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We all know that eating a balanced diet is a key part of looking after ourselves. But for specific health concerns, such as poor circulation, research has found that certain foods can be particularly helpful for increasing blood flow.
With that said, here are 12 foods that can improve circulation, according to science.
1. Cayenne pepper
Cayenne peppers are moderately hot chilli peppers used for seasoning dishes. They get their spicy quality 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 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 creams for pain relief.
For inspiration on adding cayenne pepper to your diet, check out this list of 15 cayenne pepper recipes from Insanely Good. This pepper is commonly used in meat marinades and as seasoning for Mexican dishes. You could also try making 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.
Research has 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.
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#Data from over 1,000 Rest Less members surveyed in 2025
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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 supply blood to the heart).
Research has also shown that cinnamon can help lower blood pressure by relaxing blood vessels. This then improves circulation and keeps the heart running smoothly.
For example, in this study of stage 1 hypertension patients, consuming 1,500mg of cinnamon daily for 90 days showed a significant decrease in average systolic blood pressure (the force with which your heart pumps blood around your body) compared to a placebo group.
Why not try 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.
Adding pomegranate to your diet may help improve circulation and blood flow. This can increase the rate at which oxygen is transported to muscle tissue, which can be particularly beneficial for more active individuals.
This review, which evaluated studies of pomegranate supplementation alongside intensive exercise, suggested that it may enhance performance and speed up recovery.
Another study revealed that consuming 500ml of pomegranate juice every 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 juice, it’s also a nice addition to many recipes. In this list of pomegranate recipes from Olive, the fruit is 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, turmeric’s effect on circulation is due to its active ingredient, curcumin. This helps increase nitric oxide production (which dilates blood vessels) and reduces 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 the upper arm.
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 blood vessel dilation and improve blood flow.
For example, this study of people at risk of diabetes (which can cause circulation issues) found that those who consumed 56g of walnuts daily for six months saw significant improvements in blood vessel function compared to a control group.
Walnuts make a great snack, but can also be added to meals. You’ll find plenty of inspiration in this list of healthy walnut recipes from EatingWell.
7. Ginger
Ginger is another spice that, like turmeric, has been a staple in traditional Chinese and Indian medicines for millennia.
Both animal and human studies have found that ginger can help 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 (two to four grams per day) had the lowest risk of developing high blood pressure.
Check out these ginger recipes from BBC Good Food for ideas on adding it to your diet.
8. Garlic
Garlic is well-known for its heart health and circulation benefits.
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 the body’s tissues.
As a result, diets high in garlic are often linked with improved flow-mediated vasodilation (FMD). This 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 patients with coronary heart disease, those who consumed garlic powder tablets containing 1,200mg of allicin twice a day for three months experienced a 50% improvement in blood flow compared to the placebo group.
You might like to read 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 that the body converts to nitric oxide – a compound that dilates blood vessels and allows blood to flow more easily.
In this study, healthy adults who consumed high-nitrate spinach (845mg) daily 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 with fewer 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
Many athletes supplement their diets with beetroot juice or powder to improve their performance. This is because beetroot, like leafy greens, is high in nitrates.
It’s not only athletes who can benefit, as eating beetroot may also 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 compared to 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 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 overweight or obese men and women, 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 in a smoothie. Check out these recipes with citrus fruits from 101 Cookbooks for more ideas.
Worried about accessing the NHS care you need?
83% of Rest Less members are worried about accessing the healthcare they need on the NHS#, making fast access to treatment more important than ever.
HMCA private medical cover offers affordable, flexible plans, with 90% of members saving money when they switch. Enjoy peace of mind. Join today and get £150 off your subscription.
#Data from over 1,000 Rest Less members surveyed in 2025
^Data from HMCA members who joined between 01/01/25 and 30/06/25
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.
Research has found that healthy levels of omega-3 fatty acids can help prevent platelets in the blood from clumping, which can cause clots.
Fish oil supplements have also 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 on getting enough of this essential fatty acid.
Final thoughts…
Poor circulation is a common health issue and can be caused by different health conditions, including obesity, diabetes, and Raynaud’s disease. However, alongside medication, research has found that adding certain foods to your diet can help 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.
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