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 Dr. Randy Gould, DO, 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 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. “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: Most People Don’t Know This Kitchen Staple Can Help Lower Cholesterol
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:
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Whole wheat bread
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Whole wheat pasta
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Brown rice
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Lentils
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Olive oil
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Salmon
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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: Unclog Your Arteries Naturally With These 5 Pantry Staples
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).
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:
Related: The Silent Symptom of Atrial Fibrillation That Can Be Mistaken for Stress
Sources:
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Dr. Patrick Kee, MD, Ph.D. a cardiologist with Vital Heart & Vein
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Dr. Randy Gould, DO, a cardiologist with Manhattan Cardiology and a labfinder.com contributor
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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
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Best Diets Overall 2025. U.S. News & World Report.
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Dr. Joseph Lodato, MD, a cardiologist at Kaiser Permanente in Washington, D.C. and Maryland
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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.
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The Mediterranean Diet and Cardiovascular Health: A Critical Review. Circulation.
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Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients.
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The Gut Microbiota and Inflammation: An Overview. International Journal of Environmental and Public Health.
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American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.
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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.
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