Maintaining healthy blood circulation ensures oxygen and nutrients reach the entire body. A healthy diet, regular exercise and avoiding long periods of inactivity all promote good circulation.
Fatty fish like salmon, mackerel, and tuna are rich in Omega-3 fatty acids that release nitric oxide, which dilates blood vessels and increases blood flow. Allicin, an ingredient found in garlic, can also improve circulation.
1. Fish
Whether you suffer from poor circulation or just want to ensure that your body is working at its best, certain foods can help. You can increase blood flow by eating nutrient-rich foods that promote healthy vessels and support the circulatory system, such as leafy greens, garlic, berries, tomatoes, citrus fruits and avocados.
Fatty fish are rich in omega-3 fatty acids, which can improve circulation by promoting the production of nitric oxide to widen blood vessels and improve blood flow. Fatty fish such as salmon, mackerel, herring, trout and halibut should be eaten at least twice a week.
Avoid overly processed or fried fish as they tend to be high in sodium and fat, instead opt for unprocessed options such as ceviche or a fresh salad with lime juice marinated fish, which acts as a natural preservative.
2. Beets
The jewel-red root vegetable beets may look intimidating and unappetizing, but this veggie packs plenty of healthy benefits. They get their color from betalains, which contain antioxidant and anti-inflammatory properties. Nitrates are also present in beets and can help widen blood vessels, which improves circulation. A nitrate-rich diet can also lower high blood pressure, according to research.
You can incorporate beets into your diet by adding them to salads, boiling them or baking them. They are low in calories and rich in potassium, which is good for blood pressure. You can also drink beet juice or make it into a smoothie. Research suggests that drinking beet juice before exercising can increase your cardiorespiratory endurance by enhancing oxygen delivery in the body. (2)
3. Leafy Greens
Leafy greens are nutrient-rich and can be eaten raw or cooked. They are packed with minerals, vitamins and antioxidants. Regularly eating a diet that includes leafy greens can reduce your risk of several health conditions.
Spinach, kale and arugula are rich in nitrates, which the body converts to nitric oxide. This helps to dilate blood vessels, thereby improving circulation and lowering blood pressure.
Other types of leafy greens include endive, bok choy and turnip greens. They are rich in kaempferol, an antioxidant that helps to reduce inflammation and may help protect against cancer. They are also a good source of vitamin C. They can be added to salads, soups and stir fry. They are an excellent source of potassium, folate/folic acid, vitamin A, calcium, iron and magnesium. The best way to get more leafy greens into your diet is to eat them with other foods, such as fish and eggs.
4. Citrus Fruits
The vitamin C in citrus fruits promotes blood circulation and keeps your vein walls flexible. Citrus fruit (especially oranges, grapefruit, and clementines) is an excellent addition to your daily diet. Nitrates in spinach can also improve circulation by enlarging your blood vessels, giving more room for blood to flow through them.
A regular diet of berries (strawberries, blueberries, and mulberries) aids in the cleansing of your blood vessels, thanks to their high levels of flavonoid antioxidants. Berries can be eaten on their own or mixed with your favorite salads and smoothies.
The sulfur compound allicin in garlic can relax your blood vessels and encourage proper blood flow. Eating a balanced diet of circulation-friendly foods is usually more effective than taking supplements. You should begin to see a difference within a few weeks. However, broader improvements may take several months to develop.
5. Pomegranate Juice
Pomegranates are rich in polyphenol antioxidants and nitrates, which are potent vasodilators. These nutrients widen (dilate) blood vessels and improve circulation, which can also help strengthen artery walls and reduce plaque buildup.
Regularly consuming pomegranate juice, either as a standalone drink or paired with other foods such as avocado and nuts, can support healthy blood flow, reducing the risk of conditions associated with poor circulation like pain, muscle cramps, fatigue, digestive issues and cold hands and feet. This includes conditions caused by a lack of blood flow, including varicose veins and Raynaud’s disease.
While it’s safe for most people to consume pomegranate juice daily, be sure to drink it with other liquids or a protein source to avoid a potential increase in blood sugar and a subsequent insulin spike. Also, be aware that pomegranate juice contains tannins, which may stain teeth over time.
6. Onions
Onions are part of the Allium family and contain many healthy vitamins, minerals and plant compounds. They have antibacterial properties and promote digestion health, as well as improve immune function. They also contain prebiotic fibers, such as inulin and fructooligosaccharides, which help increase the amount of good bacteria in your gut.
Quercetin, a flavonoid antioxidant in onions, may help lower high blood pressure. A 2024 study found that quercetin had antihypertensive effects in test tube and animal studies, but more research is needed.
Consuming foods with nitrates and vitamin B6 can help improve circulation in the body by dilating your arteries and veins. Poor circulation can cause a variety of symptoms, including pain, numbness, digestive issues and cold hands and feet. It is often caused by Peripheral Artery Disease, smoking, diabetes or chronic venous insufficiency. Eating a balanced diet and getting regular exercise can help prevent poor circulation.
7. Cayenne Pepper
Cayenne pepper is a spicy red chili spice that works as a natural thermogenic. It stimulates your metabolism to burn more calories and increase the speed at which you burn fat.
Capsaicin in cayenne pepper boosts circulation, strengthens the stomach and promotes food digestion. It can also help reduce high blood pressure and is a powerful anti-inflammatory. It can even help treat psoriasis, an autoimmune disease that causes itchy, scaly patches to appear on your skin.
Cayenne peppers are a member of the nightshade family and have a wide variety of vitamins, minerals and antioxidants. They are often sold in powder form, which is the most user-friendly way to consume them, Supan says. You can sprinkle them on eggs, add them to homemade salsa or use them in a stir fry. Adding cayenne to your meals can help you cut down on added salt, which is good for your health.
8. Dark Chocolate
Dark chocolate is high in flavonols and can help to improve blood circulation, but you need to make sure that you don’t eat too much of it. It is high in calories and sugar, so it’s best to eat it in moderation.
Cocoa can increase blood flow to the brain and improve reaction time and visual-spatial awareness. It also reduces oxidative stress. Research has shown that the phenolic compounds in cocoa can control the growth of gram-positive bacteria.
One study found that consuming a small amount of dark chocolate could help to reduce both systolic and diastolic blood pressure. It can also boost the levels of nitric oxide, which helps to relax the arteries and veins. The researchers in this study also fortified dark chocolate with sea buckthorn and black mulberry, which provided extra benefits to the body (Toker et al., 2021).
9. Ginger
Ginger is known for its ability to dispel cold, but it also has the effect of warming the Spleen and digestive systems, which can help improve circulation. This is why it is used in traditional Chinese medicine for dysmenorrhea, to prevent shivering, and as a treatment for indigestion.
Studies have shown that ginger can promote blood flow through its vasodilatory properties, which are attributed to the main bioactive compound, gingerol. Additionally, it acts as a natural calcium channel blocker and an ACE inhibitor, which can reduce the risk of high blood pressure.
Try incorporating ginger into your meals by adding it to stir-fries, soups, marinades, or salad dressings. Alternatively, you can brew ginger tea or add it to smoothies. Just be sure to avoid over-consumption, as it can cause stomach upset and may interfere with certain medications.
10. Green Tea
Keeping your veins healthy with the right nutrients, vitamins, minerals and antioxidants is essential for good circulation. This helps keep blood vessels flexible and strong, and reduces the risk of varicose veins and other circulatory problems.
For healthy blood flow, try consuming the following foods and drinks that have been proven to boost circulation:
