14 best foods to increase blood flow

Poor circulation is caused by the effects of certain conditions such as peripheral artery disease (PAD), diabetes, obesity, smoking. Reduced blood flow causes symptoms like headaches, cramps, paralysis, digestive problems. In addition to those with poor circulation, athletes and those with high intensity workouts may want to increase blood flow to improve exercise performance and recovery.

1. Cayenne pepper

Cayenne peppers get their spicy flavor from a chemical called capsaicin. Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide. Have a similar effect to vasodilators that allow blood to flow more easily through veins and arteries by relaxing small muscle fibers found in the walls of blood vessels.
Research indicates that eating cayenne pepper can increase blood circulation and build up plaque in the arteries. Furthermore, these hot peppers are often an ingredient in topical pain creams because they can encourage blood flow to the affected area.

2. Pomegranate

Pomegranate is a delicious, sweet fruit, especially rich in polyphenol and nitrate antioxidants, which have the effect of dilating blood vessels.
Consuming pomegranates in the form of juice, raw fruit or supplements can all improve blood flow and oxygenation of muscle tissue, which can especially aid those with high levels of activity. One study in 19 athletes, found that consuming 1,000 mg of pomegranate extract 30 minutes before a workout could increase blood flow, blood vessel diameter, and exercise performance. Another study demonstrated that daily consumption of 17 ounces (500 ml) of pomegranate juice during or before weight training reduced soreness, muscle damage, and inflammation.

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3. Onions

Onions are a great food source of flavonoid antioxidants, which are beneficial for heart health. This vegetable improves blood circulation by helping arteries and veins widen as blood flow increases. In a 30-day study in 23 men, taking 4.3 grams of onion extract daily significantly improved blood flow and dilated arteries after meals. Onions also have anti-inflammatory properties, which can increase blood flow and heart health by reducing inflammation in the veins and arteries.

4. Cinnamon

Cinnamon is a warming spice that contains many health benefits, including increased blood flow. In animal studies, cinnamon improved blood vessel dilation and blood flow in the coronary arteries, enhancing blood supply to the heart. Laboratory rats fed 91 mg per pound (200 mg per kg) of body weight cinnamon bark extract daily for eight weeks showed better cardiac performance and increased post-exercise coronary blood flow. compared with the control group of mice.
Plus, research shows that cinnamon can effectively lower blood pressure in humans by relaxing blood vessels in the body. This improves circulation and keeps the cardiovascular system healthy. In a study in 59 people with type 2 diabetes, consuming 1,200 mg of cinnamon daily reduced systolic blood pressure by an average of 3.4 mmHg after 12 weeks

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5. Garlic

Garlic is known for its many beneficial effects on the circulatory system and heart health. Studies show that garlic, specifically the sulfur compounds in garlic, including allicin, can increase blood flow and lower blood pressure. In fact, a diet high in garlic is associated with better flow-mediated vasodilation (FMD), an indicator of blood flow efficiency. In a study in 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 brachial artery compared with a placebo group. .

6. Fish

Fatty fish like salmon and mackerel are great sources of omega-3 fatty acids. These fats are especially beneficial for blood circulation because they promote the release of nitric oxide, which dilates blood vessels and increases blood flow.
Omega-3 fats also help inhibit the clumping of platelets in the blood, a process that can lead to the formation of blood clots. Furthermore, fish oil supplements have been linked to reduced blood pressure and improved muscle blood flow during and after exercise. In a study in 10 healthy men, high doses of fish oil 4.2 grams per day for four weeks significantly improved blood flow after exercise.

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7. Radish

Many athletes add beet juice or beet pulp to help improve performance. This is because beets are high in nitrates, which the body can convert into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue.
Beetroot juice supplements help increase oxygen flow in muscle tissue, stimulate blood flow and increase nitric oxide levels thereby improving exercise performance. Besides supporting athletes, beets improve blood flow in older adults with circulatory system problems. In a study in 12 older adults, those who drank 5 ounces (140 ml) of nitrate-rich beetroot juice per day had significant reductions in blood pressure, blood clotting time, and blood vessel inflammation compared with those taking a placebo.

8. Turmeric

In fact, Traditional Chinese Medicine has used turmeric since ancient times to open blood vessels and improve blood circulation. Research shows that a compound found in turmeric called curcumin helps increase nitric oxide production, reduce oxidative stress, and reduce inflammation. In a study in 39 people, taking 2,000 mg of curcumin daily for 12 weeks resulted in a 37% increase in blood flow in the forearm and a 36% increase in blood flow in the arm.

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9. Green vegetables

Green leafy vegetables like spinach and collards are high in nitrates, which the body can convert into nitric oxide, a potent vasodilator. Eating foods rich in nitrates can help dilate your blood vessels, allowing your blood to flow more easily.
In a study of 27 people, those who consumed high-nitrate spinach (845 mg) daily for seven days experienced significant improvements in blood pressure and blood flow compared to a control group. What's more, research has observed that people who follow a traditional Chinese diet rich in nitrate-rich vegetables like Chinese cabbage have lower blood pressure readings and a significantly reduced risk of heart disease compared with people who eat a western diet.

10. Fruits

Citrus fruits like oranges, lemons and grapefruit are rich in antioxidants, including flavonoids. Consuming flavonoid-rich fruits can reduce inflammation in the body, reduce blood pressure and stiffness in the arteries thereby improving blood flow and increasing nitric oxide production. In a study in 31 people, those who drank 17 ounces (500 ml) of orange juice daily for one week had significant improvements in arterial dilation and significant reductions in inflammatory markers such as IL-6 and CRP compared with with the control group. In addition, regular consumption of citrus fruits, such as lemons and grapefruit, is associated with reduced blood pressure and a reduced risk of stroke.

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11. Walnuts

Walnuts are well known for their beneficial compounds, such as l-arginine, alpha-lipoic acid (ALA) and vitamin E, all of which stimulate nitric oxide production. Eating walnuts can lower blood pressure, improve blood vessel function, and reduce inflammation, which may be especially helpful for people with diabetes. People with diabetes often have circulation problems and high blood pressure readings due to blood vessel damage caused by blood sugar imbalances. In a study in 24 people with diabetes, those who ate 2 ounces (56 grams) of walnuts daily for 8 weeks saw significant improvements in blood flow compared to a control group.

12. Tomatoes

Tomatoes can help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure. Research shows that tomato extract acts similarly to ACE inhibitors, widening blood vessels and improving flow. Test-tube studies note that tomato extract can inhibit ACE, reduce inflammation, and disrupt platelet aggregation thereby increasing blood circulation.

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13. Strawberry

Strawberries are especially healthy with their antioxidant and anti-inflammatory properties, which can have a positive effect on blood flow. Chronic inflammation can damage blood vessels and raise blood pressure causing circulation problems. Research shows that eating berries can reduce blood pressure, heart rate, platelet aggregation, and blood levels of inflammatory substances like IL-6, while also improving artery dilation.

14. Ginger

Ginger has been a staple in traditional medicine in India and China for thousands of years, which can also lower blood pressure and improve blood circulation. In both human and animal studies, ginger has been shown to reduce high blood pressure, limiting its negative impact on blood flow.
In a study in 4,628 people, those who consumed the most ginger 2 to 4 grams per day had the lowest risk of high blood pressure.
Also, there are some other ways that can improve blood flow like
Quit smoking: Smoking is a factor in many chronic diseases, like cancer, and has a negative impact on circulation Blood Increases physical activity: Exercise stimulates blood flow and helps improve vasodilation. In addition, regular exercise reduces the risk of heart disease

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Weight loss: Being overweight or obese has a negative effect on blood flow and can lead to dangerous complications, such as plaque buildup in the arteries Healthy eating: Switch to a diet rich Healthy, whole foods, like vegetables, healthy fats, and foods high in fiber can help improve circulatory health. Drink enough water: Proper hydration is important for all aspects of health, including increasing blood circulation. Dehydration can damage endothelial cells and promote inflammation in the body that restricts blood flow Stress reduction: Research demonstrates that stress levels can have a significant impact on blood pressure. Managing your stress through yoga, meditation, gardening or spending time in nature are all good ways to improve circulation.

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Reference article: healthline.com

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