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This Snack Can Clog Your Arteries — Unless You Eat It Like This | Dr. Mandell

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Popcorn can either protect your arteries or clog them — it all depends on how you prepare it. Most people load it with hydrogenated oils, artificial flavorings, or too much sodium, turning one of nature’s best high-fiber whole grains into an inflammatory, artery-stiffening snack. But when you prepare popcorn the right way, it becomes a powerful natural tool for heart and digestive health.

Air-popped popcorn made with small amounts of extra-virgin olive oil or avocado oil is rich in insoluble fiber, which supports healthy bowel movements, lowers LDL cholesterol, and helps prevent plaque buildup in the arteries. Popcorn also contains polyphenols, powerful antioxidants that neutralize free radicals and protect cells from oxidative damage. These compounds are associated with improved blood flow, reduced inflammation, and better cardiovascular function.

Popcorn’s ferulic acid, p-coumaric acid, and procyanidins help regulate blood sugar, support insulin sensitivity, and may even offer neuroprotective benefits. The lutein and zeaxanthin in popcorn contribute to eye health by protecting the retina against blue-light damage and age-related macular degeneration.

This video breaks down the science and shows you exactly how to prepare popcorn so it helps clean your arteries, support gut health, lower cholesterol, and fight cravings naturally.

PubMed Research References

Slavin JL. “Dietary Fiber and Body Weight.” Nutrients. 2013;5(4):1417–1435.
This review explains how insoluble fiber from whole-grain sources like popcorn promotes satiety, improves digestive transit, and helps regulate body weight and cholesterol levels through better lipid metabolism.

Valtuena S, et al. “Polyphenols and Cardiovascular Health: How Strong Is the Evidence?” Nutrients. 2014;6(1):213–239.
Researchers detail how plant polyphenols such as those in popcorn improve endothelial function, reduce oxidative stress, and lower markers of systemic inflammation associated with atherosclerosis.

Chun OK, et al. “Popcorn: A Major Contributor of Polyphenols in the American Diet.” Journal of Agricultural and Food Chemistry. 2012;60(23):5676–5683.
This study identified popcorn as one of the richest sources of dietary polyphenols among common snack foods, highlighting its antioxidant capacity and potential role in cardiovascular protection.

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Category
Medical
Tags
popcorn health benefits, healthy snacks, popcorn arteries
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