What foods should I eat to improve blood circulation?
You might wonder what changes in diet you can make if you have poor blood circulation. Food plays an important role in blood circulation and our general health. This article will explore the role of good food in blood circulation. We'll also provide tips for getting started and examples of foods which boost circulation.
Food is Important for Blood Circulation
It is important to have good blood circulation as this ensures that oxygen and nutrients are delivered to every part of the body. This allows for optimal functioning. A poor circulation can lead to a variety of health issues, including varicose veins, peripheral arterial disease and heart attacks or strokes. An American Journal of Clinical Nutrition study highlights the connection between diet and heart health. Consuming certain foods may improve circulation and support cardiovascular health.
Important Points for Getting Started
Consult a dietitian or healthcare professional before making drastic changes in your diet. You can get personalized nutrition advice from them based on the specific health issues and nutritional requirements you have. According to an article in the American Journal of Medicine a diet high in vegetables, fruits, whole grains, and lean protein is recommended as a way to maintain good circulation. Limiting sodium, trans-fats and sugars can also negatively affect blood circulation.
Foods that can improve blood circulation
- Oranges: Rich in vitamin C, they are known for strengthening capillary walls, and preventing plaque accumulation, which promotes good circulation.
- Dark Chocolate: A study published in the Journal of the American Heart Association found that dark chocolate rich in flavonoids can increase the production of nitric dioxide, improving blood flow.
- Garlic can lower blood pressure, and improve blood circulation.
- Omega-3-rich fish: High in omega-3 fatty acid salmon and mackerel are well known for improving cardiovascular health.
- Nuts and seeds: Chia seeds, flaxseeds, almonds, walnuts are all rich in Omega-3 fatty acids and improve blood circulation.
- Beets contain a compound known as nitrates, which can dilate the blood vessels and increase blood flow.
- Red Peppers: These peppers contain vitamin C which is important for the health of blood vessels.
- Spinach is high in nitrates and can improve blood circulation.
- A study in Food Science & Nutrition found that pomegranates could boost blood flow, and reduce blood pressure.
- Cayenne Pepper Capsaicin, found in cayenne powder can help circulation by relaxing blood vessels and arteries.
Other Tips
Regular exercise can also improve circulation. American Heart Association suggests 150 minutes per week of aerobic exercise at a moderate intensity or 75 minutes per week of aerobic activity that is vigorous. Staying hydrated helps maintain the blood volume to make it circulate better.
Conclusion
Incorporating nutrient rich foods in your daily meals is a great way to improve your blood circulation. You can improve your overall health by consuming oranges, dark-chocolate, fish and other foods. For best results, combine these diet changes with exercise and proper hydration.
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