A doctor specialising in nutrition has listed what he believes in the best food you can eat for your heart health. Dr Eric Berg is a best-selling author with millions of followers on social media.
He advocates the keto diet, which sees people consume low amounts of carbohydrate but moderate levels of protein and high quantities of heart-healthy fats. He listed wild-caught salmon as his top heart-healthy food. Salmon is rich in omega-3 fatty acids – a type of polyunsaturated fat which the body cannot produce by itself.
The most beneficial omega-3 fatty acids occur naturally in the form of eicosapentaenoic acid and docosahexaenoic acid. These keep our hearts healthy, our joints functioning, and even our hormones in balance.
Dr Berg said: “Build the No.1 artery-healing meal. The main dish is wild-caught salmon. It is rich in Omega-3, helps (fight) inflammation, and supports healthy blood pressure. This is your heart’s best friend.”
He added: “Superfood No.1 is sauerkraut. It has seven times the RDA (recommended daily allowance) of Vitamin C, is packed with prebiotics to break biofilms, and is a natural source of Vitamin K2. Sauerkraut is a powerhouse for heart health.
“No.2 is arugula salad. It lowers blood sugar, provides potassium to relax arteries, and supports healthy bile for fat-soluble vitamin absorption. Top it with extra virgin olive oil, which is anti-inflammatory, apple cider vinegar to support cholesterol and blood sugar balance, and sunflower seeds for a Vitamin E boost.
“Superfood No.3 is authentic Parmesan cheese. It is rich in Vitamin K12, is aged for years unlike processed versions, and supports calcium transport out of our arteries. Choose Parmigiano Reggiano from Italy to avoid fillers like wood pulp.
“As a heart-boosting add-on, try garlic. It is a natural blood thinner, is antimicrobial and anti-biofilm, and supports healthy blood pressure. Use fresh, powdered, or fermented garlic daily. This is how you heal from the inside out.”
Dr Berg also listed nutrients for ‘clean arteries’:
- Vitamin K2 – helps keep calcium in bones and out of soft tissues
- Vitamin C – heals artery walls
- Vitamin E – fights oxidation
- Omega-3s – reduce inflammation
- Probiotics – break down biofilms
Dr Berg also discussed plaque build-ups. Known as atherosclerosis, it is a build-up of fatty deposits known as plaque, and means the hardening of the arteries. As plaque builds up, the wall of the blood vessel thickens. This narrows the channel within the artery – reducing blood flow. That lessens the amount of oxygen and other nutrients reaching the body.
For this reason, Dr Berg said, it is essential to have foods that could ‘clean out’ your arteries to reduce the impact of atherosclerosis. He said: “Forget what you’ve been told about “heart-healthy” food. Some of the worst offenders are the ones promoted most. This meal does the opposite and your arteries will thank you.
“You’ve been lied to about heart health. Doctors push ‘heart-healthy’ whole grains and seed oils, but real artery healing comes from the opposite of what they recommend.
“Plaque is not just cholesterol. It’s a mixture of microbes, calcium, and cholesterol, trapped in biofilms that your body struggles to remove. And the biggest trigger? Sugar, seed oils, and chronic inflammation.
“What really causes plaque? High carbs and sugar, omega-6 seed oils, junk foods, inflammation, and oxidation. Plaque sticks to damaged artery walls, not healthy ones. Smooth arteries mean no place for plaque to stick.”