14 Foods That Improve Blood Flow and
Circulation
Circulation
problems are frequent and can be caused by a variety of factors.
Poor
circulation can be caused by a variety of factors, including peripheral artery
disease (PAD), diabetes, obesity, smoking, and Raynaud's illness.
Pain, muscle
cramps, numbness, digestive difficulties, and coldness in the hands and feet
are all indicators of reduced blood flow.
Athletes and
active people, in addition to those with weak circulation, may seek to boost
blood flow to improve exercise performance and recuperation.
Although
drugs are frequently used to treat circulatory problems, certain foods can also
help to enhance blood flow.
The 14 best
foods for improving blood flow are listed below.
Capsaicin, a
phytochemical found in cayenne pepper is responsible for its spicy flavor.
Capsaicin
increases blood flow to tissues by reducing blood pressure and promoting the
generation of nitric oxide and other vasodilators (chemicals that help blood
vessels widen).
Vasodilators
relax the small muscles in blood vessel walls, allowing blood to flow more
freely through your veins and arteries.
Cayenne
pepper consumption has been shown to improve circulation, blood vessel
strength, and artery plaque development in studies.
Furthermore,
because they can promote blood flow to the affected area, these spicy peppers
are widely included in pain-relieving treatments.
Pomegranates
are delicious, juicy fruits that are strong in polyphenol antioxidants and
nitrates, both of which are powerful vasodilators.
Pomegranate
juice, raw fruit, or supplementation may enhance blood flow and oxygenation of
muscle tissue, which may be beneficial to athletes.
Ingesting
1,000 mg of pomegranate extract 30 minutes before working out boosted blood
flow, blood vessel diameter, and exercise performance in 19 active persons,
according to a study.
In another the study, elite weightlifters who drank 17 ounces (500 ml) of pomegranate juice
daily during or before weight training experienced less discomfort, muscular
damage, and inflammation (10).
3. Onions
Onions are
high in flavonoid antioxidants, which are beneficial to heart health.
When blood
flow rises, this vegetable helps your arteries and veins enlarge, which
promotes circulation.
Taking 4.3
grams of onion extract daily for 30 days enhanced blood flow and arterial
dilatation after meals in 23 males in research.
Onions also
have anti-inflammatory characteristics that can help to improve blood flow and
heart health by lowering inflammation in veins and arteries.
4.
Cinnamon
Cinnamon is a warming spice with a long list of health advantages,
including improved blood flow.
Cinnamon increased blood vessel dilatation and blood flow in the coronary
artery, which delivers blood to the heart, in animal experiments.
When compared to rats in the control group, rats fed 91 mg per pound (200
mg per kg) of body weight of cinnamon bark extract daily for eight weeks had
superior heart performance and coronary artery blood flow following intense
exercise.
Cinnamon can also effectively lower blood pressure in individuals by relaxing blood arteries, according to a study. This boosts circulation and keeps your heart in good shape.
After 12 weeks, 1,200 mg of cinnamon per day lowered systolic blood
pressure (the top number of a reading) by an average of 3.4 mmHg in 59 persons
with type 2 diabetes.
5. Garlic
Garlic is well-known for its cardiovascular and circulatory benefits.
Garlic, notably its sulfur components, which include allicin, has been
shown in studies to enhance tissue blood flow and reduce blood pressure by
relaxing blood vessels.
In fact, garlic-rich diets are linked to improved flow-mediated
vasodilation (FMD), a measure of blood flow efficiency.
In a study of 42 persons with coronary artery disease, those who took
garlic powder tablets with 1,200 mg of allicin twice daily for three months saw
a 50% improvement in blood flow via the upper arm artery when compared to those
who took a placebo.
Omega-3 fatty acids are abundant in fatty fish such as salmon and
mackerel.
These fats are particularly good for circulation because they encourage
the generation of nitric oxide, which dilates blood vessels and improves blood
flow.
Omega-3 fats also prevent platelets in your blood from sticking together,
which can cause a blood clot.
Furthermore, fish oil supplements have been related to lower blood
pressure and enhanced skeletal muscle blood flow during and after exercise.
For example, high doses of fish oil — 4.2 grams daily for four weeks —
dramatically enhanced blood flow to the legs following exercise in a study of
ten healthy males.
Many athletes use beet juice or powder as a supplement to help them
perform better.
Beets contain a lot of nitrates, which your body converts to nitric
oxide. Blood arteries relax and blood flow to muscle tissue increases when
nitric oxide is present.
Supplementing with beet juice improves oxygen flow in muscle tissue,
stimulates blood flow, and raises nitric oxide levels, all of which can help
you perform better.
Beets enhance blood flow in elderly persons with circulatory problems, in
addition to benefiting athletes.
One of turmeric's many health benefits is increased blood flow.
Turmeric has been used in Ayurveda and traditional Chinese medicine to
expand blood arteries and increase blood circulation since ancient times.
Curcumin, a chemical found in turmeric, has been shown in studies to aid
improve nitric oxide production, reduce oxidative stress, and reduce
inflammation.
Taking 2,000 mg of curcumin daily for 12 weeks resulted in a 37 percent
increase in forearm blood flow and a 36 percent rise in upper arm blood flow in
a trial of 39 participants.
In 12-person research, those who drank 5 ounces (140 ml) of
nitrate-rich beet juice daily saw significant reductions in blood pressure,
clotting time, and blood vessel inflammation.
Nitrates are
found in leafy greens like spinach and collard greens, which your body turns to
nitric oxide, a powerful vasodilator.
Nitrate-rich
diets may improve circulation by dilapidating blood vessels and allowing blood
to flow more freely.
When
compared to a control group, those who had high-nitrate (845 mg) spinach daily
for seven days saw significant improvements in blood pressure and blood flow.
Furthermore,
studies show that those who eat a traditional Chinese diet rich in nitrate-rich
vegetables like Chinese cabbage had lower blood pressure and a lower risk of
heart disease than persons who eat a standard Western diet.
Citrus
fruits such as oranges, lemons, and grapefruit are high in antioxidants such as
flavonoids.
Citrus
fruits high in flavonoids may reduce inflammation in the body, lowering blood
pressure and artery stiffness while boosting blood flow and nitric oxide
generation.
When
compared to a control group, those who drank 17 ounces (500 ml) of blood orange
juice every day for one week experienced significant improvements in arterial
dilation and big reductions in inflammation markers like IL-6 and CRP.
Additionally,
eating citrus fruits like lemon and grapefruit on a daily basis has been linked
to lower blood pressure and a lower risk of stroke.
Walnuts are
high in beneficial components including l-arginine, alpha-lipoic acid (ALA),
and vitamin E, which all promote nitric oxide generation.
Walnuts may
lower blood pressure, enhance blood vessel function, and reduce inflammation,
which may be especially beneficial for diabetics.
Due to blood
vessel damage caused by uncontrolled blood sugar levels, people with diabetes
frequently experience circulation problems and high blood pressure.
In a study
of 24 diabetics, those who ate 2 ounces (56 grams) of walnuts each day for
eight weeks saw significant increases in blood flow compared to those who did
not.
Tomatoes may
assist to lower the activity of the enzyme angiotensin-converting enzyme (ACE),
which causes blood vessels to constrict in order to control blood pressure
Tomato
extract, according to research, functions in a similar way to ACE inhibitors,
widening blood vessels and enhancing blood flow.
Tomato extract has been shown in test tubes to suppress ACE, reduce inflammation, and
disrupt platelet aggregation, all of which can improve circulation.
Berries are
especially healthful since they include antioxidants and anti-inflammatory
compounds that may improve blood flow.
Chronic
inflammation damages blood vessels and raises blood pressure, causing
circulatory problems.
Berries have
been shown to lower blood pressure, heart rate, platelet aggregation, and blood
levels of inflammatory indicators like IL-6, as well as improve arterial
dilation, according to research.
Ginger,
which has been used in Indian and Chinese traditional medicine for thousands of
years can also help to decrease blood pressure and improve circulation.
Ginger has
been demonstrated to lower high blood pressure, which has a detrimental impact
on blood flow, in both human and animal studies.
Those who
drank the most ginger — 2–4 grams per day — had the lowest chance of having
high blood pressure in a study of 4,628 participants.
According to
animal research, ginger operates by blocking AC.
Other Ways
While adding
any of these foods to your diet can help with circulation, another lifestyle
modifications may have a greater influence.
Other
lifestyle changes that can help improve blood flow include:
To stop smoking:
Smoking is
linked to a number of chronic diseases, including cancer, and can wreak havoc
on circulation.
Boost your physical activity:
Exercise
improves vasodilation and promotes blood flow. Furthermore, frequent exercise
lowers your risk of developing heart disease.
Lose
Weight:
Obesity has
a detrimental impact on blood flow and can lead to serious consequences
including plaque formation in the arteries.
Maintain a healthy diet:
Rather than
stocking up on certain items, try moving to a diet rich in nutritious, complete
foods like veggies, good fats, and fiber-rich meals, which can help with
circulatory health.
Keep yourself hydrated:
Hydration is
essential for good health in all areas, including circulation. Dehydration
damages endothelial cells and promotes inflammation in the body, causing blood
flow to be restricted.
Reduce your stress levels:
Stress
levels have been shown to have a considerable impact on blood pressure in
studies. Yoga, meditation, gardening, or spending time in nature can help you
manage your stress.
Following is a summary of the
information presented.
Natural
techniques to increase circulation include eating a good diet, exercising,
lowering weight, stopping smoking, staying hydrated, and minimizing stress.
Choosing
meals that encourage blood flow is one of several natural approaches to improve
circulation.
The
antioxidants, nitrates, vitamins, and other nutrients included in the foods
listed above can help your circulation.
Furthermore,
a healthy lifestyle that includes quitting smoking, staying active, maintaining
a healthy weight, and eating a well-balanced diet will improve blood flow and
general health.
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