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Dr. Eric Berg DC

@dr_ericberg

Apr 28 • 14 tweets • 3 min read • Read on X

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The most dangerous place for fat to build up isn’t your belly.

It’s your arteries.

Here are 4 foods that can help keep them clean and protect your heart: 🧵

Plaque in arteries isn’t just cholesterol.

It’s a mix of:
• Calcium
• Protein
• Cholesterol

Inside plaque, researchers often find biofilms: colonies of harmful microbes protected by calcium.

So why does plaque form?

Plaque forms where arteries are damaged or inflamed.

This damage usually comes from:
• Sugar and refined carbs
• Seed oils (omega-6)
• Alcohol and junk food
• Diabetes and insulin resistance

That’s what allows calcium and LDL to harden inside arteries.

Certain nutrients help protect arteries from plaque buildup:

• Vitamin K2 directs calcium into bone
• Vitamin C strengthens vessel walls and blocks biofilms
• Vitamin E shields heart tissue from oxidation
• Omega-3 reduces inflammation

Now let’s look at the foods that provide them…

1/ Wild-caught salmon

High in omega-3 fats that:
• Reduce inflammation in arteries
• Lower blood pressure
• Keep vessels flexible
• Protect the heart muscle

This is why wild-caught salmon is far better than farmed salmon.

2/ Arugula salad

Far more nutrient-dense than lettuce. It provides:
• Potassium to relax arteries and lower blood pressure
• DIM compounds that disrupt biofilms
• Fiber to feed gut bacteria
• Natural blood-sugar control

Top with olive oil and vinegar for added protection.

3/ Sauerkraut

Fermented cabbage with powerful benefits:
• Provides 7x more vitamin C than the RDA
• Supplies probiotics that break down biofilms
• Improves gut health, which lowers heart risk
• Boosts absorption of vitamins D, E, and K2

A true heart superfood.

4/ Authentic Parmigiano Reggiano

This aged Italian cheese is rich in:
• Vitamin K2 to keep calcium out of arteries
• Natural probiotics to support gut health
• High-quality protein for repair and strength

Skip cheap parmesan with fillers. Go for the real, aged version.

Other foods that support artery health:

• Garlic lowers blood pressure, prevents clots, and fights microbes
• Sunflower seeds are an excellent source of vitamin E
• Extra virgin olive oil reduces inflammation and helps stabilize blood sugar

Simple, powerful, and protective.

To support your arteries and heart, build a plate like this:

• Arugula salad with olive oil, vinegar, and Parmigiano
• Wild-caught salmon
• Sauerkraut on the side

This combination provides omega-3, vitamins C, E, and K2, probiotics, and antioxidants to protect your heart.

You now know the key foods that support artery health and help reduce plaque naturally.

Watch this video to learn more about how the right foods can protect your arteries and support heart health:

A bit about me:

I’m the creator of Healthy Keto® and Intermittent Fasting protocols, helping over 100M people make healthier choices.

Follow me @dr_ericberg for more evidence-based insights to improve your health and longevity.

Get my full daily routine that helps me feel 18 at age 60: drbrg.co/4qxatTn

What is one key takeaway you gained from this thread? Share it in the comments below.

I read every comment and often use them to create future content that matters to you.

Dr. Eric Berg, DC, not MD; information only

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More from @dr_ericberg

Dr. Eric Berg DC

@dr_ericberg

Apr 25

Not all food is real food.

Many everyday staples are engineered with chemicals and fillers.

Here are 4 of the worst ultra-processed factory foods and why they’re wrecking your health:

1/ Cheez-Its 🧵

Cheez-Its are made from refined flour, seed oils, flavor enhancers, and additives.

Although they contain small amounts of cheese, the product is highly processed, low in fiber and micronutrients, and easy to overconsume.

2/ Pringles

Pringles are not real potato chips. They’re made from dehydrated potato flakes, starch, oils, and flavorings pressed into uniform shapes.

This processing removes nutrients and creates a product that can spike blood sugar and promote inflammation.

Read 10 tweets

Dr. Eric Berg DC

@dr_ericberg

Apr 24

Big Pharma doesn't want you to know this...

Magnesium deficiencies are causing anxiety, fatigue, and numerous issues in millions of Americans.

Here’s how magnesium affects your body and how to consume it (according to science):

Magnesium is a cofactor for 350 different enzymes in your body.

But only 1% is in your blood. The rest is inside your cells.

This makes it almost impossible to test unless you do a specialized biopsy.

The #1 sign you are magnesium deficient?

FATIGUE.

Why? Because magnesium:

• Powers your mitochondria
• Powers your nervous system
• Creates ATP (your energy currency)
• Runs every cell's sodium-potassium pump

Read 15 tweets

Dr. Eric Berg DC

@dr_ericberg

Apr 23

What happens if you eat only sardines for 5 days?

Day 1: Your body switches from sugar-burning to fat-burning… 🧵

Because sardines contain no carbohydrates or sugar, liver glycogen stores are depleted within 24 hours.

This leads to a drop in water weight and the start of fat-burning.

Maintaining electrolyte balance during this period is essential.

Sardines are one of the most nutrient-dense foods available.

Each can provides:
• 23 g of protein
• 900 mg of EPA and DHA
• 382 mg of calcium
• 348% of vitamin B12
• Vitamin D, selenium, phosphorus, and taurine

Consuming 3 cans per day delivers therapeutic nutrient levels.

Read 11 tweets

Dr. Eric Berg DC

@dr_ericberg

Apr 22

Millions of people struggle with depression.
In many cases, the root cause is a simple nutrient deficiency.

Here are 5 key deficiencies that can silently trigger depression.

1/ Zinc… 🧵

Zinc is essential for neurotransmitter production and hundreds of biochemical reactions.

Deficiency can be genetic or dietary, especially in vegetarians, vegans, or those who don't eat a lot of animal products.

Sources include red meat, shellfish, and other animal proteins.

2/ Vitamin B12

B12 is essential for producing serotonin, the neurotransmitter that helps regulate mood.

Deficiency can contribute to fatigue, low energy, and symptoms of depression.

Common causes include low stomach acid, absorption difficulties, or inadequate dietary intake.

Read 12 tweets

Dr. Eric Berg DC

@dr_ericberg

Apr 21

Why do so many people in India have bloated, protruding stomachs…
Even if they’re not overweight?

It’s not just genetics.

Here’s what’s really going on: 🧵

You’ve probably noticed this.

Many Indian men (and increasingly women) have pot bellies.

But it’s not just body fat. It’s a digestive issue that’s been ignored for far too long.

Behind that belly is often a mix of:
• Fatty liver
• Chronic bloating
• Indigestion
• SIBO (small intestinal bacterial overgrowth)

Mainstream advice blames stress, aging, or lack of exercise. But that misses the root cause.

Let’s talk about the Indian diet…

Read 15 tweets

Dr. Eric Berg DC

@dr_ericberg

Apr 14

Not all food is real food.

Many everyday staples are engineered with chemicals and fillers.

Here are 5 of the worst ultra-processed factory foods, and why they’re damaging your health:

1/ Ketchup 🧵

Most commercial ketchup is made from highly processed tomato paste, refined sugar or corn syrup, and preservatives.

This combination delivers concentrated sugar with minimal nutrients and can contribute to insulin spikes, inflammation, and weight gain.

2/ Flavored Yogurt

Many flavored yogurts contain added sugar, artificial flavors, and stabilizers, even when labeled as healthy.

These additives reduce nutritional value, raise blood sugar, and can disrupt gut balance, limiting the benefits of real yogurt.