Your arteries are blood vessels that carry blood away from your heart. Normally, they’re elastic and have thick walls, but sometimes they can become stiff (called arteriosclerosis). 

This makes it harder to do their job—and puts you at a higher risk for heart health problems. Atherosclerosis is a type of arteriosclerosis in which arteries are hardened due to accumulated fat and cholesterol (plaque) restricting blood flow. This is why it’s essential to understand how to reverse arterial stiffness. 

But, what causes artery stiffness in the first place? While some stiffness is caused by aging, other common culprits include being overweight, a sedentary lifestyle, excessive alcohol, type 2 diabetes, systemic inflammation, unmanaged stress, high blood pressure, and other heart-related conditions like atrial fibrillation. 

Sometimes, this stiffness even can develop prematurely—which increases your risk of heart failure, heart disease, and other cardiovascular complications.

Fortunately, there are several science-based ways you can address arterial stiffness and keep your arteries healthy. 

1. Improving Your Diet

What we put into our bodies plays a significant role in every aspect of health, so it’s important to prioritize nutrients and foods that reduce arterial stiffness. 

Vitamin D, K, and Calcium

Vitamins D and K play important roles in calcium management, and all three are involved in skeletal and heart health. They help to transport calcium to your bones—instead of allowing it to accumulate in the bloodstream, leading to calcification in the arteries and arterial stiffness. 

Vitamin D is found in fortified dairy and plant milk, eggs, and fatty fish. Vitamin K1 is predominantly in leafy greens, like spinach, kale, and broccoli, while vitamin K2 is found in fermented foods and cheese. Find calcium in dairy products, calcium-set tofu, leafy greens, beans, almonds, and fortified plant milk.

It is important to note that high-dose calcium supplements may lead to calcification in the arteries. If you take one, dosages should be discussed with your full cardiac team, including your registered dietitian.

Omega-3 Fats

Omega-3 fats are primarily found in fatty fish and seafood, but nuts and seeds also provide some. 

In a 2011 meta-analysis of 10 trials, the authors concluded that omega-3s reduce arterial stiffness and that this may account for some of their cardiovascular benefits.

More recent studies have confirmed that omega-3 from fatty fish can help improve arterial stiffness and endothelial dysfunction because DHA and EPA offer antioxidant, anti-inflammatory, anti-thrombotic, and anti-arrhythmogenic activities that work directly on the mechanisms involved in artery health.

Nitric Oxide

Nitric oxide (NO) is a colorless gas needed to open up your blood vessels and improve vascular function. Having increased circulation of NO also helps improve high blood pressure and arterial stiffness. 

NO-promoting foods that reduce arterial stiffness include leafy greens, beets, garlic, pomegranate, citrus fruits, watermelon, and dark chocolate.

Potassium

Dietary potassium helps regulate vascular calcification and arterial stiffness. Potassium deficiency has been observed to increase intracellular calcium in vascular smooth muscle cells. 

Not getting enough potassium has also been associated with a higher risk of high blood pressure, heart disease, and stroke. Good sources include spinach, potatoes, sweet potatoes, avocado, beans, and dried apricots. 

While it may be enticing to get many of these nutrients through a supplement, many of these supplements can cause harm in supplemental form. Potassium is one of them and has been limited to 99 mg in supplemental form because above that it can lead to irregular heartbeats and cardiac arrest. Alternatively, having 3600-4700mg through diet reduces arterial stiffness by reducing tension in the arteries.

Magnesium

Magnesium helps regulate vascular tone, preventing arterial stiffness and supporting overall heart function. It helps relax blood vessels, reducing blood pressure and improving circulation. It’s also involved in calcium metabolism, preventing excess calcium from building up in your artery walls.

Ensuring enough magnesium may help reduce arterial stiffness and lower cardiovascular risk. The best place to find it is in leafy greens, nuts, seeds, whole grains, legumes, and dark chocolate. 

While magnesium supplements are generally safe, excess intake from supplements can cause digestive discomfort and interfere with certain medications, so discuss with your dietitian first.

L-Arginine 

L-arginine is an amino acid and precursor to nitric oxide. As I mentioned above, NO helps relax blood vessels, improving circulation and reducing arterial stiffness.

While L-arginine supplements are available, it’s found in plenty of foods that not only contain this amino acid but other important heart-health benefits beyond NO production. 

For example, foods like nuts, seeds, lentils, chickpeas, soy products, and whole grains are good sources of L-arginine as well as fiber and an array of vitamins and minerals.

Antioxidants

Oxidative stress from free radicals damages blood vessel walls and promotes inflammation, contributing to arterial stiffness. Antioxidants help neutralize free radicals—and you can get them straight from foods.

Polyphenols, flavonoids, and carotenoids have been shown to improve endothelial function and lower arterial stiffness. A 2018 study found that total dietary antioxidant capacity is inversely associated with all-cause and cardiovascular disease death. 

Top antioxidant-rich foods that reduce arterial stiffness include berries, dark chocolate, green tea, turmeric, nuts, and brightly colored vegetables like carrots, bell peppers, and leafy greens.

Fiber

Adequate fiber intake is linked to lower inflammation, better blood sugar control, and reduced arterial stiffness. Soluble fiber, in particular, helps regulate cholesterol levels and supports healthy blood vessel function.

Research has shown that higher dietary fiber intake is associated with better arterial elasticity and a lower risk of cardiovascular disease. 

Great sources of fiber include whole grains, legumes, nuts, seeds, fruits, and vegetables. Aim for at least 25–30 grams of fiber per day from whole plant foods.

2. Switching Up Your Exercise Routine

Exercise reduces blood pressure, increases circulation, and reduces stress and inflammation, all of which can help with arterial stiffness. 

If you don’t exercise, start small and create a routine. Exercise offers plenty of health benefits to your arteries and circulatory system — not to mention your lungs, bones, brain, muscles, and waistline. 

Some ideas include dancing, swimming, running, biking, interval training, weight lifting, playing tennis or other sports, and trying out group fitness classes. 

Evidence shows that passive stretching — when you maintain a stretch for a set period of time — also benefits arterial health. One example of a type of exercise that may help with arterial stiffness is restorative yoga. Daily stretching has been shown to improve blood flow to the muscles.

3. Improving Your Sleep

Experts recommend that adults get between 7-8 hours of sleep per night for optimal heart health and heart attack risk reduction. Ideally, this would also have minimal interruptions, allowing for rejuvenation and repair. If this seems like a challenge, consider all of the factors at play. 

One of the most common interrupters of a good night’s rest is sleep apnea. Whether you have sleep apnea or suspect that you may have it, it’s important to speak with your doctor. Having an appropriate diagnosis and management plan is the best first step toward improving your sleep.

Regardless, practicing sleep hygiene is smart. This means having an environment that promotes restful sleep patterns. For example, a bed with comfortable sheets, cozy pajamas, blackout curtains, a sound machine, or a fan. It also means having a consistent bedtime and wake routine.

4. Managing Your Stress Better

We all experience stress. While some stress is normal, chronic stress can wreak havoc on your health and promote arterial stiffness. Excessive stress can increase blood pressure and have other adverse effects on heart health as well. 

Some studies have shown that brief aerobic exercise can counteract some of the acute effects of mental stress on arterial stiffness and the heart. Other methods of stress management can include relaxing things you enjoy, like journaling, painting, or meditating.

5. Ditch Smoking and Alcohol

Smoking cigarettes has a significant effect on arterial stiffness by promoting inflammation and causing your blood vessels to constrict, reducing blood flow. Not to mention, it’s well-understood that smoking increases the risk of heart disease, stroke, lung disease, and miscarriage. 

While the association between alcohol consumption and heart disease is mixed, there is evidence that high amounts may promote arterial stiffness and accelerated aging of arteries. 

How to Reverse Arterial Stiffness: Start Today

If you suspect that you’re experiencing arterial stiffness or are concerned about your heart health, it’s a good idea to speak with your healthcare provider for further testing. 

If you have known arterial stiffness, taking a proactive approach that includes a personalized, science-based assessment and plan is imperative. A registered dietitian who specializes in heart disease management and prevention can help you design a plan to help reduce your risk of cardiovascular complications. 

I am happy to offer you my 1:1 counseling where I can create a personalized plan on how to manage and potentially reverse arterial stiffness through science based nutrition. If interested in working together, please schedule a 15-minute complimentary discovery call to discuss further.

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