If you’ve had a coronary artery calcium (CAC) scan and your score came back higher than expected, you might be wondering, Can I do anything to lower it? While calcium deposits in the arteries don’t just disappear, the right diet can slow plaque buildup, improve your heart health, and, in some cases, even stabilize existing plaque to make it less likely to rupture.
The foods you consume significantly impact the ability to keep your arteries clean for people over the age of 40, particularly those who have a family history of heart disease. The secret is to eat foods that are excellent for your heart, lower inflammation, and keep good cholesterol levels in your blood.
Foods that can help
First, let’s talk about leafy greens. Spinach, kale, and Swiss chard are packed with vitamin K, which helps prevent calcium from being deposited in your arteries in the first place. They’re also loaded with antioxidants that fight inflammation—one of the biggest drivers of heart disease. If you’re not a big fan of salads, try blending greens into a smoothie or sautéing them with olive oil and garlic.
Speaking of olive oil, this staple of the Mediterranean diet is one of the best fats for your heart. It contains polyphenols that help reduce arterial stiffness and keep your blood vessels flexible. Swapping out butter or vegetable oil for extra virgin olive oil is a simple but powerful change.
Fatty fish like salmon, mackerel, and sardines should also be on your plate. These fish are rich in omega-3 fatty acids, which lower triglycerides, reduce blood pressure, and slow plaque buildup. If you don’t like fish, then peanuts and flaxseeds are great plant-based options.
Another surprising heart hero? Avocados. They’re loaded with heart-healthy monounsaturated fats and potassium, which help regulate blood pressure. Plus, they can boost your levels of good cholesterol (HDL) while lowering bad cholesterol (LDL), a combination that helps keep your arteries clear.
Let’s not forget about fiber. Oats, beans, lentils, and whole grains act like little sponges in your digestive system, soaking up excess cholesterol before it has a chance to contribute to plaque formation. A bowl of oatmeal in the morning or a hearty lentil soup at lunch can do wonders for your heart over time.
The sweet solution
Finally, the best part—dark chocolate. Yes, you read that right! A small amount of dark chocolate (at least 70% cacao) contains flavonoids that improve circulation and reduce arterial stiffness. Just keep it in moderation.
Incorporating these items into your diet on a daily basis will not only help stabilize your coronary calcium score but will also contribute to a longer and healthier life overall.
