A healthy heart is literally the center of a healthy body. To keep your heart healthy, you have to keep your whole circulatory in good shape—otherwise, your heart works too hard to move blood. Unclogging arteries lowers blood pressure and cuts down on inflammation, which are the main triggers of cardiovascular disease. Eating the right foods unclogs arteries—we’ll get you started with ten good options.

1. Olive Oil

Widely recognized as one of the healthiest oils for cooking and dressing food, olive oil is rich in monounsaturated oleic acid, which is an essential fatty acid (EFA). Oleic acid has great effects on cholesterol levels and oxidative stress in the blood stream. A recent study found that olive oil reduces the risk of serious cardiovascular illnesses by up to 41%. It’s wise to buy a certified 100% organic virgin olive oil—low-cost olive oils are usually diluted with cheaper oils (or were comprised with too much heat during extraction), which makes them less healthy, and less tasty.

2. Spinach

Forgive us, we had to put Popeye’s favorite next to Olive Oil. Spinach is a dark leafy green, full of potassium, fiber, and folate. All of these lower blood pressure and unclog arteries. Spinach is easy to dress up; it can be sautéed, made into salad, blended in a smoothie, or even arranged on a pizza. It’s also easy to grow your own; spinach will even grow outdoors in winter if it’s kept under a plastic cover.

3. Chia Seeds

Better known for their ability to sprout on ceramic heads and animals, chia seeds are also a superfood. Two ounces of Chia seeds have enough fiber and alpha-linolenic acid to reduce LDL cholesterol, level blood pressure, and increase HDL cholesterol—all of which unclogs arteries and helps the heart. Chia seeds also offer protein and nutrients, which will give you the energy boost to get out and exercise.

4. Asparagus

Asparagus is one of the best vegetables for clearing arteries; it even looks like an artery. It’s got many vitamins— K, B1, B2, C, and E—and it helps to lower blood pressure and prevent clots. Asparagus is easy to prepare; gently steam it raw with a shot of lemon juice for punch, and you’ll keep all the vitamins in.

5. Coffee

Although it still gets a bad rap sometimes, coffee is actually good for you. It’s got antioxidants that lower the risk of diabetes (a recent study at the Harvard School of Public Health confirmed this), its natural caffeine stimulates the central nervous system, and it’s one of the lowest-calorie drink choices, period (when you drink it black with no sugar, of course). Other studies have found that drinking between 8 and 16 oz of coffee daily reduces the risk of heart disease by around 20%.

6. Broccoli

Broccoli, both the plant and its name, comes to us from Italy; “brocco” means “shoot,” from an earlier Latin word “broccus”—projecting. Loaded with vitamin K, which prevents calcification of the arteries, broccoli is also full of antioxidants, and other vitamins. It offers a good shoot of fiber—good for the heart and the digestive system. Fiber stabilizes blood pressure, reduces stress in arterial walls, and keeps you regular.

7. Cinnamon

The bark of the cinnamon tree yields a spice both delicious and quite healthy. A tablespoon of ground cinnamon a day will reduce cholesterol levels and work to unclog arteries. It’s also full of antioxidants (which, by the way, are any substances that remove potentially hazardous oxidizing agents from a living organism—that’s why they’re good for preventing cancer). Sprinkle some cinnamon on your toast or tea, or even on an espresso; it’s a versatile spice.

8. Coconut Oil

Coconut oil is one of the good saturated fats—heavy cream and butter are usually on the bad list. Two or three tablespoons of coconut oil daily helps to cut down on plaque in the arteries, as it helps to convert stagnant cholesterol in the blood stream into the kind bodies can metabolize to good use. This oil also works as an antioxidant in the blood stream, which further helps the heart.

9. Green Tea

While not everyone’s…cup of tea, green tea is another excellent source of daily sustenance. Best of all is the highly nutritious Matcha green tea. Green teas have a lot of Catechins, antioxidants from plants that keep cholesterol from being absorbed while you digest; in other words, they get the bad fats out of your arteries. With its gentle boost to the metabolism, green tea can you drop some pounds too, pushing you towards better cardiovascular health.

10. Flaxseeds

Last but not least, the flaxseed. Another tiny powerhouse, flaxseeds are one of the best ways to get alpha-linolenic acid (ALA), which helps rid the arteries of obstructions and aid the functioning of the heart. Add organic flaxseeds to a smoothie, bake it in with bread, or sprinkle them on salad.

Conclusion

A healthy cardiovascular system is not something to take for granted; if your heart is healthy, keep it happy by maintaining clean arteries. And if you’ve got heart disease, eating right is one of the best ways to reverse the damage and live a full life. There are lots of recipes for heart-healthy dinners and tasty smoothies; pick any of the above foods and see what you find.