6 Foods That Purify Your Arteries And Build Your Bones - Save Our Bones

The Osteoporosis Reversal Program is a comprehensive nutrition and exercise plan that benefits not just your bones, but the whole body – and that includes cardiovascular health.

Believe it or not, your heart has more to do with your bone health than you may have considered. So today you’ll discover why a healthy, functional cardiovascular system is vital for your bones, and we’ll review six Foundation Foods that have proven artery-cleansing effects.

We’ll also take an in-depth look at one of the major artery-clogging culprits found in common supplements.

Let’s get started!

The Little-Known Connection Between Your Heart And Your Bones

When you talk to your doctor about osteoporosis, it’s highly unlikely that he or she will bring up your cardiovascular health. The two issues are entirely separate in the medical community.

The health of these two biological systems, though, is actually linked, and here are the main reasons why.

If your circulatory system is not functioning well, then nutrients won’t be delivered to your bone cells where they can strengthen and increase density. Toxins can’t be removed effectively, either.

Additionally, a healthy cardiovascular system makes it possible for you to engage in bone-building exercises like walking and jogging. And of course, regular exercise is beneficial for your heart as well.So as you exercise to build your bones, you’re also helping your cardiovascular system.

Eating bone-smart foods is another way to benefit your heart, because so many Foundation Foods are rich in artery-cleansing components.

So let’s take a look at the six most effective Foundation Foods that purify your arteries.

1. Asparagus*

I always look forward to the first asparagus spears of spring. This delicious vegetable contains no fewer than six Foundation Supplements: Vitamin K; Vitamins B1, B2, and folate; Vitamin C; and Vitamin D.

Plus asparagus contains glutathione, the Master Antioxidant, protecting your bones and arteries from free radical damage.

Its high fiber content and anti-inflammatory compounds are additional weapons against heart disease.

2. Watermelon*

Summer is the perfect time to split open a bone-healthy, artery-cleansing watermelon. This sweet, juicy melon is an excellent way to hydrate – 92% of it is pure, alkaline water. Proper hydration is absolutely vital to both bone and heart health.

Watermelon contains Foundation Supplements Vitamin A and Vitamin C. In addition, you’ll find potassium, beta-carotene, and the antioxidant lycopene in watermelon.

Lycopene is a carotenoid, and research shows that it actually stimulates the activity of osteoblasts.1 And its antioxidant activity protects your cardiovascular system from free radical damage.

Watermelon contains an amino acid called citrulline, which your body uses to manufacture another amino acid called arginine. Arginine improves blood flow, and preliminary research suggests that it may prevent the accumulation of excess fat. That is important if you want to keep your arteries clear.

3. Oats*

This acidifying whole grain has a definite place in bone and heart-smart nutrition. A three-year study involving 200 postmenopausal women with cardiovascular disease showed that eating whole grains like oats decreased the formation of arterial plaque.2 Oats also slow the progression of stenosis, a condition where the arteries narrow.

Oats are rich in bone-building manganese, phosphorous, copper, and magnesium. Just because they are acidifying doesn’t mean you shouldn’t eat them!

4. Salmon*

Delicious salmon is another acidifying food that offers nourishing nutrients that build bones and boost heart health. Salmon is rich in Vitamin D, which is essential for calcium absorption.

Salmon is a fatty fish, so it contains significant amounts of heart-friendly Omega-3 fats. In addition to their anti-inflammatory properties, Omega-3s lower the risk of heart attack, stroke, and hypertension.

If you have the Osteoporosis Reversal Program, then you know how important Omega-3 fats are to bone health. They increase the absorption of calcium and Vitamin D, and modulate bone turnover.

5. Avocados*

Once decried as an unhealthy “high-fat” food, avocados now have the rightful reputation of being a very heart-friendly food. They are indeed high in fat, but it’s monounsaturated fat, which lowers cholesterol.

Avocados decrease oxidative stress levels in the blood, which is a significant boost for your cardiovascular health. These rich fruits contain bone-building vitamins C, D, and K, in addition to trace minerals copper and boron. Avocados also contain folate, which is the naturally-occurring form of folic acid.

Potassium, a mineral that’s essential for balancing salt intake, is also found in avocados. Potassium is a key player in blood pressure regulation and electrolyte balance.

And finally, avocados offer plenty of heart-healthy fiber.

Because avocados are such a high-fat food, choose organic whenever possible. Pesticides and other agricultural chemicals are fat-soluble, which means that high-fat foods “hold on” to these toxins more readily.

6. Walnuts*

You may be surprised to find nuts among the Foundation Foods. But like salmon and avocados, walnuts are rich in Omega-3 fats, and they actually help regulate bone turnover by inhibiting osteoclasts and boosting osteoblast activity.

Walnuts also contain boron, copper, and manganese, a key trio in the formation of an antioxidant called Superoxide Dismutase. This is a very powerful antioxidant that acts as a potent anti-inflammatory by catalyzing the most common free radicals found in the body. That is why walnuts protect your arterial walls (and your bones) from oxidative damage.

Walnuts decrease LDL cholesterol and increase gamma-tocopherol, a constituent of Vitamin E that has been shown to protect against heart disease.

*Foundation Food

These six foods are just a few of the Program’s Foundation Foods that promote the renewal of your bones and overall health. But there’s more to heart health than just choosing the right foods.

Avoiding Clogged Arteries Includes Choosing The Right Calcium Supplement

Savers are aware that taking the wrong kind of calcium supplement can raise your risk of heart attack. In fact, one of the components of arterial plaque is calcium; and the presence of plaque is a risk indicator for cardiovascular disease.

In the not-too-distant future, scientists may be able to predict heart attacks and other cardiac events by measuring the amount of calcium in the arteries. Participants in a recent study were followed for five years after their initial arterial calcium levels were evaluated. Those “with an initial calcium score greater than 400 were at significantly increased risk for severe cardiac events.”3

You might wonder if you should take a calcium supplement, then, given this information. The question, though, is not whether you should take calcium or not. The question is…

What Kind Of Calcium Should You Take?

In fact, you should back up a moment and ask another question: how does calcium get into the arteries to begin with?

The reason calcium lodges in the arterial walls is because it’s not being absorbed into the bones and other cells of the body, where it belongs. Inorganic calcium such as calcium carbonate, oyster shell, dolomite, to name a few – the most common forms found in supplements – can lodge in soft tissues such as blood vessels and even the joints.

Another study points out the difference between calcium supplementation and calcium derived from food, the latter being the most absorbable form.

The study concludes that:

“Increasing calcium intake from diet might not confer significant cardiovascular benefits, while calcium supplements, which might raise MI (myocardial infarction or heart attack) risk, should be taken with caution.”4

So back to the question of what’s the best calcium supplement to take? Clearly, the answer is organic, plant-based calcium.

Calcium From Plants Is The Most Bioavailable

As mentioned earlier, the calcium found in common supplements is basically limestone or rock. Plants, including algae, take up calcium from their surroundings and bind them to other molecules in the plant. In other words, plants convert calcium into a highly bioavailable form of this mineral, which means that it’s efficiently absorbed into our cells.

Of course, no supplement works in isolation. That’s one of the major reasons why I recommend TrueOsteo™, because in addition to supplying the algae-derived calcium your bones need without the dangers associated with inorganic calcium tablets, it also contains many other vital nutrients.

TrueOsteo™ contains crucial Foundation Supplements, such as Vitamin D3, boron, and Vitamin K2. Plus it has Ashwaghanda, a stress-reducing herb that has been scientifically shown to reduce bone-harming cortisol.

At a daily dosage of slightly less than 800mg, you don’t have to worry about ingesting too much calcium that could line your soft tissues with dangerous plaque. And 800mg is plenty, since the algae-based calcium found in TrueOsteo™ is so readily absorbed.

TrueOsteo Is The Supplement I Recommend

Over the years, many of you have written in asking for calcium supplement recommendations. I can tell you from personal experience that TrueOsteo™ is the kind of calcium supplement I recommend, and the results speak for themselves.

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And if you’re not satisfied with TrueOsteo™ for any reason, you can return your bottle with the remaining capsules, and you’ll get a full refund. So there’s no risk to giving it a try!

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Till next time,


1 Kim, L.; Rao, A.V.; and Rao, L.G. “Lycopene II – Effect on osteoblasts: the carotenoid lycopene stimulates cell proliferation and Alkaline Phosphatase Activity of SaOS-2 Cells.” Journal of Medicinal Food. Summer 2003. 6(2): 79-86. Web. https://www.ncbi.nlm.nih.gov/pubmed/12935317

2 Erkkila,m Aria T., et al. “Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease.” American Heart Journal. July 2005. Vol 150, issue 1, pp 94-101. Web. https://www.ahjonline.com/article/S0002-8703%2804%2900507-1/references

3 Radiological Society of North America. “High Calcium Level In Arteries May Signal Serious Heart Attack Risk.” ScienceDaily. ScienceDaily, 31 July 2009. www.sciencedaily.com/releases/2009/07/090728083245.htm

4 Li., K., et al. “Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg). Heart. June 2012. 98(12): 920-5. Doi: 10.1136/heartjnl-2011-301345. Web. https://www.ncbi.nlm.nih.gov/pubmed/22626900

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Comments on this article are closed.

  1. Laura

    In your book, you recommend Algaecal. Are you not recommending that anymore?

  2. Joyce Kyalo

    Hi, my mum is sick of acidity. What fruits can she eat. Is trueosteo good for her now that she cannot take milk?.

  3. Andre

    Hello Vivian – I just recently discovered SaveInstitute – My child was diagnosed with JIA , she was in remission for 6 years and is suddenly active again. I have since been researching all kinds of health related information from all kinds of sources. While nutrition plays a big role in our health we should not underestimate genetics and predisposition to…let’s just say ailments. I appreciate the well written pieces I have read here, some of the ‘stuff’ I stumble on is simply out of this realm and likely dangerous.
    What I wish to share today is related to supplements. While some claim they don’t work, others claim they work for “me” and then some claim to have discovered the remedy for all diseases.
    In this piece, ” 6 Foods That Purify Your Arteries And Build Your Bones” are named followed by a ‘recommended supplement, TrueOsteo.
    That supplement recommendation left me thinking, hmmmm where should I file this information, the good file or the trash file.
    Please elaborate on your position with regards to supplements…of any kind.
    Thank you for reading.

  4. Liz

    Shipping to Canada is TOO EXPENSIVE for me to want to try TrueOsteo. Is there another choice which I can buy in a health store in Canada.

  5. Cookie

    Just recently read your article regarding calcium supplements. I have recently been diagnosed with osteoporosis and would like to take a calcium supplement without herb. The one I take now is caltrate 600 mg twice a day. I think it is to much and wrong calcium supplement.

  6. Joyce Spence

    Good Evening Vivian

    I have acidity and take Omeprozole twice daily therefore cannot take any dairy and even yoghurt affects me terribly so I have stopped having that a couple of years ago.

    I have noticed not having milk or yoghurt my teeth are breaking and needing crowns or replacements screwed in as I do not want false teeth at all.

    I am 68yrs old 64kg at present with being in full winter clothing and boots at the time my weight was taken so to allow for all the layers I wear as I hate being cold I am around 60kg with all that off and a very full stomach.

    I am constipated, can you suggest some natural food apart from prunes which are sweet and I cannot have anything sweet or my acidity flares up too.

    I do eat a lot of tinned salmon as its easy to digest and avacado’s as a replacement for butter.

    I have never liked watermelon and I get blisters if I eat them and other foods like them. Tinned or fresh asparagus give me wind and oats gives me acidity.

    I was not brought up on oats, watermelon or asparagus so that is interesting isn’t it. My Mum loved watermelon and I didn’t even like the smell of it. Nor do I like the capsicums nor the smell of them I know when food has it in it as soon as I walk into a room. I have very astute smelling ability.

    in 1979 I had a collapsed disc lower back operated on and 2 years ago I had 3 discs fused, composite bone graft and 6 s/s screws to keep it all together I was told by the bone surgeon.

    My Mum was 40 when she gave birth to me and we were brought up on desserts of fruit with Tapioca, sago and rice puddings and I miss them so much with no dairy foods in my diet but I do dip from time to time with a cup of tea or one of Mc Donald’s milkshakes occasionally in the summer as they do not affect me strangely enough. Unfortunately the Mc D here has old machines and they cannot make peroper Mc D’s milk shakes. I have contacted the head office in NZ as Rotorua New Zealand where I live is not only very cold at present as we are in the middle of winter brrrrr. It is a tourist place with boiling mud pools and steam pools etc and a lot of Maori wood work and carving displayed for sale for tourists. All tour buses come to Rotorua due to the Maori places to view their native traditions, ways of building in the olden days and if Youi can attend one of the big Motels that put on a genuine Maori Hungi where they cook the meat and vegetables below ground and are cooked by natural steam that is a real treat.

    If you can help me in any way with the acidity, constipation or the other problem my kidneys have not been working well with the acidity I have had a lot of
    lately so decided not to eat it any more meat for a while.

    My Dr has just rechecked my kidneys for the 2nd time since they showed up in a blood test and she said the the second test showed the kidneys are a little better. My blood pressure was up a little and she was considering putting me on blood pressure medication but waited till the blood test results came in today and with the slight improvement with my kidneys she did not suggest I go on blood pressure medication.

    I have asked if there is another brand or tablet I can take for acidity as I’ve been on Omeprazole for a long time.

    I stopped taking Gabapentin for the damage to nerves in my legs after I had a 4 hr back operation. I looked it up for some unknown reason and found that Gabapentin can cause some damage to organs in the body and with the kidneys being brought to my attention I stopped the Gabapentin as I do not need more organs in my body to clap out.

    From the health shop I was given Lyprinol for bone joints and lungs but when that dose finished I went on the GO brand Glucosamine 1 a day 1,500 mg with Chondroitin and Supporting nutrients.

    Thanking you
    Joyce Spence
    New Zealand, – brrrrrrrrrrrrr tis cold

    • roberta

      I believe you tolerate McDonald’s “shakes” because they are not “mils Shakes” as for the nutritional info including the ingredient list next time you are in a McDonald’s…

  7. Neetu Pal

    Informative content!

  8. Nora Espinoza

    Hi Vivian, recently I fell and had a fracture in my left femur. At that time I was following your program and taking TrueOsteo. During the course of the fall and the surgery, I develop blood clots in my lung, so the Dr. said to stay away from calciums with Vitamin K like TrueOsteo. I would like to hear from you what other calciums should I take, since TrueOsteo will make my problem worse.
    Thank you. Nora

  9. Heather

    In the list of good fruits/vegs to eat are asparagus and salmon.. Are they also good to eat canned, since they are not always available fresh?

  10. Maryann


    Do I need to take additional vitamin D and vitamin K supplements along with True Osteo?

  11. Barbara Barker

    has there been any answer to the question regarding Trueosteo containing aluminum. I am quite concerned.

    • Linnea Haikola

      I’ve had PROLIA med. for 3.5 years and couldn’t find a Dentist to fix my teeth. I don’t take Prolia anymore and I’m looking to see what calcium brand would be good for me ? Trueosteo ??
      Thank you for for your help in this matter .

  12. Nico

    Sorry I like your articles but when there is advertisement like in T NATION kind of kills the good intention.
    I believe though that calcium for plants is better than drink gallons of milks but I think you can find everything in mother nature…

  13. Anne

    Dear Vivien,

    I’m interested in the ongoing debate about calcium supplementation. From my own experience, whenever I have taken any calcium supplements, my blood calcium levels were found to be significantly raised, with no benefit to my bones, according to the Consultant. Eventually I stopped taking calcium when I came off steroids, instead relying on a calcium rich diet, as well as vitamin D in food and from exposure to sun daily. I am regularly blood tested and my calcium and vitamin D levels are good, so I know this to be the case..

    I realise everyone is different and many people will benefit from the correct calcium supplement, but if your diet has a good level of calcium, magnesium, vitamin D and vitamin K , your bones will benefit and there will be no need to supplement.

    I have been studying nutrition on line and track my vitamins and nutrients through a programme called supertracker to ensure I am getting adequate amounts of each nutrient and vitamin.

    I enjoy all your articles and have been taking on board your helpful advice about diet and exercise. This has helped me a lot in maintaining healthy bones.

    Thanks, best wishes Anne

    • Vivian Goldschmidt, MA

      Hi Anne,
      I couldn’t agree more that dietary calcium (especially from plants) is the most bioavailable form of this mineral. It sounds like you are very in-tune with your body and its needs, which is fantastic. That awareness and knowledge will do more for your bone health than anything else!

  14. Marion

    Hi Vivian,

    I have been taking Trueosteo because of your recommendation. The fact that it contains aluminum concerns me. Is this a problem?


  15. Ruth

    True Osteo as well as AlgaeCal are both comprised of AlgaeCal. (AlgaeCal sells this product to True Osteo ) I spoke a number of times with the company asking numerous questions before purchase. Among my questions I wanted to find out why they speak about 70 other minerals but only advertise 9 (I think) of them on their website. They actually sent me a whole list of these other minerals. The first one being ‘aluminum’. Through the company’s calculations it turns out that one would be swallowing approximately 4mg of aluminum daily. My orthopedist said that it could be that a person will have strong bones but also alzheimer disease from the aluminum. There are also other ‘unpleasant’ minerals e.g. lead (but much less than alum). Obviously, I did not purchase at the end.

    • Luc

      You did well to inquire. As a biochemist I see so many false statements. For minerals I suggest whole food powders made from vegetables and fruits. Also, smoothies with plenty of kale and other mineral rich vegetables. Juicing leafy greens is another way to get more minerals.
      As for Calcium in arteries, vitamin K2 is a most useful addition to your supplements or natto in your diet if you can bear the taste. Vitamin K2 activates enzymes that bring Calcium into the bones.

  16. Debby B

    I have been following you for many years. Unfortunately I cannot have any gelatin products which is listed in the ingredients. In your true osteo product.

  17. Marilyn

    Hi Vivian,
    Is it okay to take your plant calcium with dairy products like yogurt? I open up my capsules and mix with my cereal/yogurt. I heard you should not take calcium with dairy because of lack of absorption. Please advise.

    • Vivian Goldschmidt, MA

      Hi Marilyn,
      If you’re mixing your calcium in with alkalizing dairy products such as organic kefir or plain, unsweetened yogurt, then it should not inhibit the absorption of the calcium. Mixing the calcium supplement with an acidifying dairy product such as straight cow’s milk could impact absorption, because milk is acidifying and high in animal protein, which inhibits calcium uptake.

  18. Betty

    The problem for me with calcium is that I have taken Calcium Citrate for years with Magnesium and Vit D3. I do have some plaque in my carotid arteries. I also have severe osteoporosis. So obviously there has been very little if any absorption of it in to my bones. When I allowed a tablet to dissolve in an acidic juice it became very granular and not totally suluble. In any case more recently I decided to stop taking calcium and am now taking only magnesium and Vit D3 as well as VK2. I also have a concern about plaque in my brain. A few years ago I attended a lecture by a specialist in Osteoporosis and he recommended that we stop taking calcium because of cardio research. The problem with any supplement that I take is that I don’t really know the long term outcome for my body. Seems to me it is a gamble. Obviously how we feel and function are not always good indicators if a major health event happens while you are thinking you are well. I also take glucosamine with chondroitin and wonder about long term use of that. If anyone has feedback about that I would be pleased if you reply. Thank you.

  19. Laura

    Good morning,

    TrueOsteo looks good, except that it contains gelatin. Is there a vegan version of TrueOsteo?

    Thank you,

  20. B

    How much of these antioxidant foods does a person need to eat everyday to be effective to clean out the arteries. I enjoy your articles.

    • Vivian Goldschmidt, MA

      Good question, B. You can eat these foods as often as you like, as long as you are getting plenty of variety in your overall diet. Eating some of the foods on this list several times a week is a good “minimum” place to start. 🙂

  21. Mr D Gray

    Regarding calcium supplements my doctor has prescribed to me 750 mg calcium carbonate (equivalent to 300 mg calcium) and 200 I.U colecalciferol (equivalent to 5 micrograms vitamen D) – 2 tablets twice a day. I actually take two tablets a day as I think 4 is excessive. I would appreciate your opinion on this.

    • Vivian Goldschmidt, MA

      Dear D. Gray,
      You are right to be concerned about the excessive amount, especially since your doctor prescribed calcium carbonate, which is inorganic. As I wrote in the post above, “The reason calcium lodges in the arterial walls is because it’s not being absorbed into the bones and other cells of the body, where it belongs. Inorganic calcium such as calcium carbonate, oyster shell, dolomite, to name a few – the most common forms found in supplements – can lodge in soft tissues such as blood vessels and even the joints.”

  22. Vicky

    Dear Vivian , thank you so much for the regular updates and the most worthwhile nutritional information to support our health and wellbeing . Our whole family values your publications and can’t thank you enough. My mum has osteoporosis and unfortunately after years in fosamax ended up with a fracture of the femoral neck . Of course I purchased your book and we have changed our ways ! Recently mum has been placed on warfarin and although is love for her to take a plant based calcium I’m worried about the vitamin k interfering with the warfarin . What might be the next best thing in terms of a calcium supplement ? Thank you for caring and supporting all women .

    • Vivian Goldschmidt, MA

      I understand your concerns, Vicky. If your mother is on Warfarin, make sure she checks with her doctor before she takes any Vitamin K supplement, or calcium supplement containing Vitamin K.

      If you choose a different calcium supplement without Vitamin K, just look for plant-based calcium (usually it’s derived from algae).

  23. James

    Vivienne. I really have a question for you. Due to a bout of lassitude and my balance deteriorating my Doctor ordered blood tests and found that my sodium levels were dangerously low. Apparently if they go too low this can lead to death.

    Of course he ordered an immediate massive intake of salt and a reduction in liquid intake. Now for years I have consumed very little salt. I will be 80yo next year and have a very low blood pressure and heart rate and do suffer from any of the ‘modern’ diseases.
    The question is: is there any other method or supplement available that can raise sodium levels in the body without an elevated salt intake?

    • Vivian Goldschmidt, MA

      Hi James,
      One of the keys to balancing your sodium levels is to regulate your electrolye intake. As I write in the Osteoporosis Reversal Program:

      “Vital organs, like the heart and lungs, and many vital metabolic processes
      would stop in the absence of electrolytes. One of the major roles
      of sodium is to help balance the amount of fluid in and around the cells
      and tissues. Aided by other electrolytes, sodium also regulates the heart,
      digestion, and the acid-alkaline balance in the blood. Additionally, nerve
      fibers utilize sodium as a primary conductor of nerve cell impulses to
      all parts of the body. So it is not surprising that low sodium levels cause
      muscle cramps, faintness, fatigue and, in severe cases, convulsions and
      death. Conversely, too much salt can cause problems as well, including
      high blood pressure and kidney issues.”

      A proper ratio of potassium to sodium is important. While most people who eat a typical Western diet take in too much sodium in relation to potassium, in your case, backing off on the potassium might help raise your sodium levels. Also, make sure you’re ingesting a healthful salt such as unrefined sea salt.

  24. Mo

    Sadly this contains Boron. I’ve had oestrogen related cancer so can’t take this. 🙁 We need a boron free version please!

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