Poor blood circulation can lead to several health problems like high blood pressure. Blocked arteries can lead to heart attacks, pain numbness and muscle cramps or other negative impacts of poor blood flow. Incorporate these 10 foods into your diet to increase your blood circulation.
Ginger can help you reduce your blood pressure and improve blood flow in your body. This has been proven in several studies involving people with high blood pressure. Ginger reduced blood pressure and increased blood circulation in a study involving more than 4500 participants; people who ate around 2 to 4 grams of ginger per day had the least risk of having high blood pressure.
This yellow spice is loaded with antioxidants that protect your body from damage and increases blood flow. It contains a special compound called curcumin, which helps in the production of nitric oxide and also reduces inflammation in the body. A study noted that eating 2000 milligrams of curcumin every day for 12 weeks helped increase blood flow in the arm by more than 35%.
3. Citrus Fruits
Citrus fruits are rich in vitamin c and antioxidants, especially flavonoids. These flavonoids help reduce inflammation in your body, this means the stiffness in your arteries will reduce along with a decrease in your blood pressure. Research has proven that citrus fruits help expand arteries if you drink their juice every day. One study involving participants who drank 500ml of orange juice every day for a week found that their arteries expanded better than those who didn't drink the juice. Juice-drinking people also had better blood flow in their bodies.
This spice helps reduce your blood pressure and increase blood circulation in your body. Garlic has a compound, which is known to relax your blood vessels, which in turn helps lower your blood pressure and also helps increase blood flow in your body. As a result, making you feel more energetic and upbeat. A study was conducted on people suffering from coronary artery disease and the results showed people who ate garlic powder tablets experienced improved blood flow by 50% as compared to those who were not given those tablets.
Along with many health benefits, cinnamon also helps increase the blood flow in your body. A study confirmed this; it was reported that taking cinnamon bark extract every day for eight weeks helped the heart perform better and blood circulation. Another study was conducted on patients who had type 2 diabetes, they were given 1200mg of cinnamon every day and the results were nothing less than shocking; there was a significant decrease in blood pressure after 12 weeks.
Going by the brilliant red colour this veggie carries it isn't hard to believe tomatoes are good for your blood flow. They contain a special ace that’s responsible for tightening your blood vessels. This increases your blood pressure. Research has shown that tomato extract works like drugs especially formulated to inhibit ace. This opens up your blood vessels and lets the blood flow freely as a result improving your blood circulation drastically.
Onions are rich in antioxidants that protect your body cells from damage caused by aging, pollution and exposure to the sun. Aside from this, onions also improve the flow of blood in your body as they widen your veins and arteries. Experts have proven this through a study involving men who took 4 grams of onion extract every day for 30 days, it was reported that this indeed helped dilate their arteries and improve blood flow after meals. Onions also have anti-inflammatory properties, which help improve your heart's health.
8. Cayenne Pepper
Cayenne pepper has a special compound called capsaicin that lowers your blood pressure and helps produce nitric oxide, as a result, causing a significant improvement in the flow of blood to your tissues. Research shows eating cayenne pepper decreases the build-up of plaque in your arteries and also increases the strength of your blood vessels.
9. Leafy Greens
You need to eat foods rich in nitrates if you want to dilate your blood vessels, which in turn helps with free blood flow. Eating leafy greens is the best way to get nitrates naturally, as they're loaded with this nutrient. A study was conducted in which one group ate almost 900mg of spinach while the other did not. The group that ate spinach saw greater improvement in their blood pressure and blood flow compared to the group that didn't.
10. Fatty Fish
Fish are a rich source of high-quality protein and omega-3 fatty acids. These fatty acids make sure particles in your blood don't clump together, which is necessary to avoid blood clots in your body. Fish oil supplements have shown to help reduce blood pressure and aid in the free flow of blood in your skeletal muscles especially during and after exercise. A study involving men who took 4 grams of fish oil every day for 4 weeks found that the blood flow to their legs improved greatly after their exercising.
Good blood circulation means healthy heart and overall health for your body.
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