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.

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.

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.

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.

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.

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.