Which dietary choices best support healthy blood flow?
Written by
Stella Nilsson
Reviewed by
Prof. Graham Pierce, Ph.D.Your diet has a direct impact on how well blood circulates throughout your body. Some foods contain specific components that help relax blood vessels and reduce inflammation. Eating to promote healthy circulation means you can avoid medication and support circulation naturally. It works with your body rather than against it.
Vasodilators
- Beets and spinach: Rich in nitrates that convert to nitric oxide
- Relaxes artery walls improving blood flow
- Eat raw or lightly cooked to preserve compounds
Anti-Inflammatories
- Fatty fish and walnuts: Omega-3s reduce vascular inflammation
- Decreases plaque formation in arteries
- Aim for two servings weekly minimum
Flavonoid Sources
- Citrus and berries: Contain vessel-relaxing flavonoids
- Prevents arterial stiffness and pressure
- Eat whole fruits rather than juices
Platelet Regulators
- Garlic and onions: Allicin reduces blood stickiness
- Lowers risk of dangerous clots forming
- Crush before cooking to activate compounds
Food synergy offers more health benefits than those provided by individual food items. For example, pairing spinach, which is high in iron, with oranges, which are high in vitamin C, will enhance iron absorption. When combined with olive oil, cooked tomatoes will increase skin levels of lycopene. These combinations can often be even better than the benefits of a supplement alone when it comes to vascular system health. Lastly, avoid eating processed foods that oppose these benefits.
How you prepare food influences the availability of nutrients, for simply steaming greens instead of boiling to preserve nitrates. Crushing garlic and allowing it to sit for a few minutes before cooking will activate allicin, a compound that gives garlic its distinctive flavor. Eating berries raw, not baked into sugary desserts. These simple changes keep circulation-enhancing compounds in food. Food preparation methods will directly influence the nutritional value of what you eat.
Hydration aids dietary circulation advantages. Blood viscosity requires water for optimal flow; herbal teas, including hibiscus, offer additional antioxidants. Limit caffeine and alcohol, as they can dehydrate the body. Aim for at least two liters of beverage per day to give nutrients the best opportunity to be absorbed. Your beverage strategies can supplement your food-based strategies.
Read the full article: Top Ways to Improve Blood Circulation
