Foods that help increase blood flow and circulation

Contribution: Rachna Arya


Blood is a constantly circulating fluid that transports oxygen and essential nutrients to your heart, lungs, organs, muscles, and other systems. Good blood circulation is essential for the body as it optimizes the transport of oxygen and nutrients throughout your body.

The good news is that your circulation can be improved by following a balanced diet.

This blog looks at foods that can improve blood flow and circulation

Top Foods That Promote Good Circulation

red pepper

Cayenne pepper is an orange-red spice that can help relax the muscles in blood vessels and improve blood circulation. According to research, a compound called capsaicin in cayenne pepper has antioxidant and anti-inflammatory properties. This compound can help relax the muscles that line blood vessels, which, in turn, allows blood to flow more easily. It is also known to reduce the risk of high blood pressure, diabetes and hardening of the arteries.


Beet, also known as beetroot, is a root vegetable that benefits heart health and circulation. They are rich in nitrates, a compound that your body converts to nitric oxide. Nitric oxide is responsible for dilating blood vessels and increasing blood flow. Research has concluded that beet juice can help widen arteries and lower systolic blood pressure, which is the first number in a blood pressure reading.


If you’re wondering how to increase blood flow, look no further than berries such as cranberries, raspberries, blueberries, blackberries, strawberries and currants. Antioxidant-rich berries are rich in a compound called anthocyanin, an antioxidant responsible for the berries’ red and purple colors. Anthocyanins help dilate arteries, reduce plaque build-up and improve arterial dilation.

Fatty fish

Omega-3 fatty acids lower your blood pressure and keep arteries healthy.

Researchers claim that fatty fish is a healthy food for the heart, but why? Some fish, such as salmon and mackerel, are rich in omega-3 fatty acids. These healthy fats are especially beneficial for circulation because they stimulate the release of nitric oxide, which dilates your blood vessels and increases blood flow.


Pomegranates not only taste great, but may also have health benefits. Its seeds are rich in nitrates which increase blood circulation. Tart pomegranate seeds are especially high in polyphenol antioxidants and nitrates, which are powerful vasodilators that increase blood circulation. These compounds keep the arteries widened or dilated and they help lower blood pressure. It leads to better blood flow to various organs and tissues of the body. Studies have also shown that athletes who consume pomegranate seeds may notice that increased blood flow improves performance.


Garlic is not only associated with a better immune system but also with blood circulation. Specifically, the allicin compound in garlic has been linked to improved blood flow. A study found that people who eat garlic have improved blood flow.


Regular consumption of walnuts improves blood vessel health and lowers blood pressure.

Eating nuts, especially walnuts, benefits your blood vessels. Omega-3 fatty acids found in walnuts help blood flow smoothly. In one study, people who ate walnuts regularly for 8 weeks experienced improved blood vessel health and reduced oxidative damage to arteries.


Deep purple grapes are a sweet treat that can help regulate circulation problems. Grapes contain antioxidants known as polyphenols that relax the walls of blood vessels and increase blood flow by helping the blood vessels work better. Compounds in grapes reduce inflammation and make blood less sticky, so your blood is less likely to clot.


Turmeric has been used since ancient times to open blood vessels and improve circulation. Studies have shown that curcumin, a compound found in turmeric, gives the spice its golden yellow hue. This compound is believed to trigger the production of nitric oxide, which helps widen your blood vessels and makes it easier for blood to flow to your heart, brain, organs, muscles and tissues. This popular spice has anti-inflammatory properties that can help reduce oxidative stress and reduce inflammation.


Spinach is a green vegetable known for its healthy effects on blood circulation. It is rich in nitrates and good for your arteries and blood flow. One study found that people who ate spinach regularly had reduced inflammation and improved blood circulation.

Eating certain foods can help optimize blood flow. Additionally, incorporating some lifestyle changes along with dietary changes can also help. Healthy habits such as frequent exercise, drinking plenty of water, maintaining a healthy weight and not smoking can all improve circulation.

However, there may be a possibility that you are allergic to any of the ingredients or you may have an unspecified medical condition that may be aggravated by any of the ingredients.

‘In such a situation, you might as well choose DNA test or genetic testingwhich is a sophisticated predictive health tool to ascertain your propensity towards certain foods.

Also, frequent preventive health check-ups are recommended to monitor overall health.

Book a full body wellness exam today!

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