Peripheral artery disease (PAD), diabetes, obesity, smoking, and Raynaud’s disease are some of the many causes of poor circulation. Several foods have been shown to help improve blood flow and support heart health, including garlic, onions, beets, berries, citrus fruits, and leafy greens. Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet.
In addition to those with poor circulation, athletes and active individuals may want to increase blood flow to improve exercise performance and recovery. Although medications often treat circulatory issues, eating certain foods can also improve blood flow.
Best foods to optimize blood flow:
Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin.
Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators, or compounds that help expand your blood vessels. Vasodilators allow blood to flow more easily through your veins and arteries by relaxing the tiny muscles found in blood vessel walls. Research indicates that ingesting cayenne pepper increases circulation, improves blood vessel strength, and reduces plaque buildup in your arteries. Spicy peppers are frequently included in pain-relieving creams because they can encourage blood flow to the affected area.
Pomegranates are juicy, sweet fruits that are exceptionally high in polyphenol antioxidants and nitrates, which are potent vasodilators.
Consuming pomegranate as a juice, raw fruit, or supplement may improve blood flow and oxygenation of muscle tissue, which could significantly aid active individuals. A 2014 study of 19 active people found that consuming 1,000 milligrams of pomegranate extract 30 minutes before working out increased blood flow, blood vessel diameter, and exercise performance. Another study demonstrated that drinking 17 ounces of pomegranate juice daily during or before weight training reduced soreness, muscle damage, and inflammation in elite weightlifters.
Garlic is well known for its beneficial impact on circulation and heart health.
Studies suggest that garlic, specifically its sulfur compounds, which include allicin, can increase tissue blood flow and lower blood pressure by relaxing your blood vessels. Diets high in garlic are associated with better flow-mediated vasodilation (FMD), an indicator of blood flow efficiency. In a study of 42 people with coronary artery disease, those who consumed garlic powder tablets containing 1,200 mg of allicin twice daily for three months experienced a 50% improvement in blood flow through the upper arm artery compared to a placebo group.
Onions are an excellent source of flavonoid antioxidants, which benefit heart health.
Onion improves circulation by helping your arteries and veins widen when blood flow increases. Onions also have anti-inflammatory properties, boosting blood flow and heart health by reducing inflammation in veins and arteries.
Cinnamon is a warming spice with many health benefits, including increased blood flow.
Cinnamon improves blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart. Cinnamon can reduce human blood pressure by relaxing your blood vessels, improving circulation, and keeping your heart healthy.
Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.
These fats are especially beneficial for circulation because they release nitric oxide, which dilates your blood vessels and increases blood flow. Omega-3 fats also help inhibit the clumping of platelets in your blood, which can lead to blood clot formation. Fish oil supplements are linked to reduced high blood pressure and improved blood flow in skeletal muscle during and after exercise.
In a 2014 study of 10 healthy males, high doses of fish oil — 4.2 g daily for four weeks — significantly improved blood flow to the legs after exercise
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. In one study of 27 people, those consuming high nitrate (845 mg) spinach daily for seven days experienced significant improvements in blood pressure and blood flow compared to a control group. Research has observed that people following a traditional Japanese diet high in nitrate-rich vegetables like Chinese cabbage and spinach have a lower blood pressure than those who consume a diet low in vegetables.
The Vascular and Vein Center at Gulfcoast Surgeons is one of the first and most respected vein clinics in Southwest Florida. Our surgeons, Dr. Abraham Sadighi and Dr. Johan Escribano have performed thousands of vascular and vein surgeries over the past 28 years. We focus on diseases of the vascular system that can range from harmless but unattractive spider veins to dangerous conditions such as peripheral artery disease. Our caring and dedicated team will help you identify problems and offer the best treatment options for you at any of our three locations.
Call the Vascular & Vein Center at Gulfcoast Surgeons today at (239) 344-7061 to make an appointment with a vascular surgeon specializing in arteries and veins.
Vascular & Vein Center at Gulfcoast Surgeons
877-LEG-PAIN
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