Today, we’re going to talk about the foods you should eat if you’re dealing with poor circulation. If you feel like your circulation isn’t what it used to be—maybe your legs are swollen, you’re always exhausted, your hands and feet are cold, or you’re struggling with high blood pressure, diabetes, high cholesterol, heart issues, or varicose veins—or if you just want to boost your circulation, this information is for you.
These symptoms can be red flags for circulatory problems, indicating that your blood vessels aren’t working as they should. If you neglect your circulation, it can result in serious cardiovascular issues down the road that could ultimately cause a heart attack or stroke.
In this video, I’m going to share some easily available, common foods that can help protect your circulation and improve blood flow. Many people think that circulatory problems are just a normal part of aging, but that’s not true. The habits and foods we’re going to talk about can significantly lower your risk of cardiovascular disease. So, without further ado, let’s get into it.
Let’s begin with Number 10. “Avocado”.
Our first recommended food is avocado. This nutrient-dense fruit is high in monounsaturated fats that help promote healthy blood circulation.
Studies show that eating two or more servings of avocado per week can decrease harmful LDL cholesterol levels, potentially reducing the risk of cardiovascular disease.
Avocados are rich in potassium, which helps combat high blood pressure by enabling the elimination of excess sodium from the body.
They are also loaded with magnesium, which acts as a natural calcium blocker to help relax and improve blood vessel function, while also boosting the production of nitric oxide, a molecule that keeps blood vessels healthy and regulates blood pressure.
Avocados also contain vitamin E, a potent antioxidant that protects cells and maintains heart health by preventing LDL cholesterol oxidation.
Furthermore, the high fiber content in avocados aids in weight management, blood sugar control, and improved cholesterol profiles. These properties make avocados beneficial in combating obesity, diabetes, hypertension, and high cholesterol, all of which can impact circulation.
Avocados can be enjoyed in many ways, such as eaten plain, in smoothies, as guacamole, or spread on bread. However, it’s important to avoid adding sugar to these preparations to maintain their health benefits.
Our next food is Number 9. “Apples”.
The age-old adage “an apple a day keeps the doctor away” is essentially true.
Apples contain two important compounds that benefit cardiovascular health: quercetin and pectin. Quercetin, a potent antioxidant, acts as a vasodilator, improving blood flow and circulation to all parts of the body. It also reduces inflammation and oxidative stress, potentially lowering the risk of heart disease and hypertension.
Pectin, a soluble fiber in apples, aids digestion and helps lower cholesterol levels. It forms a gel in the intestines that binds to cholesterol and bile acids, reducing their absorption and promoting their elimination through feces. This process also stimulates the liver to convert more cholesterol into bile acids to replace the loss, thereby lowering overall cholesterol levels in the body.
Even though dietary cholesterol usually has a small impact on blood cholesterol for most people, pectin’s ability to lower cholesterol supports overall heart health, which in turn improves blood circulation to the legs.
Moving on, our Number 8 is “Lemons”.
Our next recommendation is lemons and other citrus fruits. In addition to containing vitamin C, which is essential as an antioxidant, anti-inflammatory agent, and a substance necessary for the production of collagen (a protein required to maintain the structure and elasticity of blood vessels), lemons also contain flavonoids such as hesperidin and eriocitrin. These flavonoids have been shown to improve blood flow and strengthen blood vessel walls. They can help reduce inflammation and swelling associated with varicose veins, alleviating discomfort in the legs.
To maximize the intake of these beneficial compounds, we recommend making “whole lemon water” by blending the entire lemon, including its peel and white pith, with water. This method ensures you get the highest concentration of flavonoids, as they are found in greater amounts in the peel and pith. Use organic lemons to avoid pesticides and thoroughly wash the fruit before blending.
When preparing this drink, avoid adding sugar, as excessive sugar intake can negatively impact circulation. Instead, enhance the flavor with stevia or add frozen berries for additional nutrients that support vascular health.
The next food is Number 7. “Spinach”.
The next recommended food is spinach. Spinach is high in iron, which plays a crucial role in red blood cell production, helping to prevent iron deficiency anemia and improve oxygen delivery to leg muscles, which can reduce leg fatigue and pain.
Another important component of spinach is folate, which helps reduce homocysteine levels in the blood. This is significant because high homocysteine can damage the endothelium, the inner layer of blood vessels. By aiding in homocysteine metabolism, folate protects against this damage, supporting overall cardiovascular health.
Spinach is also rich in vitamins A and C, both essential for maintaining blood vessel integrity. Vitamin A supports the endothelium and regulates coagulation processes, which can help prevent blood clots in legs. Vitamin C, on the other hand, aids in collagen synthesis and acts as an anti-inflammatory antioxidant. Additionally, vitamin C promotes nitric oxide production, which improves circulation.
The high fiber content spinach provides further helps lower blood pressure, cholesterol, and blood sugar levels, contributing to better overall circulation and improved metabolic function.
Moving on next, our Number 6 is “Kale”.
Kale is one of the richest sources of vitamin K1, also known as phylloquinone. Vitamin K1 plays a crucial role in blood clotting by participating in the synthesis of coagulation proteins, ensuring that blood flows smoothly through the vessels without unnecessary clot formation that can impede circulation.
This is important for leg circulation, as proper blood flow can help reduce the risk of varicose veins and alleviate leg pain.
Vitamin K1 is essential for activating clotting factors such as prothrombin and factors VII, IX, and X. Without sufficient vitamin K1, our coagulation is compromised, leading to an increased risk of bleeding and worse scarring.
Kale is also rich in antioxidants, fiber, and anti-inflammatory substances, all of which contribute to healthier blood vessels and improved circulation throughout the body.
At Number 5, we have “Ginger”.
The next recommended food is ginger, a powerful circulatory stimulant that can significantly improve blood flow. Its bioactive compounds, including gingerol, shogaol, and paradol, exhibit strong anti-inflammatory properties and help combat oxidative stress in blood vessels.
Ginger promotes better leg circulation through several mechanisms: it stimulates the release of nitric oxide, which dilates blood vessels, allowing for increased blood flow to the extremities.
Additionally, ginger’s compounds help reduce blood pressure and prevent plaque buildup in arteries, further enhancing circulation.
The spice also has mild blood-thinning effects, which can help prevent clot formation and improve overall blood flow.
These combined effects make ginger particularly beneficial for those experiencing poor circulation in their legs, potentially alleviating symptoms such as coldness, numbness, or discomfort.
Moving on, our Number 4 food is “Onion”.
The next food for those with circulation issues is the onion. Like apples, onions contain quercetin, a vasodilator that reduces blood pressure, improves blood flow, and reduces inflammation. Onions are also rich in antioxidants and fiber, and they contain vitamin C, which has anti-inflammatory properties.
Chronic inflammation contributes to artery clogging, so onions are an excellent food choice. Preferably, consume red onions because they have more nutrients and antioxidant substances. However, white onions are also beneficial and can help as well.
And at Number 3, we have “Garlic”.
The next food, commonly found in most homes, is garlic. This powerful ingredient contains allicin and ajoene, substances that offer multiple cardiovascular benefits. These compounds help reduce blood viscosity, improve circulation, and prevent clot formation.
Additionally, garlic has been shown to lower blood pressure, control cholesterol levels, and regulate blood glucose. These combined effects make garlic an excellent dietary choice for individuals with circulation problems, contributing to overall cardiovascular health and potentially reducing the risk of heart disease and stroke.
Coming into Number 2, we have “Cayenne pepper”.
Cayenne pepper helps improve leg circulation through its active compound, capsaicin. Capsaicin triggers the release of vasodilators like nitric oxide. This allows easier blood flow, lowering blood pressure and enhancing circulation.
Capsaicin also strengthens blood vessels, reduces plaque buildup, and has anti-inflammatory properties. These effects make cayenne pepper an effective natural remedy for improving circulation, enhancing oxygen and nutrient delivery, and reducing cardiovascular risks.
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And our Number 1 food is, “Extra virgin olive oil”
Regular consumption of extra virgin olive oil (EVOO) supports overall cardiovascular health and improves leg circulation.
Its main component, oleic acid, lowers LDL cholesterol and raises HDL cholesterol, promoting healthier blood vessels. EVOO is rich in polyphenols like oleocanthal and hydroxytyrosol, which have anti-inflammatory and antioxidant properties that protect blood vessels from damage.
Olive oil also boosts nitric oxide production, relaxing and widening blood vessels. This helps deliver oxygen and nutrients to the legs, preventing issues like varicose veins and discomfort while walking.
For those with circulation problems, lifestyle change is the most important factor.
The root causes of circulation issues are high blood pressure, diabetes, high cholesterol, excess weight, lack of exercise, weak leg muscles, alcohol consumption, smoking, and an inflammatory diet.
However, simply adding foods like beetroot, onion, ginger, or garlic won’t solve the problem if your overall diet and lifestyle are poor. If you don’t eat fruits and vegetables, consume an adequate amount of protein, engage in physical activity, or if you drink excessively, smoke heavily, sleep poorly, or are constantly stressed, these foods alone won’t be effective.
To address the root causes of poor circulation, you need to change your habits, as it was your habits that created these problems in the first place.
You must eat well and consume the foods mentioned earlier. At the same time, you need to avoid harmful foods such as sugar, refined carbohydrates, and vegetable oils like soybean oil, canola oil, and corn oil because they harm your circulation.
Instead, you should consume olive oil and drink plenty of water to keep yourself hydrated. All of these changes will be essential for improving your circulation.