We all know that eating a balanced diet is important for our health. But when it comes to specific health concerns, such as poor circulation, research has found that certain foods can be particularly helpful.
While circulatory issues often require medication, making healthy lifestyle changes can also help to improve blood flow.
With that said, here are 12 foods that can improve circulation…
1. Cayenne pepper
Cayenne peppers are moderately hot chilli peppers used for seasoning dishes. They get their spicy flavour from a phytochemical called capsaicin.
Research has found that capsaicin improves blood flow to tissues by lowering blood pressure and stimulating the release of vasodilators, like nitric oxide. Vasodilators allow blood to flow more easily by relaxing the tiny muscles found along blood vessel walls. These effects can increase blood vessel strength and reduce plaque buildup in arteries.
Because they encourage blood flow to affected areas, cayenne peppers are often included in various creams for pain relief.
For inspiration on how to add cayenne pepper to your diet, check out this list of 15 cayenne pepper recipes from Insanely Good. Cayenne pepper is most commonly used in meat marinades and as seasoning for dishes like tacos, enchiladas, and fajitas. You could also try making your own cayenne pepper sauce using this recipe from Chili Pepper Madness.
2. Onions
Onions contain flavonoid antioxidants, which benefit heart health by improving circulation. These flavonoids are particularly high in white onions.
Studies have found that eating onions can improve circulation by helping veins and arteries to widen. For example, men in this study found that taking 4.3g of onion extract daily significantly improved blood flow and arterial dilation after eating.
Onions also offer anti-inflammatory benefits, which can improve blood flow and boost heart health.
Check out these 16 delicious recipes with onions from The Clever Meal for ideas on how to add onions to your diet, including onion chutney and caramelized onion pasta.
3. Cinnamon
Cinnamon is sweet, tasty, and healthy. Various animal studies have revealed that cinnamon can positively impact blood vessel dilation and blood flow in the coronary arteries (which are responsible for supplying blood to the heart).
Research has also shown that cinnamon can help to lower blood pressure by relaxing blood vessels. This in turn improves circulation and keeps the heart working smoothly.
For example, in this study of people with type 2 diabetes, consuming 1,200mg of cinnamon a day reduced systolic blood pressure (the force with which your heart pumps blood around your body) by an average of 3.4mmHg after 12 weeks.
Why not try one of these 10 healthy cinnamon recipes from Everyday Health? You’ll find everything from honey cinnamon roasted sweet potato cubes to healthy cinnamon hot chocolate.
4. Pomegranate
Pomegranate contains high amounts of polyphenol antioxidants and nitrates, which are highly effective at widening blood vessels and improving blood flow.
As a result, adding pomegranate to your diet may help to improve circulation and blood flow. This can increase the rate at which oxygen is transported to muscle tissue, which can be particularly beneficial for active individuals.
This study of active people found that consuming 1,000mg of pomegranate extract 30 minutes before a workout increased blood flow and blood vessel diameter, and boosted exercise performance.
Another study revealed that consuming 500ml of pomegranate juice each day, either during or before strength training, reduced muscle damage, soreness, and inflammation in elite athletes.
Aside from eating pomegranate as a snack or enjoying it as a juice, it also makes a nice addition to a number of recipes. In this list of pomegranate recipes from Olive, it’s used in salads, couscous dishes, sauces, and desserts.
5. Turmeric
Turmeric has been used in traditional Chinese medicine since ancient times and is known to improve circulation.
According to research, the effects of turmeric on circulation are down to its active ingredient, curcumin. Curcumin helps to increase nitric oxide production (which dilates blood vessels) and reduces levels of inflammation and oxidative stress (an imbalance between harmful molecules and healthy antioxidants) in the body.
In this study, taking 2,000mg of curcumin every day for 12 weeks resulted in a 37% increase in blood flow in the forearm and a 36% increase in upper arm blood flow.
To learn more, why not check out our article; 8 health benefits of turmeric and how to add it to your diet?
6. Walnuts
Walnuts are packed with healthy compounds like alpha-linolenic acid (ALA) and vitamin E, which encourage the dilation of blood vessels and improve blood flow.
For example, this study of people at risk of diabetes (which can cause circulation issues if blood vessels become damaged by high blood sugar levels) found that those who ate 56g of walnuts each day for six months saw significant improvements in their blood vessel function compared with a control group.
Walnuts make a great snack on their own, but can also be added to meals. You’ll find plenty of inspiration in this list of healthy walnut recipes from Well and Good.
7. Ginger
Ginger is another spice that, like turmeric, has been a staple in traditional Chinese and Indian medicines for thousands of years.
Both animal and human studies have found that ginger can help to reduce high blood pressure (a condition known to restrict blood flow). For example, in this study of over 4,500 people, those who consumed the most ginger (between 2–4g a day) had the lowest risk of developing high blood pressure.
Check out these ginger recipes from BBC Good Food for ideas on how to add it into your diet.
8. Garlic
Garlic is well-known for its benefits when it comes to heart health and circulation.
Studies have long suggested that garlic – particularly the sulfur compounds it contains, like allicin – can lower blood pressure by relaxing blood vessels and increasing blood flow to tissues in the body.
As a result, diets high in garlic are often linked with better flow-mediated vasodilation (FMD). FMD describes the widening of an artery in response to an increase in blood flow, which is an indicator of blood vessel health.
In this study of people with coronary heart disease, those who consumed garlic powder tablets containing 1,200mg of allicin twice a day for three months experienced 50% improved blood flow compared to the placebo group.
Check out this list of garlic-rich recipes from BBC Good Food for inspiration.
9. Leafy greens
Leafy green vegetables, like collard greens and spinach, are rich in nitrates which the body converts to nitric oxide – a compound that, as mentioned, dilates blood vessels and allows blood to flow more easily.
In this study, those who consumed high-nitrate spinach (845mg) every day for a week saw significant improvements in blood pressure and blood flow compared to a placebo group.
Research has also revealed that people who follow a traditional Japanese diet high in nitrate-rich vegetables like spinach, often have lower blood pressure than those who eat diets without many vegetables.
There are plenty of delicious ways to add more leafy greens to your diet – such as in salads, soups, and pasta dishes. You can find more ideas in this list of different ways to eat leafy greens from Taste of Home.
10. Beetroot
A lot of athletes supplement their diets with beetroot juice or powder to improve their performance. This is because beetroot, like leafy greens, is high in nitrates.
But it’s not only athletes who can benefit, as eating beetroot may also help to improve blood flow and help with circulation issues.
This study of older adults found that those who drank 140ml of nitrate-rich beetroot juice per day saw decreases in blood pressure, blood vessel inflammation, and clotting time than those in the placebo group.
Beetroot can be roasted, boiled, added to smoothies, and much more. A Couple Cooks has a list of their favourite beetroot recipes, which includes creamy beetroot hummus, poke bowls, and beetroot green omelettes.
11. Citrus fruits
Citrus fruits like oranges, grapefruits, and lemons are loaded with antioxidants, including flavonoids.
Research suggests that eating citrus fruits rich in flavonoids may help to decrease inflammation in the body. This can, in turn, lower blood pressure and reduce stiffness in the arteries while increasing nitric oxide production and improving blood flow.
For example, in this study of people who were overweight or obese, those who drank 200ml of blood orange juice twice a day for two weeks experienced significant improvements in blood vessel function compared to the control group.
Regular consumption of citrus fruits has also been linked to reduced blood pressure and a lowered risk of stroke.
Citrus fruits make a refreshing snack on their own or as part of a smoothie. Check out these recipes with citrus fruit from Taste of Home for more ideas.
12. Fatty fish
Fatty fish, such as salmon, tuna, and mackerel, are fantastic sources of omega-3 fatty acids.
Omega-3 is particularly beneficial for circulation because it stimulates the release of nitric oxide.
As a result, research has found that having healthy levels of omega-3 fatty acids can help to prevent the clumping of platelets in the blood – a process that can cause blood clots to form.
More good news is that fish oil supplements have been linked to reductions in high blood pressure and improved blood flow in muscles, both during and after exercise. For example, in this study of healthy adult men, consuming high doses of fish oil (4.2g daily for four weeks) significantly improved blood flow to the legs following exercise.
Our article, Omega-3 – what it is and why we need it, has more information and ideas on how you can get enough of this essential fatty acid.
Final thoughts…
Poor circulation is a common health issue and can be caused by a range of health conditions, including obesity, diabetes, and Raynaud’s disease. However, alongside medication, research has found that adding certain foods to your diet can help to improve symptoms.
For further reading, you might be interested in our articles; 10 delicious foods that can boost heart health and 14 blood-pressure-lowering foods.
Which of these foods do you eat a lot of? Will you be introducing any new foods into your diet? We’d love to hear from you in the comments below.