Have Poor Circulation? Try Adding These 11 Foods into Your Diet
Foods to Increase Blood Flow – Part 1
Poor circulation can be addressed in a variety of ways including activity, using an H-Wave, physical therapy, and some medication to name a few. Your diet can also play a role in helping to increase circulation. Incorporating foods to increase blood flow into your diet can be an easy hack to fit into your life.
Your circulatory system is controlled by your heart, which pumps oxygenated blood throughout your body, bringing nutrients and minerals which stimulate cell growth and healthy organ function. If your circulatory system is compromised or you’re having poor circulation due to a health condition, that can lead to additional symptoms and complications. So it doesn’t hurt to give your circulatory system a boost with a few changes to your dietary choices.
We previously covered some ingredients that can help with poor circulation like cinnamon, cayenne pepper, gingko biloba, ginger, turmeric, and garlic. But there are many more foods that can also help increase your body’s circulation by acting as vasodilators or increasing the health of your endothelial cells. Vasodilators basically open (dilate) blood vessels to allow for easier blood flow, which can decrease blood pressure and increase circulation. Endothelial cells line the inside of blood vessels, lymph vessels and the heart, and help to regulate blood flow.
Pomegranates are high in polyphenol antioxidants and nitrates, which are vasodilators. This NCBI study showed that those who consumed 1000mg of pomegranate extract before exercise increased their blood flow and blood vessel diameter.
2. Green Tea
Green Tea is packed with antioxidants which promote cardiovascular health by widening blood vessels in the body, which improves circulation. As stated above, this allows more blood to flow through the arteries. This is true for both black tea and green tea. Green tea has also been shown to help the endothelial cells that line your circulatory system work more efficiently.
These are rich in quercetin, a strong antioxidant flavonoid. “Epidemiologic studies have shown that dietary flavonoids reduce the risk of cardiovascular events.” These findings suggest that consistent intake of onion extract ameliorates postprandial endothelial dysfunction in healthy men and may be beneficial for improving cardiovascular health overall. In one study, male participants saw an increase in blood flow after taking onion extract each day.
4. Fatty Fish (or Fish Oil supplements)
Fatty fish such as salmon, mackerel, sardines, cod, and tuna are rich with omega-3 fatty acids. The omega-3 fatty acids in oily fish promote cardiovascular health and improve circulation according to this 2013 study. In fact,
“These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow.”
Beets are high in nitrates which your body converts to nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue. Even beet juice supplements can improve oxygen flow in muscle tissue, stimulate blood flow and increase nitric oxide levels — all of which can boost performance and help to improve overall health.
Check back soon for the next 6 foods to incorporate into your diet in order to help improve your circulation!
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