Maintaining good blood circulation is vital for your overall health.
This red fluid carries out several critical functions like transporting
oxygen to various parts of your body, helping regulate body temperature and
fighting infection and disease. Hi viewers and welcome back to Bestie!
Poor circulation can occur when the blood supply to certain parts of your body is reduced.
It can lead to problems like loss of appetite, consistent numbness in the limbs,
unexplained digestive problems, frequent exhaustion and skin discoloration. The good
news is that there are certain foods that can help improve circulation. And in today’s video,
we will tell you what they are. From garlic, bananas, onion, turmeric to celery and more,
watch till the end to learn about all of them. Cayenne pepper: Adding this spice to your diet is
a great way to increase blood circulation. It will also strengthen your arteries and blood vessels,
while preventing toe numbness and poor circulation in the feet.
Cayenne pepper helps tackle inflammation and because it is rich in vitamins A and C,
it is most effective in getting your blood flowing. Apart from cooking,
you can also use it in juices and salads.
Are you a fan of spicy foods or do you prefer your meals to be simple? What’s
your favourite spice? We would love to know in the comments section down below!
Dark Chocolate: Dark chocolate contains cocoa, which has been known to improve blood circulation.
The flavonoids present can stimulate the lining of the arteries, producing nitric oxide, which
then relaxes the arteries. Be sure to select a chocolate that contains at least 70 percent cocoa.
Berries: If you're wondering how to increase blood flow, look no further than berries.
They’re rich in a compound called anthocyanins, which is the antioxidant responsible for their
red and purple hues. Anthocyanins protect the artery walls and keep blood vessels flexible.
They also stimulate the release of nitric oxide to lower blood pressure.
Garlic: Garlic is rich in a compound called allicin, which helps blood vessels relax.
People who eat ample amounts of garlic experience improved blood flow through
the heart. When blood flows through the heart more easily, it reduces its workload.
Blood pressure is decreased when your heart doesn't have to work as hard to pump blood.
Walnuts: Eating nuts, especially walnuts, benefits your heart and blood vessels.
They’re loaded with omega-3 fatty acids which helps blood flow smoothly.
In one study, people who ate walnuts regularly for 8 weeks experienced improvements in blood
vessel health and reduced blood pressure. Their blood vessels were also more flexible.
Sunflower Seeds: Tiny but mighty, sunflower seeds contain many essential nutrients.
They are noteworthy because they're high in healthy fats, proteins, fiber, phytochemicals,
selenium, copper, magnesium, and vitamin E. Being a good source of magnesium,
they can also lower blood pressure which improves blood flow. Make sure your sunflower
seeds are unsalted though, as the salt would have a negative effect on your blood pressure.
Bananas: Packed with potassium, bananas can help improve blood flow by lowering blood pressure.
Too much sodium in your diet can cause high blood pressure,
but potassium helps the kidneys remove extra sodium from your body,
which then passes through your urine. This helps relax blood vessels and enable blood flow.
Green Tea: One of the healthiest teas around, green tea is known for having a positive effect
on the heart and is associated with a decreased risk of cardiovascular disease. Additionally,
a study found that it rapidly improves the endothelial function of the circulatory system.
Endothelial dysfunction on the other hand, precedes atherosclerosis, a thickening and
hardening of the arterial walls, which could potentially cause a stroke or heart attack.
Fish: Heart healthy fish like salmon, mackerel, trout, herring, and halibut
are full of omega-3 fatty acids, which are helpful in improving your blood circulation.
Eating it regularly has many benefits, including lowering your resting blood pressure and keeping
your arteries unclogged. A diet that includes fish has also been shown to lower your risk of
heart attack, atherosclerosis, and arrhythmia or irregular heartbeat.
Beet juice: You may have read that beets are great for athletes. This is because they increase levels
of nitric oxide, which helps increase blood flow and gets oxygen to the muscles more quickly.
Drinking it is an excellent way to improve circulation, even if you’re not an athlete.
Some studies have shown that drinking one to two cups of beet juice per day reduced
blood pressure in people with high blood pressure and improved walking performance in
patients with peripheral artery disease who experience pain in the legs while walking.
Radishes: It’s easy to pass by radishes when you’re shopping for veggies.
Maybe due to their bitter taste, they’re often thought of as only a topping.
But if you want to improve circulation, give these bright red vegetables another look.
They are rich in minerals, including potassium,
that help normalize blood pressure and increase blood circulation.
Half cup of sliced radishes contains 135 mg of blood pressure-lowering potassium.
Wakame Seaweed: Wakame seaweed is branching out from sushi restaurants and quickly becoming a
favourite snack food. According to a study of the hypotensive effects of wakame, researchers
found four weeks of eating several grams of dried wakame reduced blood pressure in humans.
Other research has found benefits in terms of lowering blood pressure, too. Choose high-quality
varieties that aren’t contaminated with heavy metals or other impurities.
Onions: Onions are an excellent source of flavonoid antioxidants,
which benefit heart health. This vegetable improves circulation by helping your arteries
and veins widen when blood flow increases. They also have anti-inflammatory properties,
which can boost blood flow and heart health by reducing inflammation in veins and arteries.
Cinnamon: Cinnamon is another spice that has various health
benefits including increased blood circulation. It improves the flow
of blood and dilates the coronary artery that supplies blood directly to the heart.
Research shows that it can reduce blood pressure by relaxing the muscles of the
blood vessels which leads to improved circulation and keeps the heart healthy.
A study performed on a group of people with diabetes showed
that 1200 milligram of cinnamon intake reduced blood pressure in only 12 weeks.
Turmeric: Turmeric has a number of health benefits, increasing the flow of blood being
one among them. In various old traditions, it has been used as a medicine for various purposes.
The compound responsible for its blood vessel dilating property is curcumin. It helps in
increasing the nitric oxide production, reducing oxidative stress and diminishing inflammation.
A study has also confirmed increased blood flow in the fore and upper arm after
2000 milligram daily intake of curcumin for a duration of 12 weeks.
Tomatoes: The enzyme which is primarily responsible for the constriction of blood vessels
and controlling blood pressure is called ACE. Researchers have found that tomatoes
are a rich source of constituents that can work in the same manner as ACE inhibiting
drugs. This reduces the constriction of blood vessels and improves blood flow.
Test tubes studies have revealed that tomato extract is helpful
in reducing inflammation and improving blood circulation.
Apart from being good for your circulation, tomatoes have a wide range of health benefits.
To know what they are, watch this video titled “Eating Tomatoes Every Day Does This To Your Body”
Now back to foods that boost blood circulation.
Celery: Celery is another vegetable which is packed with nutrients and vitamins. All vitamins
are vital for a healthy body, but vitamin K is particularly associated with blood flow.
Celery is rich in this vitamin which improves blood clotting as well as has diuretic properties.
It is helpful in removing toxic waste products produced by your body.
Celery is commonly used in many detox smoothies, salads and is also taken in the raw form.
Citrus Fruits: Citrus fruits are very rich in antioxidants as well as flavonoids. Eating
flavonoid rich fruits like lemons, oranges and grapefruits decreases inflammation in arteries.
This improves blood flow and reduces blood pressure by producing nitric oxide.
A study found that people who drank 17 ounces of orange juice for a week showed
significant improvements in reducing markers of inflammation as compared to a control group.
All these fruits are also good at reducing the risk of stroke as well.
Chilli Peppers:
If mild green capsicum is as spicy as you get, you may want to train your taste buds to like
a little more heat. Chilli peppers give a kick to the blood, increasing circulation around the body.
In a study, researchers looked at the diets of
nearly half a million men and women over a seven-year span.
They found that people who ate spicy foods like chilli peppers several days a week had a 14
percent lower risk of death during the study – including from heart disease and cancer.
Pomegranates: Pomegranate seeds are packed with nutrients, primarily heart-healthy antioxidants
like polyphenols, tannins, and anthocyanins. These may help prevent atherosclerosis,
or hardening of the arteries, according to a study. Additionally, drinking pomegranate juice
daily has been shown to improve blood flow to the heart in patients with heart disease.
Coffee: It’s time to wake up and smell the coffee—and improve circulation at the same time.
The American Heart Association says moderate coffee drinking - which is about one to two cups a
day - isn’t harmful. In fact, a study showed that those who drank a regular cup of joe had a 30 per
cent increase in blood flow over a 75-minute period compared to those who stuck to decaf.
While maintaining good blood circulation is important for having a healthy heart, it is
also very important to maintain a good lifestyle. If there’s a problem with your heart, it will give
certain signs and you should be aware of them to prevent further damage. You can do this by:
Knowing the 8 Signs Your Body Gives You A Month Before A Heart Attack
Staying clear of 16 Sneaky Habits That Are Wrecking Your Heart
These 2 videos will surely help you keep your heart happy and healthy.
Also, don’t forget to like and subscribe to our channel. Would you prefer eating
fruits or vegetables to improve circulation? Let us know in the comments section below!