5 Foods to Improve Your Blood Flow

Blood is our body’s superhighway. It carries oxygen and nutrients to our heart and other vital organs, which is why it plays a crucial role in our overall health. Poor blood circulation can cause venous problems and other unpleasant symptoms like cold hands and feet, muscle cramps, and swelling. Poor circulation can also cause existing varicose veins to become more visible and make minor injuries and bruises take a longer time to heal.

Improving your blood flow can be achieved through a few lifestyle changes, such as changes in your diet and an increase in your physical activity. In this article, we’ll go over five foods that you can consume to help nourish a healthy circulatory system.

1. Fatty fish
Fatty fish are a rich source of omega-3 fatty acids, which are nutrients that aid in blood circulation. Omega-3 fatty acids help relax blood vessels, which in turn encourage an increased blood flow. Aside from this, this group of essential nutrients can also lower elevated blood fat(triglycerides) levels. Having high blood fat levels puts you more at risk of stroke and other heart conditions.

You can get omega-3 fatty acids from mackerel, salmon, marlin, anchovies, sardines, and tuna. Try to swap out any of these to your usual chicken deep-fry, and aim to eat a non-oily cooked meal containing any of these fishes at least twice a week.

2. Citrus fruits
Citrus fruits contain flavonoids and antioxidants that can decrease blood clots, reduce inflammation, and boost your blood flow. Consuming citrus fruits also aids in nitric oxide production, which is a function responsible for helping your blood vessels relax to improve blood circulation.

Tip: To enjoy the full benefits of citrus fruits, it’s still best to consume them fresh rather than choosing commercial fruit juices. You can try to incorporate more citrus in your diet by simply adding lemon slices to your water, squeezing lime into your food, or making your own orange juice at home.

3. Garlic
Garlic is a well-valued herb not only known for its rich flavor and fragrant aroma, but also for its antioxidant properties that have been proven to contribute to blood circulation and overall heart wellness. Garlic contains sulfur compounds, namely allicin, that help control tissue blood flow and regulate blood pressure by helping the blood vessels relax.

4. Spinach
Spinach is rich in nitrates, which are compounds that help enlarge your blood vessels, allowing blood to flow through easily. Having a diet rich in spinach can also help make your arteries more flexible and regulate your blood pressure.

5. Walnuts
Aside from fatty fish, walnuts are also a good source of omega-3 fatty acids. Walnuts contain alpha-linolenic acids (ALA), which are known to help improve the elasticity of blood vessels, allowing for a better blood flow. Walnuts are also rich in Vitamin E, which can help increase nitric oxide production.

References:
Best Foods for Optimizing Blood Flow and Circulation
5 Foods That Help Improve Blood Circulation
14 Best Foods to Increase Blood Flow and Circulation
5 Powerful Foods That Ensure Proper Blood Flow And Overall Health
Healthy Eating: Foods That Help Increase Blood Flow Circulation