Best Foods to Increase Blood Flow and Circulation

Blood carries nutrients and oxygen to everything from your heart and brain to your muscles and skin. Poor circulation is a common problem caused by many conditions, like peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease. Low blood flow can lead to pain, muscle cramps, numbness, digestive issues and a feeling of coldness in the hands and feet. Several foods have been shown to help improve blood flow and support heart health. Read on to know more.

Fatty Fish: Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids. These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow. A 2014 study in healthy males, high doses of fish oil — 4.2 g daily for 4 weeks — significantly improved blood flow to the legs after exercise. (https://pubmed.ncbi.nlm.nih.gov/25835232/) 

Garlic: It is well known for its beneficial impact on circulation and heart health. It contains a sulfur compound called allicin that helps your blood vessels relax.  Studies show that in people who eat a diet rich in garlic, blood flows more efficiently.  (https://pubmed.ncbi.nlm.nih.gov/32480217/)

Beet: Beets are rich in natural chemicals called nitrates. The body converts these nitrates into nitric oxide, a chemical that helps improve blood flow and blood pressure by relaxing the blood vessels (https://pubmed.ncbi.nlm.nih.gov/32292042/) 

Ginger: Ginger, a staple in traditional medicine in India and China for thousands of years, can likewise lower blood pressure and improve circulation. In a study in 4,628 people, those who consumed the most ginger — 2–4 g per day — had the lowest risk of developing high blood pressure (https://pubmed.ncbi.nlm.nih.gov/28336112/). 

Berries: They are rich in an antioxidant called Anthocyanin that helps protect the walls of your arteries from damage and keep them from becoming stiff. Anthocyanin also spurs the release of nitric oxide, which helps to lower your blood pressure. 

Pomegranates: Pomegranates are rich in antioxidants and nitrates that are potent vasodilators. When the blood vessels dilate more oxygen and nutrients are delivered to your muscles and other tissues. This helps lower blood pressure.  

Walnuts: These crinkly nuts are rich in alpha-linolenic acid, a type of omega-3 fatty acid, which may help blood move smoothly. A study showed eating walnuts may reduce blood pressure, improve blood vessel function, and decrease inflammation, which may be particularly helpful for those with diabetes (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652880/). 

Turmeric:  Increased blood flow is one of turmeric’s many health benefits. Its benefit is mainly due to the presence of a compound called curcumin. Studies have shown that curcumin can boost nitric oxide production, that dilates the blood vessels, that makes the blood flow easier to muscles and tissues (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7522354/). 

Onions: Onions are an excellent source of flavonoid antioxidants, which benefit heart health. Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7919894/).  

Citrus Fruits: Consuming flavonoid-rich citrus fruits like oranges, lemons and grapefruit may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow (https://pubmed.ncbi.nlm.nih.gov/21346065/) 

Spinach: Spinach is high in nitrates, that in the body gets converted to nitric oxide that is a potent vasodilator that allows blood to flow more easily (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6952105/). 

Cayenne Pepper: Cayenne pepper contains a phytochemical called capsaicin that promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide that helps expands blood vessels. Research showed that ingesting cayenne pepper increases circulation, improves blood vessel strength, and reduces plaque buildup in your arteries (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4893589/). 

Foods contain compounds like antioxidants, nitrates etc. that have a positive impact on circulation. Making some lifestyle changes like stop smoking, staying active, maintaining ideal weight can also improve circulation and improve overall health.