Several foods have been shown to improve blood flow and support heart health, including garlic, onions, beets, berries, citrus fruits, and leafy greens.
Poor circulation is a common problem caused by conditions like peripheral artery disease (PAD), diabetes, obesity, smoking, and Raynaud’s disease.
Reduced blood flow can cause pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet.
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Available on the App StoreAthletes and active individuals may also want to optimize blood flow to improve exercise performance and recovery.
While medications often treat circulatory issues, certain foods can also help improve blood flow.
Here are 14 foods that support healthy circulation.
1. Cayenne pepper
Cayenne pepper gets its spicy flavor from capsaicin, a phytochemical that promotes blood flow.
Capsaicin helps lower blood pressure and stimulates the release of nitric oxide and other vasodilators — compounds that relax blood vessel walls and allow blood to flow more easily.
Research indicates that cayenne pepper increases circulation, improves blood vessel strength, and reduces plaque buildup in arteries.
These peppers are also used in pain-relieving creams because they encourage blood flow to affected areas.
2. Pomegranate
Pomegranates are rich in polyphenol antioxidants and nitrates, which are potent vasodilators.
Consuming pomegranate may improve blood flow and oxygen delivery to muscle tissue, potentially benefiting active individuals.
A study of 19 active people found that consuming 1,000 mg of pomegranate extract 30 minutes before working out increased blood flow, blood vessel diameter, and exercise performance.
Another study showed that daily consumption of 500 mL of pomegranate juice during weight training reduced soreness, muscle damage, and inflammation in elite weightlifters.
3. Onions
Onions are an excellent source of flavonoid antioxidants that benefit heart health.
They help arteries and veins widen when blood flow increases.
In a 30-day study of 23 men, taking 4.3 grams of onion extract daily significantly improved blood flow and artery dilation after meals.
Onions also have anti-inflammatory properties that support cardiovascular health.
4. Cinnamon
Cinnamon is a warming spice that may increase blood flow.
In animal studies, cinnamon improved blood vessel dilation and blood flow in the coronary artery, which supplies the heart.
Research also shows cinnamon can help lower blood pressure by relaxing blood vessels.
In a study of 59 people with type 2 diabetes, 1,200 mg of cinnamon per day reduced systolic blood pressure by an average of 3.4 mmHg after 12 weeks.
5. Garlic
Garlic is well known for its benefits to circulation and heart health.
Studies suggest that garlic’s sulfur compounds, including allicin, can increase tissue blood flow and lower blood pressure by relaxing blood vessels.
Diets high in garlic are associated with better flow-mediated vasodilation, an indicator of blood flow efficiency.
In a study of 42 people with coronary artery disease, those who consumed garlic powder tablets containing 1,200 mg of allicin twice daily for 3 months experienced a 50% improvement in blood flow through the upper arm artery compared to placebo.
6. Fatty fish
Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.
These fats release nitric oxide, which dilates blood vessels and increases blood flow. Omega-3s also help prevent blood clots by inhibiting platelet clumping.
Fish oil supplements are linked to reduced blood pressure and improved blood flow in skeletal muscle during and after exercise.
Suggested read: 15 Incredibly Heart-Healthy Foods to Boost Your Heart Health
In a study of 10 healthy men, high doses of fish oil (4.2 g daily for 4 weeks) significantly improved blood flow to the legs after exercise.
7. Beets
Beets are high in nitrates, which your body converts into nitric oxide. This compound relaxes blood vessels and increases blood flow to muscle tissue.1
Many athletes supplement with beet juice or beet powder to improve performance.
A meta-analysis of 43 studies found that beetroot inorganic nitrate supplementation significantly decreased arterial stiffness and improved endothelial function.1
Beets may also help improve blood flow in older adults with circulatory issues. In a study of 12 older adults, drinking 140 mL of nitrate-rich beet juice daily led to significant decreases in blood pressure and blood vessel inflammation compared to placebo.
8. Turmeric
Increased blood flow is one of turmeric’s many health benefits.
Ayurvedic and traditional Chinese medicine have used turmeric for centuries to open blood vessels and improve circulation.
Research suggests curcumin, the active compound in turmeric, increases nitric oxide production, reduces oxidative stress, and decreases inflammation.
In a study of 39 people, taking 2,000 mg of curcumin daily for 12 weeks led to a 37% increase in forearm blood flow and a 36% increase in upper arm blood flow.
9. Leafy greens
Leafy greens like spinach and collard greens are high in nitrates, which convert to nitric oxide in the body.
In a study of 27 people, those consuming high-nitrate spinach (845 mg) daily for 7 days experienced significant improvements in blood pressure and blood flow.
Research also shows that people following diets high in nitrate-rich vegetables have lower blood pressure than those eating fewer vegetables.
10. Citrus fruits
Citrus fruits like oranges, lemons, and grapefruit contain flavonoid antioxidants.
Suggested read: 5 Ways Nitric Oxide Supplements Boost Health & Performance
These compounds may decrease inflammation, reduce blood pressure and arterial stiffness, and improve blood flow and nitric oxide production.
In a study of 15 people with overweight or obesity, drinking 200 mL of blood orange juice twice daily for 2 weeks improved blood vessel function compared to a control group.
Regular citrus consumption has been associated with reduced blood pressure and decreased stroke risk.
11. Walnuts
Walnuts contain L-arginine, alpha-linolenic acid (ALA), and vitamin E, all of which stimulate nitric oxide production.
Eating walnuts may reduce blood pressure, improve blood vessel function, and decrease inflammation — benefits that may be particularly helpful for people with diabetes.
In a study of 112 people at risk for diabetes, eating 56 grams of walnuts daily for 6 months significantly improved blood vessel function compared to a control group.
12. Tomatoes
Tomatoes may help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict.
Research suggests tomato extract works similarly to ACE-inhibiting drugs by opening blood vessels and improving blood flow.
Test-tube studies show tomato extract can inhibit ACE, reduce inflammation, and prevent platelet aggregation.
13. Berries
Berries have antioxidant and anti-inflammatory properties that may positively affect blood flow.
Chronic inflammation can damage blood vessels and raise blood pressure, causing circulatory problems.
Research shows that eating berries can lower blood pressure, heart rate, platelet aggregation, and inflammatory markers while improving artery dilation.
14. Ginger
Ginger has been used in traditional medicine in India and China for thousands of years.
Research shows ginger can lower blood pressure and improve circulation.
In a study of 4,628 people, those who consumed the most ginger (2–4 g per day) had the lowest risk of developing high blood pressure.
Ginger may work by inhibiting enzymes that constrict blood vessels.
Other ways to improve circulation
While these foods can help, other lifestyle changes may have an even greater impact:
- Quit smoking: Smoking damages blood vessels and negatively affects circulation
- Exercise regularly: Physical activity stimulates blood flow and improves vasodilation
- Maintain a healthy weight: Excess weight can impair blood flow and lead to plaque buildup
- Stay hydrated: Dehydration can damage endothelial cells and restrict blood flow
- Manage stress: High stress levels can significantly impact blood pressure
Suggested read: 15 Incredibly Heart-Healthy Foods to Boost Your Heart Health
Summary
Many foods can help improve circulation through their antioxidants, nitrates, vitamins, and other beneficial compounds.
The foods listed above — including beets, leafy greens, fatty fish, and garlic — support blood vessel health and blood flow.
Combined with regular exercise, maintaining a healthy weight, and not smoking, a diet rich in these foods can support optimal circulation and overall cardiovascular health.
Sarah M.
Linda P.
Maya T.
Marcus J.
Emma R.
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