7 Foods That Will Improving Blood Circulation (2023)

Poor blood circulation can cause various problems, including pain, cold hands and feet, digestive issues, muscle cramps, and numbness.

Diet, exercise, and other lifestyle factors can all improve circulation. But what foods can you eat to help?

1. Grapes

Grapes are rich in antioxidants that encourage blood vessels to relax, work more efficiently, and flow better. They also contain compounds that decrease inflammation and make your blood less sticky, reducing blood clot risk.

The antioxidants in grapes can also help lower your blood pressure and keep cholesterol levels in check. A study published in the Journal of Agricultural and Food Chemistry found that grapes may even reduce your risk for diabetes.

Moreover, grapes have anti-inflammatory effects thanks to the polyphenols and flavonoids they contain. These antioxidants can help you overcome chronic inflammation, a major cause of many diseases.

Additionally, resveratrol in grapes can help reduce your risk of cancer and heart disease. It has been shown to fight cancer in a laboratory setting, and it also improves blood flow and protects your heart.

You can enjoy the health benefits of grapes by snacking on them or adding them to a wide range of recipes. They are a good source of fiber and potassium and are low in sodium and saturated fat.

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2. Celery

Celery is a good source of folate, which promotes blood circulation. It also has low-calorie content and is packed with vitamins and minerals.

It also contains luteolin, which can help improve the blood flow in your body. It is an anti-inflammatory agent that can reduce the activity of inflammatory molecules like tumor necrosis factor and nuclear factor kappa B, according to research published in 2012 in Molecular Nutrition & Food Research (opens in new tab).

Moreover, it has nitrates, which may help increase blood flow in people with high blood pressure, says Dr. Laffin. Those suffering from high blood pressure should eat roughly four stalks daily.

The diuretic effect of celery can help people with high blood pressure because it can cause the kidneys to flush out more water, resulting in lower blood pressure. In addition, the nitrates in celery are said to be beneficial for those with asthma, as they can help open the airways and decrease symptoms of the respiratory condition.

In addition to the above benefits, celery can also reduce inflammation. It has anti-inflammatory properties that can aid in preventing and treating various diseases, including chronic joint pain. A recent study found that a seed extract from celery effectively relieves osteoarthritis and gout pain.

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3. Leafy Greens

Leafy greens, including kale, collards, Swiss chard, mustard greens, broccoli, arugula, and turnip greens, are good sources of vitamins, minerals, and phytochemicals can improve blood flow. They contain compounds like nitrates and magnesium that can help reduce high blood pressure.

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These vegetables are also rich in folate, vitamin C, and potassium, which may help improve heart health. They are also a good source of carotenoids, such as beta-carotene and lutein.

To keep them wholesome, wash them carefully before using them and separate leaves from stems and roots. Rinse well under running water and dry thoroughly.

You can cook leafy greens in soups, stews, casseroles, and stir-fries. Add them toward the end of the cooking time so they are bright and tender.

When shopping for leafy greens, choose ones that are fresh and look vibrant. Avoid those that are wilted or discolored. They will taste bitter and may need to be more nutritious.

4. Turmeric

The antioxidant and anti-inflammatory compound curcumin found in turmeric has been shown to improve blood flow. This spice has been used in Ayurvedic and traditional Chinese medicine for centuries. Research shows it helps dilate the arteries and reduce oxidative stress, which can cause poor circulation.

Consuming it regularly may also boost nitric oxide production, an important natural chemical that can help your arteries work more efficiently and improve your overall health. Turmeric's benefits for blood circulation are even more impressive if you consume it regularly with other nutrients.

If you're taking medications for high blood pressure or cholesterol, talk with your doctor before incorporating this supplement into your diet. It can interfere with blood clotting and may increase your risk of bleeding, so you'll need to monitor your blood pressure and cholesterol levels frequently while using this product.

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While the research on turmeric's potential to prevent and treat cancer is preliminary, there is evidence from test tube and animal studies that it can reduce tumor growth in breast, prostate, bowel, stomach, and skin cancer cells. However, it should not be replaced with your regular cancer treatment.

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5. Sunflower Seeds

Sunflower seeds are a great way to add protein, fiber, and heart-healthy fat to your diet. They're also a good source of zinc and selenium, essential minerals promoting overall health.

Moreover, they are high in vitamin E, an important antioxidant that fights inflammation and protects the body from signs of aging. Just one-fourth cup of sunflower seeds can give your body 80% of this nutrient's recommended amount.

This antioxidant can help your body prevent cancer, cardiovascular disease, and diabetes. It also helps keep your immune system strong and prevents cell damage.

Sunflower seeds are also a good fiber, magnesium, and zinc source. These nutrients help lower blood pressure and reduce cholesterol levels, two common risk factors for heart disease. They're also an excellent source of nitric oxide, which is known to increase blood flow and dilate vessels.

6. Healthy Fish

Fish, particularly fatty fish, are loaded with omega-3 fatty acids (docosahexaenoic acid and eicosapentaenoic acid). These unsaturated fats can help keep your arteries clear and unclogged, lower triglyceride levels in the blood, and improve heart rhythm.

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They also lessen inflammation, which can lead to chronic diseases, including heart disease and cancer. They also stimulate the release of nitric oxide within blood vessel walls, dilating blood vessels and increasing circulation, lowering your risk for high blood pressure.

Several studies have shown that regular fish eaters have a lower risk of developing a stroke. And a recent meta-analysis suggests that eating fish at least once a month may reduce your risk of acute coronary syndrome. This medical emergency can cause sudden blockage in blood flow to the heart.

To get the most out of your fish diet, choose sustainable, well-managed, caught, or farmed responsibly. This can mean checking the seafood industry's certifications, such as the Marine Stewardship Council (MSC) and American Seafood Sustainability Association (ASCA), and visiting websites like Seafood Watch to find recommendations based on sustainability standards.

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7. Avocado

Avocados are a great source of dietary fiber, potassium, and monounsaturated fats, which help to lower high blood pressure. They also contain folate, which prevents the buildup of homocysteine in the body.

They're rich in nutrients like copper, lutein, and zeaxanthin, which promote good eye health by preventing cataracts and macular degeneration. Lutein also protects the eyes from damage caused by UV light.

Another important nutrient in avocados is vitamin K, which is essential in bone health and mass. Getting enough vitamin K can reduce the risk of osteoporosis and increase bone density.

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Additionally, avocados are a great source of lutein and zeaxanthin, two antioxidants that protect the eyes from damage caused by free radicals. They can also help prevent macular degeneration as we age.

The fatty acids in avocados are known for their anti-cancer properties. They also promote good digestion and are natural detoxifiers.

It's important to note that avocados are high in calories and saturated fat, so eating them sparingly is best. However, they can also be a delicious addition to your diet. Try making guacamole, adding them to salads, or using them in puddings and smoothies.


7 Foods That Will Improving Blood Circulation? ›

Fruits like oranges, grapefruits, and lemons contain antioxidants shown to decrease inflammation and prevent blood clots from forming, allowing blood to flow easily through the body. This popular seasonal fruit is super high in L-citrulline, which studies show combats hypertension.

What's the best fruit for circulation? ›

Fruits like oranges, grapefruits, and lemons contain antioxidants shown to decrease inflammation and prevent blood clots from forming, allowing blood to flow easily through the body. This popular seasonal fruit is super high in L-citrulline, which studies show combats hypertension.

What foods help repair blood vessels? ›

Top Foods That Improve Circulation and Vein Health (Updated 2021)
  • Bioflavonoids-Rich Food. Bioflavonoids give foods their vibrant colors. ...
  • Ginkgo Biloba. Ginkgo Biloba, commonly known as ginkgo, is one of the oldest living tree species that is native to China. ...
  • Celery. ...
  • Dark Chocolate. ...
  • Fiber. ...
  • Avocados. ...
  • Rosemary. ...
  • Vitamin C.
Feb 3, 2021

How do you fix poor circulation fast? ›

What You Can Do To Boost Your Circulation
  1. Increase cardiovascular exercise. ...
  2. If you smoke, quit. ...
  3. Drink black or green tea. ...
  4. If you are anemic, take iron supplements or eat iron-rich food. ...
  5. Dry brush your body. ...
  6. Decrease stress. ...
  7. Include more omega-3 fatty acids in your diet. ...
  8. Wear compression socks and elevate your legs.
Oct 27, 2020

Can drinking a lot of water improve blood circulation? ›

Staying hydrated helps circulation by improving blood flow throughout the body. Warm water is particularly beneficial as it encourages the veins to expand, thus allowing more room for blood to flow.

Does lemon water help blood circulation? ›


Flavonoids have antioxidant properties that help protect your cells from damage. Not just that, but flavonoids from citrus fruits are linked to benefits for blood circulation, insulin sensitivity, and other aspects of metabolic health.

What foods open up blood vessels? ›

Nine of the Best Foods to Help Increase Blood Flow and...
  • Pomegranate juice. Pomegranate juice is rich in antioxidants, which help open the blood vessels to allow more blood to flow through. ...
  • Onions. ...
  • Fatty fish. ...
  • Beets. ...
  • Leafy greens. ...
  • Citrus fruits. ...
  • Walnuts. ...
  • Tomatoes.
Sep 23, 2020

What foods should I avoid with poor circulation? ›

Trans fats, saturated fats, excess salt, and added sugars can all negatively impact circulation. Eating a healthy diet full of fruits, vegetables, whole grains, oily fish, and nuts may help improve circulation. Exercising regularly, staying hydrated, and avoiding smoking also help improve circulation.

Which fruit cleans the blood vessels? ›

The following foods in particular have been shown to positively affect the liver and kidney's ability to cleanse and filter out waste and toxins from the blood:
  • Water. ...
  • Cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts) ...
  • Blueberries. ...
  • Cranberries. ...
  • Coffee.
  • Garlic. ...
  • Grapefruit. ...
  • Apples.
May 2, 2018

What makes poor circulation worse? ›

But circulation can get worse for a number of reasons, including conditions like deep vein thrombosis (DVT) and peripheral artery disease (PAD), or weight gain and age. When your circulation isn't working the way it should, some parts of your body may not get the nutrients they need.

What are the first signs of poor circulation? ›

What are the symptoms?
  • Muscles that hurt or feel weak when you walk.
  • A “pins and needles” sensation on your skin.
  • Pale or blue skin color.
  • Cold fingers or toes.
  • Numbness.
  • Chest pain.
  • Swelling.
  • Veins that bulge.
Sep 27, 2021

What is the best position to sleep in for blood circulation? ›

Sleeping on your left side to make it easier for blood to flow in and around your heart. Keeping your arms at your sides instead of under or behind your head. Making sure your pillow supports your neck and spine and keeps them neutrally aligned.

What foods dissolve blood clots naturally? ›

Foods rich in vitamin E, such as almonds, avocado, and spinach, can help dissolve blood clots. Vitamin E has anticoagulant properties and can help prevent blood clots from forming. It is recommended to consume foods rich in vitamin E regularly.

Are bananas good for circulation? ›

Packed with potassium, bananas can help improve blood flow by lowering blood pressure. Too much sodium in your diet can cause high blood pressure, but potassium helps the kidneys remove extra sodium from your body, which then passes through your urine. This helps relax blood vessels and enable blood flow.

Can you reverse poor circulation in legs? ›

Start doing daily stretching, exercises, or yoga to increase blood flow. Do aerobic or cardio exercises to get your blood moving and your heart rate up. Wear compression stockings to encourage the blood to move from your legs back up to your heart. Eat a healthy diet to lower cholesterol and blood pressure.

What helps circulation in legs? ›

Here are 7 quick tips to improve blood circulation in the legs and feet:
  • Walking. Walking is the simplest yet most effective exercise to help improve blood circulation in your legs. ...
  • Stretching exercises. ...
  • Different sitting positions. ...
  • Compression stockings. ...
  • Yoga. ...
  • A massage. ...
  • Sauna bath.
Feb 7, 2022

Does soaking feet in hot water help blood circulation? ›

By soaking your feet, you can dilate your blood vessel and promote blood circulation throughout the body. This lowers fatigue and works to relax your whole body.

What are the symptoms of poor blood circulation in the legs? ›

Symptoms of poor circulation are often easy to spot. They include muscle cramping, constant foot pain, and pain and throbbing in the arms and legs. As well as fatigue, varicose veins, and digestive issues. Leg cramps while walking and wounds that don't seem to heal in your legs, feet, and toes are also symptoms.

Does heating pad help blood circulation? ›

Heat therapy increases blood flow to a specific area and improves circulation. This is because heat on an inflamed area causes the blood vessels to dilate, promoting blood flow to the injured area. Applying heat to an affected area can provide comfort and increase muscle flexibility, as well as heal damaged tissue.

What happens to your body when you drink warm lemon water everyday? ›

Reduces inflammation and cleanses the system – Drinking lemon water regularly decreases acidity in your body and removes uric acid from joints. It enhances enzyme function, stimulating your liver and activating bile flow, which helps emulsify and flush out fat soluble toxins. .

What drink makes blood flow? ›

Pomegranate juice is rich in antioxidants, which help open the blood vessels to allow more blood to flow through. It is also known for keeping the arteries from becoming stiff and thick.

What is the best natural remedy for circulation? ›

Improving circulation naturally
  • Exercise. This is among the top methods for getting your blood flowing. ...
  • Stress management. When a patient has poor circulation, doctors often ask them about their stress levels. ...
  • Massage. ...
  • Fluid intake. ...
  • Stopping smoking.
Jun 28, 2018

What home remedy can I use for poor circulation? ›

Tips for improving blood circulation in your legs naturally
  • Get walking. Walking is one of the best low-impact ways to get your circulation moving in a healthy way. ...
  • Elevate your legs. ...
  • Get into yoga. ...
  • Stay hydrated. ...
  • Wear compression stockings. ...
  • Get a massage. ...
  • Stretch it out. ...
  • Take a bath.
Oct 28, 2019

What foods cause clogged arteries? ›

The study, published Aug. 13 in Science, suggests that consuming food rich in saturated fat and choline - a nutrient found in red meat, eggs and dairy products - increases the number of metabolites that build plaques in the arteries.

What foods are bad for circulation? ›

Trans fats, saturated fats, excess salt, and added sugars can all negatively impact circulation. Eating a healthy diet full of fruits, vegetables, whole grains, oily fish, and nuts may help improve circulation. Exercising regularly, staying hydrated, and avoiding smoking also help improve circulation.

What are signs of poor circulation? ›

Poor circulation can cause a number of symptoms, including:
  • Muscles that hurt or feel weak when you walk.
  • A “pins and needles” sensation on your skin.
  • Pale or blue skin color.
  • Cold fingers or toes.
  • Numbness.
  • Chest pain.
  • Swelling.
  • Veins that bulge.
Sep 27, 2021

Does B12 help with circulation? ›

Vitamin B12 is most beneficial for circulation as it helps to keep nerve and blood cells working well. Without enough vitamin B12, the body may not be able to create enough red blood cells to transport oxygen around the body. The result of this could be fatigue and weakness.

Is there a vitamin that helps with poor circulation? ›

Meet the B family

One of these, in particular, vitamin B3, can help people improve blood circulation. Also called niacin, B3 reduces inflammation and bad cholesterol. The vitamin is also important for increasing blood vessel function.

Is apple cider vinegar good for circulation? ›

Due to its antioxidant properties, apple cider vinegar may possess the ability to improve blood flow and circulation in the body. It is also speculated it may help to cleanse the body of accumulated toxins and free radicals.

What deficiency causes poor circulation in legs? ›

It is one of the most common symptoms of vitamin B12 deficiency. When your body is not able to produce enough red blood cells it leads to poor circulation of oxygen to different body parts. This condition can make you feel tired and weak. It can even lead to anemia.

What causes lack of circulation in your legs? ›

The most common conditions include obesity, diabetes, heart conditions and arterial issues. In fact, poor circulation can be a sneaky symptom of a serious vascular condition called Peripheral Artery Disease (PAD).

How can I improve circulation in my legs while sitting? ›

The best way to enhance the blood flow in your limbs is to sit in a position that does not hamper the regular blood flow in your legs. For example, you can sit with your legs spaced apart and touch the floor with your feet. You can also lift your legs slightly from the floor at times to improve circulation.

What is the best herb for blood circulation? ›

Circulatory herbs like Rosemary, Ginkgo leaf, Gotu kola and Butcher's broom can help strengthen blood vessel walls and capillaries, reduce inflammation and swelling, and improve blood flow. These herbs are best taken in a therapeutic dose as a liquid tincture, tablet or capsule.


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