The 7 best natural foods to improve blood flow and circulation

Health Tips


Poor circulation is a common problem caused by a series of conditions, such as diabetes, obesity or smoking, among others.

The reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive problems and coldness in hands or feet.

Although circulatory problems are often treated with medication, eating certain foods can also improve blood flow. Therefore, discover the 7 best foods to improve blood circulation in order to improve it without the need to take medication.

7 foods to optimize blood circulation

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 blood vessels, which help blood flow more easily.

Research indicates that the intake of cayenne pepper improves circulation, the resistance of blood vessels and reduces the buildup of plaque in the arteries. In addition; these hot peppers are often included in creams to relieve pain because they can stimulate blood flow to the affected area.


Pomegranates are juicy and sweet fruits particularly high in polyphenols, antioxidants and nitrates, which are potent vasodilators.

The consumption of pomegranate juice, raw fruit or supplement, can improve blood flow and oxygenation of muscle tissue, which could help especially active people.

A study in 19 active people found that ingesting 1,000 mg of pomegranate extract 30 minutes before training increased blood flow, blood vessel diameter and exercise performance.. On the other hand, another study showed that daily consumption of 500 ml of pomegranate juice during or before weight training reduces pain, muscle damage and inflammation.


This vegetable improves circulation by helping your arteries and veins widen when blood flow increases, as well as being a great source of antioxidants.

In one study it was shown that taking 4.3 grams of onion extract daily significantly improved blood flow and dilation of the arteries after meals.

Also, onions have anti-inflammatory properties, which can improve blood flow and heart health by reducing inflammation in the veins and arteries.


Cinnamon is a spice that has many health benefits, including increased blood flow.

In studies with animals it has been seen how cinnamon improves blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart.

Rats fed 200 mg per kg of body weight of cinnamon bark extract daily for 8 weeks showed better cardiac performance and blood flow in the coronary artery after a physical exercise session compared to those that did not ingest cinnamon. In addition, cinnamon can reduce blood pressure in humans by relaxing blood vessels.

In a study of 59 people with type 2 diabetes, ingesting 1,200 mg of cinnamon per day reduced blood pressure after 12 weeks.


Garlic is known for its beneficial impact on circulation and heart health.

Studies suggest that garlic, specifically its sulfur compounds, which include allicin, can increase blood flow to the tissues and lower blood pressure by relaxing blood vessels. In fact, diets rich in garlic are associated with better vasodilatation.

In a study of 42 people with coronary artery disease, those who consumed garlic powder tablets, which contained 1,200 mg of allicin, twice a day for three months, experienced a 50% improvement in blood flow through the artery. Of the upper arm compared to a placebo group.

You can buy garlic supplements from € 12 on Amazon Spain.

6.Fatty fish

Fatty fish such as salmon and mackerel are excellent sources of omega-3 and fatty acids. These fats are especially beneficial for circulation because they promote the release of nitric oxide.  In addition, fish oil supplements are related to the reduction of high blood pressure and improved blood flow in the skeletal muscle during and after exercise.

For example, in one study in 10 healthy men, it was observed as high doses of fish oil (4.2 grams daily for 4 weeks) significantly improved blood flow to the legs after exercise.


Beets are high in nitrates, which your body ingesting them turns into nitric oxide. Meanwhile, beet juice supplements improve the flow of oxygen in muscle tissue, stimulate blood flow and increase levels of nitric oxide, also increasing exercise performance.

In addition to helping athletes, beets improve blood flow in older adults with circulatory problems. In one study in 12 older adults, those who drank 140 ml of nitrate-rich beet juice per day experienced significant decreases in blood pressure and blood vessel inflammation, compared to a placebo group.

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