Let’s talk about the best meal you can eat to improve blood flow to your legs and feet.
These foods have been scientifically proven to increase blood circulation by dilating your blood vessels and lowering inflammation. If you feel low in energy, have high blood pressure, or have any discomfort in your legs, pay close attention to this video. We’ll also be sharing a simple solution to boost your blood flow and oxygen levels in just 20 minutes.
But first, let’s talk about why good blood flow is important.
Your heart works tirelessly to pump blood throughout your body. This blood carries vital oxygen and nutrients to every cell in your body, to ensure they function optimally. Now, think about your legs and feet. They’re the farthest from your heart, so they’re the last to get this oxygen and nutrient-rich blood.
So, if your blood flow isn’t great, these areas can suffer the most. You start to feel pain, heaviness and even swelling in your legs and feet. This is because nutrient-poor blood causes your arteries to narrow and reduces blood flow to your legs.
Over time, your nerves and tissues become damaged, and blood clots can form. You may develop conditions like peripheral artery disease (PAD), peripheral neuropathy (PN) and deep vein thrombosis (DVT).
Next, let’s get into the foods you can pick for a meal that is not only tasty but also improves your blood flow.
Each of these foods is a powerhouse of nutrients that can jumpstart your circulation.
Let’s dive in with our first star ingredient: wild salmon.
This fatty fish plays a pivotal role in maintaining a healthy cardiovascular system.
Wild salmon is rich in omega-3, a type of fat that’s more than just healthy—it’s essential. Our bodies can’t produce omega-3s on their own, so we need to get them from our diet. Salmon is one of the best sources out there, and wild salmon is better than farmed salmon; we’ll explain why in just a minute.
But why are omega-3s so important?
Our cell membranes need Omega-3s (EPA and DHA are the two most important ones), especially our brain, eyes and heart. Omega-3s help soothe chronic inflammation that wreaks havoc on your body, including impairing circulation.
Inflammation causes your arteries to narrow and harden, a condition known as atherosclerosis. This impedes blood flow, making it harder for your heart to pump blood to your legs and feet. But with omega-3s on your side, you can keep inflammation in check and ensure your arteries are open and relaxed, allowing for strong contractions and smooth-flowing blood.
Now, farmed salmon might be easier on your wallet and more readily available, even boasting a bit more Omega-3 than its wild cousin. But there’s a catch—farmed salmon also contains six times the amount of Omega-6 compared to wild salmon. This comes from the non-marine feed that farmed salmon eats, which is loaded with Omega-6.
Now, if you’re eating a typical Western-style diet, chances are you’re already consuming plenty of Omega-6 from vegetable seed oils found in processed foods. This creates unwanted inflammation in your body. So, it’s a good idea not to add more Omega-6 into your diet. If possible, opt for wild salmon to keep inflammation at bay.
Other wild fatty fish high in Omega-3 and low in Omega-6 you can substitute for salmon, are anchovies and mackerel.
One interesting thing studies have found is that your body uses the Omega-3 fats from fatty fish to make a compound called nitric oxide. Nitric oxide stimulates the relaxation of blood vessels, leading to improved blood flow and lowered blood pressure. This reduces the risk of heart attack and blood clots.
Now, it’s important to understand how nitric oxide is produced in your body because this molecule is key to strong blood circulation and high oxygen levels.
Picture a process in your body that converts an amino acid, L-arginine, into nitric oxide. This process takes place in the endothelium, and it’s boosted by Omega-3s, which increase the amount of L-arginine that can be converted.
So, “What is the endothelium?” It’s a layer of cells lining your blood vessels, from the major arteries in your heart and lungs down to the smallest capillaries in your fingers, toes, eyes, and all your organs.
The reason the endothelium is vital is because it controls blood flow throughout your whole body. And nitric oxide is the signaling molecule that keeps your endothelium healthy.
However, as we get older, our endothelium can slow down, and nitric oxide production decreases. This is why many people experience circulation issues and stop enjoying life.
But have you ever noticed older individuals who seem younger than their years? They likely have a robust endothelium. The exciting part is that certain foods, which we discuss in this video, can help your endothelium stay healthy. So, keep watching!
If you would like to discover a 10-second solution to boost nitric oxide and blood oxygen levels in 20 minutes, click the link below at the end of this video.
Now, nitric oxide is so crucial to your body that it has a backup plan for its production – dietary nitrates. We’ll get into this fascinating process in the next food, coming up now.
Next, let’s add a side dish of arugula salad.
Arugula is the cruciferous vegetable that’s going to form the base of our salad. So, what’s so special about cruciferous vegetables?
First, these vegetables, which also include broccoli, kale and Brussels sprouts, are known for their liver-loving properties. They contain compounds such as sulforaphane, that support liver detoxification.
Since the liver is responsible for filtering your blood, by keeping your liver happy, you’re also helping to keep your blood clean and flowing smoothly.
Next, arugula is a healthy source of nitrates. Nitrates are converted to nitrites by bacteria in your mouth and stomach, which is then converted to nitric oxide, once inside your tissues and blood. And nitric oxide helps your blood vessels relax to improve blood flow.
Other vegetables rich in nitrates are beetroot, spinach, lettuce, and bok choy.
Arugula is also rich in potassium and magnesium, two minerals that help the muscles in your blood vessel walls relax and contract properly.
One suggestion is to toss your arugula salad with an olive oil dressing and serve it with roasted beets, oranges, pecans, and feta cheese.
Extra virgin olive oil (EVOO) is rich in monounsaturated fats that can help lower bad cholesterol levels and reduce inflammation in your blood vessels.
A second side dish we can add is the fermented vegetable, kimchi.
Kimchi is a superfood for heart health and circulation that many people neglect. It’s a fermented vegetable similar to sauerkraut.
The process of fermentation involves the presence of highly beneficial microbial species. These friendly microbes or probiotics deliver a host of benefits to humans when kimchi is consumed.
These benefits include lower blood sugar, reduced insulin resistance, less inflammation, and the production of B vitamins, such as B6, folate, and B12.
In other words, eating kimchi can help improve your gut microbiome, and increase the assimilation of nutrients, which in turn improves your cardiovascular system.
Kimchi is made from cabbage, onion, garlic, radish, chili pepper, and ginger – an incredible combination for strong blood flow.
Animal studies suggest that kimchi may reduce inflammation and increase nitric oxide production in the endothelium.
This fermented vegetable contains massive amounts of vitamin C, and beta-carotene, and also has vitamin K2.
Vitamin C is the most important nutrient your body relies on to repair and replenish the collagen fibers necessary for maintaining healthy artery walls.
While vitamin K2 directs calcium to your bones and not your arteries, thereby preventing the calcification of arteries in your legs and heart.
If you don’t like spicy food, or cannot get used to kimchi, replace it with sauerkraut.
Next, let’s add certain fruits before or after your meal.
There’s no best time to eat fruits; some people insist that fruits are better before a meal while others prefer them after.
Certain fruits have been linked with improved circulation. One of them is watermelon. There are two ways eating watermelon can enhance blood flow. One, the antioxidant called lycopene that gives watermelon its red color, has been linked to lower blood pressure levels. In addition, watermelon also contains an amino acid called L-citrulline. Citrulline is converted into arginine efficiently in the body, which in turn increases the production of nitric oxide in the endothelium.
Alternatively, enjoy a bowl of mixed berries, like blueberries, strawberries and raspberries. Berries are packed with vitamin C and antioxidants that reduce inflammation in your arteries and therefore prevent circulatory issues.
Pomegranate deserves special mention. Studies have shown that patients who drank pomegranate juice daily over 12 months reversed plaque accumulation in the carotid arteries. This suggests that eating pomegranates can help people with peripheral artery disease.
And finally, let’s conclude our meal with cinnamon.
Picture this: you’ve just enjoyed this super meal and now you’re settling down with a hot cup of tea. You add a dash of Ceylon cinnamon and instantly, your tea is transformed. It’s not just about the warm, spicy kick that cinnamon adds to your tea. Cinnamon is a health dynamo, known for its blood sugar-regulating properties. Plus its antiplatelet and antithrombotic properties can help prevent blood clots and improve circulation.
A good alternative to cinnamon tea is hawthorn tea. Hawthorn berry has been used for centuries in Asia to help people with heart, circulatory, and respiratory troubles. Modern scientific research confirms that hawthorn has a remarkable ability to protect endothelial cells from damage, so more nitric oxide can be produced to improve blood flow.
So, there you have it! A super meal that can improve blood flow to your legs, feet, heart and brain.
Now, would you be interested in a delicious lozenge that melts on your tongue and boosts your nitric oxide and oxygen levels in just 20 minutes? To learn about this breakthrough circulation solution that combines 5 powerful nitric oxide-boosting ingredients, click the link below.
It’s also important to avoid foods that cause inflammation and blockage. See our video, “5 Foods That Cause Gut Inflammation“.
As always, this video is educational and does not constitute medical advice. Always consult with a healthcare provider about any changes to your health regimen.
To support healthy circulation and blood oxygen, get your FREE anti-inflammatory diet plan, by clicking the link below.
And, to reverse plaque in your arteries, watch our video, “The Best Way To Clear Out Your Arteries“.