The importance of maintaining good blood circulation cannot be overstated. Blood delivers oxygen and nutrients to your body’s tissues, removes carbon dioxide and waste products from those tissues, and is necessary for life as well as the health of all your body’s tissues. Although critical, sometimes blood does not flow freely throughout the body, which might be caused by smoking, diabetes, high blood pressure, or other factors.
However, there are a few things you can do to improve your blood circulation. Stretching, reducing stress, and exercise are just a few of the methods. If you want recommendations for foods that may help with blood circulation, keep reading to learn what our medical expert board has to say.
1 — Beets
Beet juice is widely used in beverages such as “energy” juices and wellness shots because of its energy-boosting qualities, according to Sydney Greene, MS, RD.
Beets offer more energy because of their higher nitrate content, according to Greene. Natural nitrates found in the soil, air, and water are used as a food additive to prevent bacterial growth and improve flavor and color of foods. When converted to nitric oxide in the body, these nitrates help stimulate blood circulation.
2 — Vegetables with spices and herbs
According to Dr. John Salanti, “coupling a low-sodium diet with moderate exercise can help reduce blood pressure and improve circulation.” The Dietary Approaches to Stop Hypertension Diet (DASH), which is designed to decrease blood pressure and enhance circulation, is one option.
“The DASH Diet suggests consuming 4 to 5 servings of vegetables each day,” adds Goodson. “Vegetables are packed with nutrients and have no salt, which could lead to higher blood pressure levels and poor blood circulation.”
“Instead of salt, season your veggies with spices and herbs,” advises Goodson.
3 — Walnuts
“Walnuts are high in omega-3 fatty acids and have been found to help lower blood pressure, allowing for better blood flow,” says Greene.
Walnuts are also high in vitamin E, which is an antioxidant that may aid with endothelial function by releasing substances that help control vascular contraction and relaxation as well as enzymes that control immune function, blood clotting, and platelet adhesion. Endothelial functioning aids in the prevention of abnormal vessel expansion.
4 — Potassium-rich fruit
One of the DASH Diet’s key recommendations is to consume foods high in potassium, according to Goodson. Medjool dates, bananas, berries, and avocados are all great sources of potassium.
4 to 5 servings per day is advised on this diet, with one medium fruit, half a cup chopped, 1 cup berries, or a quarter cup dried fruit included in each.
5 — Low-fat dairy
The DASH Diet, according to Dr. Goodson, claims that calcium can help lower blood pressure levels and improve circulation.
“Eating three servings of low-fat dairy a day might help you get the calcium you require,” says Goodson. “One cup of low-fat milk or some yogurt and 1.5 ounces mild cheese are considered one serving.”