13 Science-Backed Foods That Improve Peripheral Artery Disease | PAD Diet Guide

Peripheral Artery Disease (PAD) affects nearly 12 million Americans, restricting blood flow to the limbs and causing pain, numbness, and serious complications. In our recent Ask NP Deidre segment, Nurse Practitioner Deidre Arms from Aspire Wellness Integrative Health shared scientifically-validated foods that can improve artery health and relieve PAD symptoms through dietary changes alone.

What is Peripheral Artery Disease?

Peripheral Artery Disease develops when arteries in your extremities—primarily legs—become narrowed or blocked due to atherosclerosis (fatty plaque buildup). This circulation restriction causes symptoms ranging from leg pain when walking (claudication) to numbness, and in advanced cases, non-healing wounds or ulcers.¹

PAD prevalence increases with age, affecting approximately 12 million adults in the United States.² Risk factors include smoking, diabetes, hypertension, and high cholesterol. Without proper management, PAD can progress to critical limb ischemia, potentially resulting in amputation in severe cases.

Why Your Diet is Crucial for Managing PAD

Food choices significantly impact PAD management through multiple mechanisms:

1. Reducing arterial plaque formation: Specific foods help reduce atherosclerosis progression³
2. Boosting nitric oxide production: Many foods naturally increase nitric oxide, which dilates blood vessels and improves circulation⁴
3. Fighting inflammation: Anti-inflammatory foods protect arterial walls from damage⁵
4. Controlling risk factors: Proper nutrition helps manage diabetes, hypertension, and cholesterol—all major PAD risk factors⁶

As NP Deidre emphasized, “Food is medicine.” Rather than relying solely on supplements, incorporating these foods into daily meals can significantly improve artery health and PAD symptoms.

13 Clinically-Proven Foods That Improve PAD Symptoms

Watermelon contains L-citrulline, an amino acid that enhances nitric oxide production, helping blood vessels dilate and improving circulation.⁷

“Watermelon improves nitric oxide,” explains NP Deidre. “And we’ve talked a lot about what that does—helps relax and widen the blood vessels.”

The circulation benefits appear quickly too: “You can see where adding these fruits, vegetables, things like that can really improve [nitric oxide] like within about an hour or two after having them.”

Practical Tip: Freeze watermelon cubes to add to sparkling water for a refreshing “artery-boosting soda” year-round.

2. Pomegranate: Potent Artery Protector

Pomegranate contains powerful polyphenols that shield arteries from oxidative damage and improve blood flow.⁸

“Pomegranate is one of those fruits rich in polyphenols. So you get a lot of antioxidant with that,” says NP Deidre. “That can protect against arteries because of the oxidative damage that happens with your arteries. And it also improves nitric oxide.”

Research Note: Studies show pomegranate also supports beneficial Akkermansia bacteria in the gut, which maintains gut barrier function and indirectly improves cardiovascular health by reducing inflammation.

Consumption Options: Both pomegranate seeds and juice provide benefits, making it accessible for different preferences.

3. Cinnamon: Blood Sugar Stabilizer for Artery Health

Ceylon cinnamon helps manage blood sugar levels, which directly impacts artery health.⁹

“Adding cinnamon, especially if you’re having blood sugar dysregulation—studies show how it can lower your glucose, cholesterol, and your triglycerides,” NP Deidre explains. “Remembering that the triglycerides are really linked to blood sugar. And we know that those actually have a risk for clogging arteries when we’re having high blood sugars.”

Medical Insight: A vascular surgeon in North Carolina recommends Ceylon cinnamon capsules to patients on a “two weeks on, two weeks off” cycle to manage A1C levels without liver accumulation.

Practical Tip: Sprinkle Ceylon cinnamon on coffee, oatmeal, or yogurt daily for cumulative benefits.

4. Asparagus: Gut-Artery Connection Supporter

Asparagus contains compounds that reduce inflammation and boost nitric oxide while supporting gut health.¹⁰

“Recent research shows that it has polysaccharides that even help balance gut bacteria,” says NP Deidre. “Asparagus can help lower inflammation and lower your cardiovascular risk.”

She further explained that asparagus maintains proper gut bacteria balance, reducing inflammatory lipopolysaccharides that contribute to cardiovascular risk.

Serving Suggestion: Roast asparagus with olive oil and garlic to combine multiple artery-healthy ingredients in one delicious side dish.

5. Artichokes: Heart-Healthy Vegetable

Research indicates regular artichoke consumption can improve heart health and arterial function.¹¹

I personally eat two artichokes daily, living in California’s “Artichoke Valley.” For perfect artichokes:

• Cut off stems and trim the top quarter to remove sharp points
• Place in a pot with minimal water
• Add lemon, olive oil, salt, pepper, garlic, oregano, and parsley
• Bring to a boil, cover, and cook for about 30 minutes
• Test doneness by seeing if an outer leaf pulls away easily

This preparation method maximizes flavor while preserving nutritional benefits, unlike artichoke dip, which contains cheese and other ingredients that can counteract arterial benefits.

6. Wild Salmon: Essential Omega-3 Source

Wild-caught salmon, especially Alaskan salmon, provides high-quality omega-3 fatty acids (EPA and DHA) that benefit artery health in multiple ways.¹²

“Wild salmon is high in omega-3s. So you’re looking at EPA and DHA, which helps reduce inflammation, can be good on triglyceride levels, blood pressure,” explains NP Deidre.

These omega-3 fatty acids reduce inflammation, improve lipid profiles, and support healthy blood pressure—all crucial for PAD management.

Shopping Tip: Choose wild-caught over farm-raised salmon for maximum omega-3 benefits with fewer contaminants.

7. Almonds: Accessible Artery Supporters

Among nuts, almonds are particularly effective for improving artery health and cholesterol profiles.¹³

“That study showed that it lowers your LDL cholesterol, but it can improve the microbiome,” says NP Deidre. “So improving gut health always improves heart health. It’s so interconnected.”

Almonds provide a cost-effective combination of heart-healthy fats, fiber, and antioxidants that work synergistically for artery health.

Consumption Suggestion: A daily small handful (about 1 oz) of raw, unsalted almonds provides benefits without excess calories.

8. Berries: Antioxidant Powerhouses

Blue and purple berries contain potent antioxidants that protect and improve artery function.¹⁴

“You don’t see a lot of blues and purples in nature, right? So when we get something that’s blue or purple, those are higher antioxidant foods,” NP Deidre explains. “All kinds of benefits in reducing inflammation, oxidative stress, and that’s how it can help with artery function and reducing the risk of plaque buildup.”

Focus On: Blueberries and blackberries offer particularly high anthocyanin content, compounds specifically linked to improved cardiovascular outcomes.

Serving Idea: NP Deidre mentioned a nutrient-dense watermelon-kale-quinoa-avocado salad with almonds, noting that adding blueberries would create “the ultimate artery health meal.”

9. Garlic: Clinically-Proven Plaque Reducer

Randomized controlled trials have demonstrated garlic’s ability to slow or reverse arterial plaque progression.¹⁵

“The aged garlic extract actually was in one of the randomized control trials to help reduce the arterial plaque progression,” NP Deidre notes. “So that’s a good one. Think of improving cholesterol and lowering blood pressure foods that you can add in.”

Cooking Tips:

• Roast whole garlic bulbs until butter-soft for a delicious, heart-healthy spread
• Bake whole garlic with tomatoes and peppers, then blend for a circulation-boosting soup
• Include garlic in regular cooking for cumulative benefits

10. Avocados: Artery Elasticity Enhancers

Avocados contain beneficial fats that improve cholesterol profiles and enhance artery elasticity.¹⁶

“It’s got the good healthy fats there that help raise your HDL. So raising that good cholesterol, plus it’s delicious. And it improves our artery elasticity,” says NP Deidre.

Arterial elasticity is critical for vascular health, allowing proper expansion and contraction with each heartbeat, reducing cardiovascular strain.

Combination Suggestion: Incorporate avocados with other artery-friendly foods on this list for multiplied benefits.

11. Chia Seeds: Cholesterol-Lowering Fiber Source

Chia seeds provide fiber, omega-3 fatty acids (alpha-linolenic acid), and protein that collectively support heart health.¹⁷

“Chia seeds, I mean, fiber alone, adding fiber to your diet really helps lower cholesterol levels, but chia is packed with omegas, alpha lipoic acid. It is a soluble fiber, has a little bit of protein,” explains NP Deidre. “It’s one of those tastes like a dessert, but acts like a medicine.”

Preparation Tips:

• Grind chia seeds if digestion is difficult (benefits remain intact)
• Add to puddings, açaí bowls, or overnight oats with almond milk and cinnamon
• Create nutrient-dense combinations with other superfoods (I make packets of ground chia seeds, flax seeds, collagen, raw cacao, and super greens for my father’s yogurt and oatmeal)

12. Beets: Blood Pressure-Lowering Circulation Enhancers

Beets contain dietary nitrates that convert to nitric oxide, significantly improving circulation.¹⁸

“Beets are rich in nitrates and then it converts to nitric oxide,” explains NP Deidre. “There’s a recurrent theme with foods that convert to nitric oxide because we know nitric oxide improves your circulation.”

While blood pressure wasn’t our specific focus during the beet discussion, scientific research has demonstrated that dietary nitrates in beets can significantly reduce blood pressure.¹⁸ A 2015 study in Hypertension found that beetroot juice provided sustained blood pressure-lowering effects in hypertensive patients.¹⁸ This makes beets doubly valuable for PAD patients, as hypertension frequently accompanies the condition.

Consumption Options:

• Roast whole beets (NP Deidre’s preference)
• Add beet powder to smoothies or salads (my preference)
• Consider beetroot juice for maximum blood pressure benefits, as used in clinical studies
• Fresh beets offer superior flavor and benefits compared to pre-packaged options

13. Green Tea: Artery-Protecting Beverage

Green tea contains catechins (especially EGCG) that improve cholesterol ratios and protect arteries from age-related stiffening.¹⁹

“Green tea has lots of great benefits because it’s loaded with catechins, especially EGCG,” says NP Deidre. “It improves your cholesterol ratio. It may protect the arteries from stiffening with age.”

NP Deidre noted additional benefits: “It also helps with hormonal [health] like testosterone” and “optimizes testosterone levels,” providing benefits beyond cardiovascular health.

Practical Suggestions:

• Replace afternoon coffee with green tea (which contains less caffeine)
• Add lemon or blend with other teas if you find the taste too bitter
• Try combining green tea with hibiscus tea (another artery-healthy option) for better flavor
• Consider peach-flavored green tea as a sweeter summer alternative

Monitor Your Nitric Oxide Levels

Since many beneficial foods work by boosting nitric oxide, NP Deidre mentioned you can track your progress with at-home testing:

“They have salivary, like you just put it on your tongue and then you can do a measurement at home, nitric oxide strips and look at that and see if you’re low.”

These strips, available online, allow you to observe how dietary changes affect your nitric oxide levels, with improvements often visible “within about an hour or two after having” these beneficial foods.

How to Incorporate These PAD-Fighting Foods

Rather than attempting a complete diet overhaul, NP Deidre recommends starting with 2-3 foods:

“Really pick two or three of these this week and add it in rather than overwhelming yourself and adding them all in a week but just adding some of that in.”

Try these simple incorporation strategies:

• Add ground chia seeds to breakfast foods
• Switch afternoon coffee for green tea
• Include berries with breakfast
• Use cinnamon as a natural sweetener
• Create combination meals featuring multiple artery-healthy foods

Important Note for Those Prone to Kidney Stones

Some of the artery-healthy foods on this list, particularly beets, almonds, and chia seeds, are high in oxalates, which may increase kidney stone risk in susceptible individuals. If you have a history of kidney stones or kidney disease, consult with your healthcare provider about which of these foods are appropriate for your specific situation. Low-oxalate options from this list include watermelon, avocados, wild salmon, garlic, and artichokes. The balance between cardiovascular benefits and kidney stone risk varies for each person based on their medical history, so personalized guidance from your healthcare team is essential when making dietary choices.

Important Medical Disclaimer

This article and associated video are strictly educational. Do not implement dietary changes without consulting your healthcare provider, especially if you have existing health conditions or take medications. Always have your healthcare team approve significant dietary modifications.

As I emphasized during our segment, “Always check with your doctor to see which foods are best for your situation. Don’t just take our advice and run with it. Always check with your doctor to make sure it’s right for you.”

References

1. Criqui MH, Aboyans V. Epidemiology of peripheral artery disease. Circ Res. 2015;116(9):1509-1526. doi:10.1161/CIRCRESAHA.116.303849
2. Fowkes FG, et al. Comparison of global estimates of prevalence and risk factors for peripheral artery disease in 2000 and 2010: a systematic review and analysis. Lancet. 2013;382(9901):1329-1340. doi:10.1016/S0140-6736(13)61249-0
3. Ciccarone E, et al. A high-score Mediterranean dietary pattern is associated with a reduced risk of peripheral arterial disease in Italian patients with type 2 diabetes. J Thromb Haemost. 2003;1:1744-1752. doi:10.1046/j.1538-7836.2003.00323.x
4. Houston M. The role of nutrition and nutraceutical supplements in the treatment of hypertension. World J Cardiol. 2014;6(2):38-66. doi:10.4330/wjc.v6.i2.38
5. Yuan S, et al. Anti-inflammatory diet and incident peripheral artery disease: Two prospective cohort studies. Clinical Nutrition. 2022;41(6):1191-1196. doi:10.1016/j.clnu.2022.03.028
6. Collins R, Armitage J, Parish S, Sleigh P, Peto R; Heart Protection Study Collaborative Group. MRC/BHF Heart Protection Study of cholesterol-lowering with simvastatin in 5963 people with diabetes: a randomized placebo-controlled trial. Lancet. 2003;361(9374):2005-2016. doi:10.1016/s0140-6736(03)13636-7
7. Figueroa A, et al. Watermelon extract supplementation reduces ankle blood pressure and carotid augmentation index in obese adults with prehypertension or hypertension. Am J Hypertens. 2012;25(6):640-643. doi:10.1038/ajh.2012.20
8. Aviram M, et al. Pomegranate juice consumption for 3 years by patients with carotid artery stenosis reduces common carotid intima-media thickness, blood pressure and LDL oxidation. Clin Nutr. 2004;23(3):423-433. doi:10.1016/j.clnu.2003.10.002
9. Akilen R, et al. Cinnamon in glycaemic control: Systematic review and meta analysis. Clin Nutr. 2012;31(5):609-615. doi:10.1016/j.clnu.2012.04.003
10. Nishimura M, et al. Improvement of triglyceride levels through the intake of enriched-β-conglycinin soybean (Nanahomare) revealed in a randomized, double-blind, placebo-controlled study. Nutrients. 2016;8(8):491. doi:10.3390/nu8080491
11. Rondanelli M, et al. Health benefits of artichoke in adults and children. Antioxidants (Basel). 2022;11(9):1667. doi:10.3390/antiox11091667
12. Zibaeenezhad MJ, et al. Comparison of the effect of omega-3 supplements and fresh fish on lipid profile: a randomized, open-labeled trial. Nutr Diabetes. 2017;7(12):1. doi:10.1038/s41387-017-0007-8
13. Berryman CE, et al. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial. J Am Heart Assoc. 2015;4(1):e000993. doi:10.1161/JAHA.114.000993
14. Cassidy A, et al. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013;127(2):188-196. doi:10.1161/CIRCULATIONAHA.112.122408
15. Budoff MJ, et al. Aged garlic extract supplemented with B vitamins, folic acid and L-arginine retards the progression of subclinical atherosclerosis: a randomized clinical trial. Prev Med. 2009;49(2-3):101-107. doi:10.1016/j.ypmed.2009.06.018
16. Wang L, et al. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. J Am Heart Assoc. 2015;4(1):e001355. doi:10.1161/JAHA.114.001355
17. Vuksan V, et al. Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial. Nutr Metab Cardiovasc Dis. 2017;27(2):138-146. doi:10.1016/j.numecd.2016.11.124
18. Kapil V, et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension. 2015;65(2):320-327. doi:10.1161/HYPERTENSIONAHA.114.04675
19. Hartley L, et al. Green and black tea for the primary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2013;(6):CD009934. doi:10.1002/14651858.CD009934.pub2

For more health tips and information about peripheral artery disease, visit Nurse Practitioner Deidre Arms at Aspire Wellness Integrative Health (AspireWIH.com) or watch more episodes of Ask NP Deidre on our YouTube channel @NPdeidre. For PAD-specific resources, visit @TheWayToMyHeart for the Global PAD Association, call the Leg Saver Hotline at 1-833-PAD-LEGS, or visit PADhelp.org. Join our Facebook Support Group for PAD at PADsupportgroup.org.

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