another suggested that probiotics may improve cognition. As encouraging as this research is, results have been mixed, so more study is needed. Contain Polyphenols The ginger in these tasty bites may offer another layer of brain protection. 'Herbs and spices are some of the most concentrated sources of brain-protective polyphenols, and preliminary research suggests ginger may provide a modest edge when it comes to memory and reaction time,' says Moon. According to one review study, ginger may even have the potential to protect against Alzheimer's disease. 'Aside from the newer research, ginger has been used in the kitchen and in traditional medicine for centuries,' adds Moon. Low in Added Sugars Research has found that eating patterns high in added sugars may increase the risk of dementia. Experts suspect that excess added sugar may promote insulin resistance, which can affect cognitive function over time. One serving of these yogurt bites contains just 3 grams of added sugars from maple syrup. So, they're a healthy way to satisfy your sweet tooth without overloading your brain with added sugars. How to Choose a Brain-Healthy Snack As nutritious as these yogurt bites are, they aren't the only snack that can do your brain good. When you're looking for a snack to support brain health, these expert tips can help. Add More Plants: 'When in doubt, eat more plants,' says Gaw. Many of the anti-inflammatory compounds associated with reductions in dementia risk, like flavonoids, polyphenols, vitamins and minerals, are found in abundance in plants. 'While vitamins and minerals can be replicated in pills or supplements, whole plant foods, such as fruits, vegetables, whole grains, nuts, seeds and plant-based oils, offer a much more comprehensive nutritional package,' adds Chris Henigan, M.S., RD, LDN. Consider the MIND diet. 'The MIND diet, a plant-forward diet that combines the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets and emphasizes berries, leafy greens, beans and whole grains, has been shown to support cognitive function,' says Gaw. It also encourages eating less red meat, fried foods, high-sugar desserts and butter. Prioritize Nutrient-Dense Foods: Nutrient-dense foods can be found in all food groups, which further underscores the importance of eating a diverse diet. For the best benefits, Moon recommends focusing on your overall eating pattern, rather than hyperfocusing on a few select foods. Think Healthy Fats: 'Fatty fish, walnuts, chia seeds and flaxseed meal are fantastic sources of omega-3 fats that may help to reduce dementia risk,' says Gaw. Snack on some tuna with whole-grain crackers or smoked salmon on a whole-wheat mini bagel. Limit Added Sugars: You don't have to load up on sugary snacks to get the sweetness you crave. Instead, look to fruit for natural sweetness. Unlike foods with added sugar, its fiber slows down the absorption of its sugars for a steadier blood sugar response. Our Expert Take Adding the right foods to your plate can support optimal brain function. And the Mediterranean diet is a great place to start. It's loaded with foods linked to better brain health. While meals can help you get these nutrients, don't overlook snacks like our Lemon-Raspberry Frozen Yogurt Bites. They're filled with vitamin B12 and anti-inflammatory nutrients like vitamin C, flavonoids and polyphenols, which have been linked to better brain health. Plus, they're refreshing, delicious and easy to make. As a bonus, they'll stay fresh in your freezer for up to a month for easy snacking at your fingertips. Now, that's what we call a no-brainer! Read the original article on EATINGWELL
Yahoo
17 hours ago
- Yahoo
The 6 Best Healthy Habits to Help You Live Longer
Key Points Long-lived Blue Zone residents focus on daily movement, plant-rich diets and social ties. Genetics play a small role in lifespan; lifestyle and environment make the biggest impact. Simple habits like cooking at home, limiting sugar and prioritizing sleep can boost longevity. While the Mediterranean diet tends to get most of the glory in the health landscape—as a way of life that's ideal to support heart health and as a terrific option for individuals diagnosed with type 2 diabetes—it's not the only lifestyle that can help boost longevity. There are people from a handful of communities across the globe who live just as long, says Dan Buettner, the author of The Blue Zones American Kitchen. As the founder of the Blue Zones project in 2000, he pulled together medical researchers, anthropologists, demographers and epidemiologists to help distill data from the world's longest-lived people to discover their secrets, Buettner tells EatingWell. The Blue Zones team has built upon those conclusions using evidence-based data for the past 20 years to land on several lifestyle factors that play into longevity. It's not just about genetics, Buettner adds, citing the 1996 Danish Twin Study published in Human Genetics, which established that only about 20% of how long a person lives is based on genetics. "This leaves the other 80% up to lifestyle and environment. So while genetics can play a role, it's important for people to focus more on what they can control or change and setting up their routine and environments," he says. What Are the Blue Zones, and How Do They Compare to the Average American Lifestyle? There are five known Blue Zones in the world, and just two of them are considered part of the Mediterranean region: Okinawa, Japan Nicoya, Costa Rica Ikaria, Greece Loma Linda, California Sardinia, Italy "In these five regions, the population overwhelmingly lives to be 100 years or older. Not only that, but these folks are living healthier—not just longer—lives," says dietitian Caroline Thomason, RD, CDCES. "While folks in the U.S. live to be much older than in previous generations, we certainly are not always in good health at the end of our days." So what do these sage folks in the Blue Zones do daily to live longer, healthier and more vibrant lives? Read on to learn more about six healthy habits that may help you live longer. 1. Don't Count Calories—Instead, Eat Until You're Mostly Satisfied Skip the detox or cleanse, and instead, try to follow "hara hachi bu" as you keep a wide variety of nutritious—and local, if possible—foods in the mix. This mindset is a key factor in Okinawa, where this 2,500-year-old Confucian mantra reminds locals to enjoy meals and snacks until their stomachs are 80% full, rather than counting calories or crash dieting. "Almost all of the foods consumed by centenarians in the Blue Zones grow within a 10-mile radius of their homes," Buettner says, but any whole grains, nuts, seeds, beans, legumes, fruits and vegetables will serve your health well. According to a review and new analysis of past data, people who eat more whole grains, legumes, fish, fruits, vegetables and nuts—while cutting back on red and processed meats, sugar-sweetened drinks and refined grains—starting at age 20 may add more than 10 years to their life expectancy. Of course we can't control all health outcomes, and healthy eating isn't a cure-all, but even if a person started these strategies at 60, the data suggest they might expect to add about 8½ years to their life. Consider frozen, canned or fermented foods if your fresh faves aren't accessible. And if you're not sure where to start, Margaret Fruhbauer, D.O., a board-certified internal medicine physician, suggests outsourcing, asking for help and tapping tools that make healthy eating easier, such as local food access organizations or a dietitian affiliated with a health provider's office. "There are many meal delivery services that focus on healthy eating. Many of my patients have found that using a slow cooker, Instant Pot or air fryer can make meal prep easier," she says. Try to make it a team effort: "Incorporating the family into decisions about meal planning and food prep can help." 2. Limit Added Sugars Eating less ultra-processed food will likely mean you'll naturally consume fewer grams of added sugars. Buettner confirms that people in the Blue Zones eat sugar intentionally, not by habit or accident. "They consume about the same amount of naturally occurring sugars as North Americans do, but only about a fifth as much added sugar—no more than 7 teaspoons of sugar a day," he says. American adults, on average, consume about 17 teaspoons of added sugar each day, which is more than two to three times the amount recommended. Much of this added sugar hides out in sneaky sources like sugar-sweetened drinks, yogurt, breakfast cereal and plant-based milk, to name a few. 3. Cook More at Home About 60% of Americans eat dinner out at least once each week. In contrast, people in the Blue Zones tend to view home-cooked meals as a cornerstone of daily life. While they occasionally dine out, they're known to take pride in making cooking an event. For instance, in some households, meals often come with multiple courses of family recipes made with love. When cooking more at home, you will have more control over the ingredients you use, you may naturally eat a smaller portion, and you'll score the stress-relieving benefits of creating something from scratch. Plus, research shows that compared to peers who eat out less than one meal per week, individuals who frequently eat meals prepared away from home, two or more meals per day, may have a higher risk of dying from any cause. 4. Share Food With Others Now that you've cooked your meal, you can score even more wellness gains by sharing it with others. "The world's longest-lived people chose—or were born into—social circles that supported healthy behaviors," Buettner says. "Okinawans created 'moais,' or groups of five friends that committed to each other for life. Research from the Framingham Studies shows that smoking, obesity, happiness and even loneliness are contagious too. The social networks of long-lived people have favorably shaped their health behaviors." Studies have shown that families who share meals tend to consume more fruits, vegetables and health-promoting nutrients. The quality of the nutrition isn't the only benefit; the social connections, emotional memories and even the affordability and accessibility of foods also play a big role in how eating impacts mood and well-being. 5. Incorporate Activity Into Your Daily Life "The world's longest-lived people don't pump iron, run marathons or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it," Buettner reveals. Things like tending to the garden and keeping up with house and yard work without high-tech tools add in significant daily movement. Whether you find joy in hiking while listening to your favorite podcast, prefer to tend your vegetable garden or enjoy walking around the neighborhood to chill out after a long day, moving more has been shown to improve mood through the boost of natural "feel-good" neurotransmitters known as endorphins. Cardio, resistance training, yoga, tai chi, Pilates or any activity can bolster balance, increase strength, burn calories and reduce the risk for depression, heart disease and more, according to Fruhbauer. Your local community center may offer fun classes you could attend. "Many times people will say they don't have time to exercise," she says, but you need not commit to 60 or even 30 minutes. In fact, a mere 2-minute walk after a meal can help balance blood sugar. When possible, she says, "I encourage my patients to go for a walk on their lunch breaks or try light weight lifting while watching your favorite TV show in the morning or evening." 6. Prioritize Sleep and Stress-Relief Chronic sleep deprivation can increase everything from pain related to migraines and fibromyalgia to risk for heart disease and cancer, Fruhbauer explains. Buettner adds that a constant or frequent barrage of stressors (ahem, constant phone pings and frightening or tension-filled news updates) can trigger chronic inflammation, which is associated with every major age-related disease. According to Buettner, many people in the long-lived Blue Zone communities have common routines that help shed stress, such as taking a few moments to remember their ancestors, praying, taking naps and gathering for happy hours. Many of these involve some aspect of social community, which can amplify the benefits. Fruhbauer suggests scheduling time for self-care, just like you might coordinate an oil change or haircut in advance. She believes that creating a commitment three days per week for even 15 minutes can make an impact over time. Walking, meditation and breathing are science-backed and free ways to reduce stress and also promote sounder sleep. Taking a break from electronic devices 30 to 60 minutes before snooze time, eating more sleep-supporting foods and following bedroom design tips can all make a big difference in your rest success. Our Expert Take The Blue Zones are five regions around the world that are home to the most centenarians, or people who live to age 100 or older. Those who live the longest and strongest usually live in environments that nudge them daily to move, eat nutritious foods (mostly plants) and focus on sleep and stress management. While the Blue Zones environment is often set up so that the healthy choice is the easy choice, you don't need to rely on sheer willpower to make these healthy changes for longevity, Buettner says. Instead, try to sprinkle in numerous small changes to your daily routine and environment to promote well-being, and surround yourself with like-minded friends who appreciate joyful movement. Seek out methods of self-care that are easy to slide into your daily routine, and try tweaks for better sleep in one week. "As you continue to make these small changes over time, you will curate an environment that promotes your health and well-being," Buettner concludes. Read the original article on EATINGWELL
Yahoo
a day ago
- Yahoo
The One Thing to Do Every Single Day to Lower Inflammation In Your Arteries, According to Cardiologists
The One Thing to Do Every Single Day to Lower Inflammation In Your Arteries, According to Cardiologists originally appeared on Parade. "Inflammation" is making the rounds on social media—and cardiologists aren't upset that there's an increase in awareness about it. "Artery inflammation—also known as atherosclerosis—is more than just a medical buzzword," says Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart & Vein. "It's a key contributor to heart disease, stroke and other serious conditions." However, Dr. Kee and other cardiologists emphasize that it's crucial to have the most accurate information on artery inflammation, including how to lower it—because yes, that's possible and important. Yet, taking the reins of your health can feel overwhelming, especially in today's age of information overload. Cardiologists suggest starting with this one daily habit to lower inflammation in your arteries. 🩺 💊 What Is Artery Inflammation, Anyway? "Artery inflammation is the process that leads to the buildup of plaque inside your arteries," Dr. Kee reports. "This plaque is made up of fats, cholesterol and inflammatory cells, and it can narrow or block blood flow." High cholesterol is commonly linked to inflammation in the arteries, but it's not the only risk culprit. "It can be caused by many factors such as high cholesterol—especially elevated levels of low-density lipoprotein (LDL), high blood pressure, smoking, as well as infection and autoimmune diseases," says , a cardiologist with Manhattan Cardiology and a contributor. Dr. Kee notes that even a diet high in processed foods can raise your odds of excess inflammation (bookmark that point). "When you have risk immune system gets activated," Dr. Kee shares. "This can cause damage to the inner lining of your arteries, allowing bad cholesterol to sneak in. White blood cells rush in to clean up the mess, but can make things worse by turning into 'foam cells,' which further fuel inflammation." The more this plaque builds up, the greater the risk it poses to your heart health. "As the inflammation continues, it leads to more accumulation, increasing the size of the plaque," explains , a board-certified cardiologist and Medical Director of the Women's Heart Center at MemorialCare Heart & Vascular Institute at Long Beach Medical Center. "It makes it unstable, easy to rupture and form a clot and cause a heart attack." Dr. Kee adds that artery inflammation is also a risk factor for strokes and peripheral artery disease. It's frightening, but he shares that you won't notice symptoms of too much inflammation in your arteries. Instead, Dr. Kee notes that your doctor will order a blood test called high-sensitivity C-reactive protein (hs-CRP). Related: What To Do Every Day To Lower Artery Inflammation Cardiologists reveal that consistently following a Mediterranean-style diet is one of the best things you can do to lower inflammation in your arteries. "The Mediterranean diet isn't just a trend—it's a time-tested, science-backed way to protect your heart and reduce inflammation," Dr. Kee raves. "With its colorful foods, healthy fats and lifestyle focus, it's a delicious path to better cardiovascular health." Dr. Kee reports that the eating plan—which U.S. News & World Report named the No. 1 diet for the eighth consecutive year in 2025—is inspired by the traditional cuisines of countries like Greece, Italy and Spain. Backing up, Dr. Kee mentioned the Mediterranean eating plan is "delicious." "Diet" and "delicious" don't often go together. However, this diet doesn't focus on another D word (deprivation), nor is it rigid. "It emphasizes foods you should consume in higher quantities in your daily meals like vegetables, fruits, grains and legumes, good fats like olive oil and good protein," Dr. Suppogu notes. "It stresses limiting red meats and processed food." Dr. Gould says that examples of foods you'll load up on while following a Mediterranean diet and lowering artery inflammation in the process include: Whole wheat bread Whole wheat pasta Brown rice Beans Lentils Olive oil Nuts Seeds Salmon Low-fat dairy products, like Greek yogurt The eating plan doesn't just focus on what you put on your plate, but also on the whole vibe of your meal. "It also emphasizes not just focusing on your meals and enjoying them without distractions, but to enjoy meals together with family and friends in social settings," Dr. Suppogu says. Related: Why The Mediterranean Diet Lowers Artery Inflammation Cardiologists note that the nutritional components of the Mediterranean diet have numerous benefits, including the potential to lower harmful cholesterol and inflammatory biomarkers, as well as promote beneficial gut bacteria. "The Mediterranean diet works as a natural medicine for our arteries because it is rich in fiber, antioxidants and healthy fats," explains Dr. Joseph Lodato, MD, a cardiologist at Kaiser Permanente in Washington, D.C. and Maryland Cardiologists dug into more specifics about why the Mediterranean diet lowers inflammation in the arteries. 1. It helps you with cholesterol control Elevated cholesterol raises your risk of higher inflammation in the arteries. However, chowing down on foods in the Mediterranean diet can help keep cholesterol levels in check. "Polyphenols, which are found in extra-virgin olive oil and other plant-based foods, stop harmful cholesterol (LDL) from oxidizing and thus prevent it from forming dangerous, inflamed plaques in your arteries," Dr. Lodato says. A 2023 meta-analysis in Advances in Nutrition supported the idea that Polyphenol consumption could improve total cholesterol. 2. It reduces your inflammation biomarkers "The diet lowers inflammatory markers in your blood, like high-sensitivity C-reactive protein (hs-CRP), which is often used to gauge artery inflammation," Dr. Kee explains. Dr. Lodato attributes the fiber and healthy fats in a Mediterranean diet as a primary reason why people who consume Mediterranean-style diets experience less inflammation. "The healthy fats and fiber in this diet work to reduce inflammation to protect your arteries and your metabolic system," Dr. Lodato says. "Research has shown that eating a Mediterranean diet reduces inflammation, and this in turn reduces your risk of having heart attacks and strokes." 3. It improves your gut health Maybe there's something to the line "the way to the heart is through the stomach." "The Mediterranean diet supports a healthy gut microbiome, which is increasingly linked to reduced inflammation and better heart health," Dr. Kee notes. The authors of anInternational Journal of Environmental and Public Health2020 report indicated that more research is needed. Still, they noted that data suggested a link between gut bacteria and inflammation (and cardiovascular health). Related Other Ways to Support Your Arteries A Mediterranean diet is an excellent strategy for lowering artery inflammation and boosting your heart health. It can also inspire you to adopt other heart-healthy habits that cardiologists recommend, such as exercising, prioritizing sleep, and attending regular doctor's appointments. They shared other practical tips for managing inflammation. 1. Get plenty of exercise Dr. Suppogu suggests getting daily physical activity, such as adding a 30-minute cardio workout five times per week to your routine. "Daily physical to burn the fat, decrease bad cholesterol LDL levels and promote good cholesterol HDL levels," Dr. Suppogu reports. "It decreases inflammation by promoting healthy endothelial function by decreasing oxidative stress at the cellular level and decreasing bad cardiac outcomes." Log a half-hour workout at a moderate intensity five times per week, and you'll meet the American Heart Association's recommendations for physical activity. 2. Attend regular check-ups with your PCP Knowledge is power. "Attend regular physical check-ups with your primary care physician so you know what your numbers are—cholesterol, blood pressure and weight," Dr. Suppogu advises. Once you know where you stand, Dr. Suppogu says you can work to improve or maintain your numbers, which might include medications. 3. Get quality sleep Your heart is begging you to rest, and so are cardiologists. "Lack of sleep leads to increased inflammation, blood pressure levels and unhealthy cholesterol," Dr. Lodato notes. "Most adults function at their best when they sleep for 7 to 9 hours per night." A 2020 study indicated that interrupted sleep increased the risk of arterial inflammation. Up Next:Sources: Dr. Patrick Kee, MD, Ph.D. a cardiologist with Vital Heart & Vein Dr. Randy Gould, DO, a cardiologist with Manhattan Cardiology and a contributor Dr. Nissi Suppogu, MD, a board-certified cardiologist and Medical Director of the Women's Heart Center at MemorialCare Heart & Vascular Institute at Long Beach Medical Center Best Diets Overall 2025. U.S. News & World Report. Dr. Joseph Lodato, MD, a cardiologist at Kaiser Permanente in Washington, D.C. and Maryland Efficacy of Dietary Polyphenols from Whole Foods and Purified Food Polyphenol Extracts in Optimizing Cardiometabolic Health: A Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition. The Mediterranean Diet and Cardiovascular Health: A Critical Review. Circulation. Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients. The Gut Microbiota and Inflammation: An Overview. International Journal of Environmental and Public Health. American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. Broken sleep predicts hardened blood vessels. PLOS Biology. The One Thing to Do Every Single Day to Lower Inflammation In Your Arteries, According to Cardiologists first appeared on Parade on Aug 14, 2025 This story was originally reported by Parade on Aug 14, 2025, where it first appeared.
