FOODS THAT INCREASE BLOOD FLOW AND CIRCULATION
Poor circulation is a common problem caused by a number of conditions. Some of the causes of poor circulation are peripheral artery disease, diabetes, obesity, smoking and Raynaud’s disease. Reduced blood flow can cause unpleasant symptoms, such as pain muscle cramps, numbness, digestive issues and coldness in the hands or feet. Although it is often treated with medications, eating certain foods can also improve blood flow.
Cayenne Pepper increases circulation, improves blood vessel strength and reduces plaque build-up in your arteries. Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates which are potent vasodilators. Consuming pomegranate as a juice, raw fruit or supplement may improve blood flow and oxygenationof muscle tissue. Onions are excellent source of flavonoid antioxidants which benefit heart health. Onions helps improves circulation to your arteries and veins widen when blood flow increases. Cinnamon improved blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart. Cinnamon can effectively reduce blood pressure in humans by relaxing your blood vessels. Garlic specifically, it sulphur compounds, which include allicin can increase tissue blood flow and lower blood pressure by relaxing your blood vessels. Fatty fish like salmon and mackerel are excellent sources of omega 3 fatty acids. Thee fats are 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 into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to the muscle tissue. Turmeric increased blood flow, open blood vessels and improve blood circulation. A compound found in turmeric called cur cuminhelps increase nitric oxide production, reduce oxidative stress and decrease inflammation. Leafy greens like spinach and collard greens are high in nitrates, which your body converts into nitric oxide, a potent vasodilator. Eating nitrate-rich foods may help improve circulation by dilating blood vessels allowing your blood to flow more easily. Citrus fruits such as oranges, lemons and grapefruit are packed with antioxidants including flavonoids. Consuming these citrus fruits may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production. Walnuts may reduce blood pressure, improve blood vessel function and decrease inflammation which may be helpful for those with diabetes. Berries are healthy, they have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow. Berries also lower blood pressure, heart rate, platelet aggregation and blood levels of inflammatory markers. Ginger can likewise lower blood pressure and improve circulation, reduce high blood pressure, which negatively impacts blood flow.
TIPS AND ADVICE
Quit Smoking- this is a risk factor for many chronic diseases- such as cancer and can negatively impact circulation. Increase physical activity stimulates blood flow and helps improve vasodilation. Regular exercise decreases your risk of heart disease. Lose Weight-being overweight or obese negatively impacts blood flow and can lead to dangerous complications such as plaque build-up in your arteries. Follow a healthy diet – Have a diet rich in healthy, whole foods such as vegetables, healthy fats and fiber rich foods which can improve circulatory health. Stay hydrated – it is critical for all aspects of health including circulation. Dehydration can damage endothelial cells and promote inflammation in your body restricting blood flow. Reduce stress- stress levels can significantly impact blood pressure, to manage stress by yoga, meditation, gardening or spending time in nature.