Several foods have been shown to help 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 several conditions.
Peripheral artery disease (PAD), diabetes, obesity, smoking, and Raynaud’s disease are some of the many causes of poor circulation.
Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues, and coldness in the hands or feet.
In addition to those with poor circulation, athletes and active individuals may want to increase blood flow to improve exercise performance and recovery.
Although medications often treat circulatory issues, eating certain foods can also improve blood flow.
Here are the 14 best foods to optimize blood flow.
1. Cayenne pepper
Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin.
Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels.
Vasodilators allow blood to flow more easily through your veins and arteries by relaxing the tiny muscles in blood vessel walls.
Research indicates that ingesting cayenne pepper increases circulation, improves blood vessel strength, and reduces plaque buildup in your arteries.
Moreover, these spicy peppers are frequently included in pain-relieving creams because they can encourage blood flow to the affected area.
Pomegranates are juicy, sweet fruits that are exceptionally high in polyphenol antioxidants and nitrates, potent vasodilators.
Consuming pomegranate — as a juice, raw fruit, or supplement — may improve blood flow and oxygenation of muscle tissue, which could significantly aid active individuals.
A 2014 study of 19 active people found that consuming 1,000 milligrams (mg) of pomegranate extract 30 minutes before working out increased blood flow, blood vessel diameter, and exercise performance.
Another study demonstrated that daily consumption of 17 ounces (oz.), or 500 milliliters (mL), of pomegranate juice during or before weight training reduced soreness, muscle damage, and inflammation in elite weightlifters.
Onions are an excellent source of flavonoid antioxidants, which benefit heart health.
This vegetable improves circulation by helping your arteries and veins widen when blood flow increases.
In an older, 30-day study of 23 males, taking 4.3 grams (g) of onion extract daily significantly improved blood flow and artery dilation after meals.
Onions also have anti-inflammatory properties, boosting blood flow and heart health by reducing inflammation in veins and arteries.
Cinnamon is a warming spice with many health benefits — including increased blood flow.
In animal studies, cinnamon improved blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart.
For example, in one 2014 animal study, rats fed 91 mg per pound (lb.) of body weight, or 200 mg per kilogram (kg), of cinnamon bark extract daily for 8 weeks exhibited better heart performance and coronary artery blood flow after exhaustive exercise compared to rats in the control group.
Plus, research shows that cinnamon can reduce human blood pressure by relaxing your blood vessels. This improves circulation and keeps your heart healthy.
In a 2011 study of 59 people with type 2 diabetes, 1,200 mg of cinnamon per day reduced systolic blood pressure (the top number of a reading) by an average of 3.4 millimeters of mercury (mmHg) after 12 weeks.
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Garlic is well known for its beneficial impact on circulation and heart health.
Studies suggest that garlic — precisely, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels.
Diets high in garlic are associated with better flow-mediated vasodilation (FMD), 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 a placebo group.
6. Fatty fish
Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.
These fats are especially beneficial for circulation because they release nitric oxide, which dilates your blood vessels and increases blood flow.
Omega-3 fats also help inhibit the clumping of platelets in your blood, which can lead to blood clot formation.
What’s more, fish oil supplements are linked to reduced high blood pressure and improved blood flow in skeletal muscle during and after exercise.
For example, in a 2014 study in 10 healthy males, high doses of fish oil — 4.2 g daily for 4 weeks — significantly improved blood flow to the legs after exercise.
Many athletes supplement with beet juice or beet powder to help improve performance.
This is because beets are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue.
Beet juice supplements improve oxygen flow in muscle tissue, stimulate blood flow, and increase nitric oxide levels, which can boost performance.
Aside from assisting athletes, beets may help improve blood flow in older adults with circulatory issues.
Suggested read: 5 ways nitric oxide supplements boost health and performance
In a study of 12 older adults, those who drank 5 oz. (140 mL) of nitrate-rich beet juice per day experienced significant decreases in blood pressure, clotting time, and blood vessel inflammation than those who consumed a placebo.
Increased blood flow is one of turmeric’s many health benefits.
Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation.
Research suggests that a compound found in turmeric called curcumin helps increase nitric oxide production, reduce oxidative stress, and decrease 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 your body converts into nitric oxide, a potent vasodilator.
Eating nitrate-rich foods may help improve circulation by dilating blood vessels, allowing your blood to flow more easily.
In one study of 27 people, those consuming high nitrate (845 mg) spinach daily for 7 days experienced significant improvements in blood pressure and blood flow compared to a control group.
Moreover, research has observed that people following a traditional Japanese diet high in nitrate-rich vegetables like Chinese cabbage and spinach have a lower blood pressure than those who consume a diet low in vegetables.
10. Citrus fruits
Citrus fruits like oranges, lemons, and grapefruit contain antioxidants, including flavonoids.
Consuming flavonoid-rich citrus fruits may decrease inflammation, reducing blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production.
In one small study of 15 people with overweight or obesity, those who drank 7 oz. (200 mL) of blood orange juice twice daily for 2 weeks experienced significant improvements in FMD and blood vessel function compared to a control group.
Additionally, regular consumption of citrus fruits, such as oranges, has been associated with reduced blood pressure and a decreased risk of stroke.
Walnuts are loaded with beneficial compounds, such as L-arginine, alpha-linolenic acid (ALA), and vitamin E — which all stimulate nitric oxide production.
Suggested read: 9 proven health benefits of beets
According to one 2013 study, eating walnuts may reduce blood pressure, improve blood vessel function, and decrease inflammation, which may be particularly helpful for those with diabetes.
People with diabetes often have circulation issues and high blood pressure due to blood vessel damage caused by uncontrolled blood sugar levels.
In a study of 112 people at risk for diabetes, those who ate 2 oz. (56 g) of walnuts per day for 6 months experienced significant improvements in the function of the blood vessels compared to a control group.
Tomatoes may help reduce the activity of an angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure.
Research reveals that tomato extract works similarly to ACE-inhibiting drugs by opening up your blood vessels and improving blood flow.
Test-tube studies note that tomato extract can inhibit ACE, reduce inflammation, and disrupt platelet aggregation, improving circulation.
Berries are incredibly healthy, as they have antioxidant and anti-inflammatory qualities, which may positively impact blood flow.
Chronic inflammation can damage blood vessels and raise your blood pressure, which can cause circulatory issues.
Research shows that eating berries can lower blood pressure, heart rate, platelet aggregation, and blood levels of inflammatory markers like interleukin-6 (IL-6) while also improving artery dilation.
Ginger, a staple in traditional medicine in India and China for thousands of years, can lower blood pressure and improve circulation.
In human and animal studies, ginger has been shown to reduce high blood pressure, negatively impacting blood flow.
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.
According to one 2014 animal study, ginger may work by inhibiting the activity of.
While incorporating these foods into your diet may improve circulation, other lifestyle changes may have a more significant impact.
Here are some other lifestyle modifications that can optimize blood flow:
- Quit smoking: Smoking is a risk factor for many chronic diseases — such as cancer — and can negatively impact circulation.
- Increase physical activity: Exercise stimulates blood flow and helps improve vasodilation. Plus, regular exercise decreases your risk of heart disease.
- Reach or maintain a moderate weight: Having overweight or obesity negatively impacts blood flow and can lead to dangerous complications, such as plaque buildup in your arteries.
- Follow a healthy diet: Instead of simply stocking up on particular foods, try switching to a diet rich in healthy, whole foods — such as vegetables, healthy fats, and fiber-rich foods — which can improve circulation and support heart health.
- Stay hydrated: Proper hydration is critical to all aspects of health, including circulation. Dehydration can damage endothelial cells and promote inflammation in your body, restricting blood flow.
- Reduce stress: Research proves that stress levels can significantly impact blood pressure. Manage your stress through yoga, meditation, gardening, or spending time in nature.
There are many natural ways to improve circulation, including choosing foods stimulate blood flow.
The antioxidants, nitrates, vitamins, and other substances contained in the foods above can positively impact your circulation.
Moreover, leading a healthy lifestyle by abstaining from smoking, staying active, maintaining a moderate weight, and eating a well-rounded diet can boost blood flow and overall health.