Top 9 Best Foods to Increase Blood Flow & Circulation

Poor blood flow in the body can lead to a variety of symptoms including numbness, cold hands and feet, muscle cramps, digestive issues, and pain.

Fortunately, there are many ways to improve blood flow and circulation naturally. Some of the most effective include diet, exercise, hydration, weight management, and not smoking.

1. Berries

Berries are one of nature’s most nutrient-rich foods, packed with antioxidants that protect arteries from clogging. They also promote nitric oxide production to lower blood pressure.

They’re rich in anthocyanin, a protective antioxidant that keeps artery walls flexible and promotes circulation. They’re also a good source of polyphenols, which are anti-inflammatory phytonutrients that improve blood flow and reduce the risk of heart disease.

The word berry comes from the Latin term bacca, which means “stone,” or “pit.” Botanically, a berry is a fleshy kind of simple fruit that grows from a single ovary and has multiple seeds. Cucumbers, tomatoes, bananas and oranges are all examples of true berries.

2. Fish

Eating a diet that's rich in protein-rich foods, including fish, is an important step toward maintaining healthy blood flow. This is particularly true of fish that is low in saturated fat and contains omega-3 fatty acids.

The American Heart Association recommends eating two servings of fish a week to help reduce your risk of heart disease. Salmon, sardines, tuna and mackerel are all great options.

They are also high in omega-3 fatty acids and vitamin B12, which is important for healthy circulation. Mackerel, a type of whitefish, is also an excellent choice because it has less mercury than other types of fish.

Beets are a powerful source of nitrates, which your body converts into nitric oxide. This vasodilator relaxes the walls of your arteries, increases blood flow and supports good blood pressure naturally. Fildena 100 Mg And Vidalista 20 Mg Help to Men's Health, and is also helpful to increases blood flow.

3. Almonds

Good blood flow is critical for optimum health. It helps to transport oxygen and nutrients throughout the body, while allowing waste products to be removed from your tissues.

Poor circulation is associated with a number of lifestyle factors, including lack of exercise, smoking, weight gain, and high blood pressure. It can also be caused by medical conditions, such as heart disease, diabetes, and blood clots.

Incorporating foods that promote blood flow into your diet is a great way to improve circulation. The nitrates, antioxidants and vitamins in these foods increase the ability of your blood vessels to dilate.

Cayenne pepper contains a phytochemical called capsaicin that has been shown to help reduce plaque buildup in your arteries. It also increases circulation by reducing blood pressure and stimulating the release of nitric oxide.

4. Bananas

Bananas are a delicious, healthy snack that can help keep your blood flowing and boost energy levels. They are a good source of potassium, magnesium, fiber and Vitamin C.

In addition, bananas are low in calories and high in dietary fiber, which can help you feel fuller for longer. They also help slow the absorption of sugar into the bloodstream, which can keep your blood sugar levels stable.

Eating a banana can also lower your blood pressure, which helps increase blood flow and circulation to your organs. This can improve your overall health and may even help protect you from heart disease, which can lead to serious complications and death.

Lastly, bananas contain tryptophan and antioxidants that produce serotonin, one of our main “happy hormones.” Regularly consuming these nutrients can help lift your mood, prevent stress and anxiety, and maintain healthy levels of these key neurotransmitters to boost your energy levels and mood.

5. Citrus Fruits

Citrus fruits are a healthy and delicious way to add some vitamin C and potassium to your diet. They’re also rich in a number of B vitamins, including thiamin and niacin.

These fruits are great for boosting your immunity and protecting you from colds and flus. In addition, they can help lower your cholesterol level and improve your digestion.

The nitrates in citrus fruits may help enlarge blood vessels and make it easier for blood to flow through your body. This can also decrease your risk of getting a stroke or heart disease.

These fruits also contain flavonoids, which help reduce inflammation and increase your blood flow. They can also reduce your blood pressure by promoting nitric oxide production.

6. Pomegranates

Pomegranates are a great source of nitrates and polyphenol antioxidants, two powerful vasodilators that widen blood vessels, allowing blood to flow more easily. They also help improve oxygenated blood flow to muscle tissue, which can lead to increased exercise performance.

In addition to their benefits for circulation, pomegranates are a good source of vitamins and minerals. They’re a good source of fiber and Vitamin C, as well as folate and potassium.

They’re also an excellent source of manganese, copper, phosphorus, and iron. They’re rich in antioxidants, which are beneficial for many different health conditions.

To prepare a fresh pomegranate, first slice the stem end off. Then, cut along the ridges that run from top to bottom. This will separate the flesh of the fruit and the white membrane that encloses the seeds. Remove the seeds and discard the membrane.

7. Cayenne Pepper

Cayenne pepper is a spice that’s used in many popular dishes. It’s a member of the capsicum family and is similar to jalapenos and bell peppers.

It has a spicy flavor that comes from its capsaicin content, which is the main ingredient that gives it its heat. Capsaicin helps stimulate the release of vasodilators, like nitric oxide, that help expand blood vessels and increase circulation.

The vasodilators also relax the muscles in blood vessel walls, making it easier for blood to flow through veins and arteries. This may help prevent the buildup of plaque in arteries and improve heart health.

In addition to increasing blood flow and circulation, cayenne pepper has several other health benefits. It can help you lose weight and reduce cholesterol levels.

It’s also been found to be effective in reducing nasal congestion caused by allergies and rhinitis. It also has antibacterial properties and can help relieve pain from arthritis and joint pains.

8. Dark Chocolate

Dark chocolate is a nutrient-dense treat that’s loaded with antioxidants, iron, zinc, copper and magnesium. Those minerals support healthy blood, immunity and cell growth.

It also reduces inflammation, which can be a contributing factor to many health issues, including heart disease. One study showed that men who ate dark chocolate were less likely to have inflammation markers in their blood.

Another study found that the epicatechin in dark chocolate triggered vasodilation, or increased blood flow to the arteries. This boosts circulation and increases the number of red blood cells, delivering more oxygen to your body and brain.

Moreover, it lowers blood pressure. In a trial, participants who ate flavanol-rich dark chocolate lowered their blood pressure by an average of 8% over the course of eight weeks.

9. Tea

Drinking tea is not only tasty, but it can also help improve your circulation. Studies have shown that green tea may increase the flow of blood through the arteries by up to 4 per cent within 30 minutes, which helps reduce your risk of clots and cardiovascular disease.

This is because tea contains a large number of antioxidants that can eliminate or reduce the substances that narrow your blood vessels and prevent smooth blood flow. These compounds also help in regulating your blood pressure.

Black tea, green tea, white tea, oolong tea, and pu-erh are all derived from the same shrub known as Camellia sinensis that’s native to China and India. They all contain unique polyphenols, flavonoids, and caffeine that can have many health benefits, including lowering your cholesterol, encouraging weight loss, and even enhancing mental alertness.

To keep your tea as fresh as possible, avoid light and heat, and store it in a dark, cool place. It’s best to keep loose-leaf teas in an airtight container and tea bags in their original packaging.