Several foods have been shown to boost circulation and support cardiovascular health, including garlic, onions, beets, berries, citrus fruits, and leafy greens, among others.
Poor circulation is a widespread issue that can stem from a variety of conditions.
Peripheral artery disease (PAD), diabetes, obesity, smoking, and Raynaud’s disease are a few of the many factors that can cause poor circulation.
Reduced blood flow can produce uncomfortable symptoms such as pain, muscle cramping, numbness, digestive disturbances, and cold hands or feet.
Beyond those with circulation problems, athletes and physically active people often seek to enhance blood flow to boost exercise performance and recovery.
Although circulatory conditions are frequently managed with medications, adding certain foods to your diet can also help improve blood flow.
Below are 13 top foods to help optimize circulation.
1. Cayenne pepper
Cayenne pepper’s heat comes from a plant compound called capsaicin.
Capsaicin supports blood flow by lowering blood pressure and encouraging the release of nitric oxide and other vasodilators — substances that relax and widen blood vessels.
Spicy peppers are even used in topical pain-relief creams because they can enhance circulation, strengthen blood vessels, and reduce arterial plaque buildup when ingested.
2. Pomegranate
Pomegranates are sweet, juicy fruits rich in polyphenol antioxidants and nitrates, both of which act as powerful vasodilators.
Eating pomegranate — as juice, fresh seeds, or supplements — can enhance blood flow and oxygen delivery to muscles, which may especially benefit active individuals.
For instance, a study discovered that daily intake of 17 ounces (500 milliliters) of pomegranate juice during or before resistance training lessened soreness, muscle damage, and inflammation in elite weightlifters.
How to cut: Pomegranate
3. Onions
Onions are a great source of flavonoid antioxidants, which support cardiovascular health by helping arteries and veins relax when blood flow increases.
They also possess anti-inflammatory effects that can further improve circulation and heart health by reducing inflammation in blood vessels.
4. Cinnamon
Cinnamon is a warming spice with several health benefits — including the potential to increase blood flow.
In a controlled trial, researchers observed that among two similar groups, the group given cinnamon experienced a statistically significant reduction in blood pressure after 90 days compared with the placebo group, although the change was modest.
Another study indicated cinnamon may have a greater beneficial effect on diastolic blood pressure than on systolic pressure.
5. Garlic
Garlic is widely recognized for its positive effects on circulation and heart health.
Research suggests garlic — particularly its sulfur-containing compounds such as allicin — enhances tissue blood flow and reduces blood pressure by relaxing blood vessels.
For example, in a trial involving 42 people with coronary artery disease, those taking garlic powder tablets with 1,200 mg of allicin twice daily for three months showed improved blood flow in the upper arm artery compared with a placebo group.
6. Fatty fish
Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.
These fats help increase the release of nitric oxide, which dilates blood vessels and boosts circulation to tissues.
Omega-3s also reduce platelet aggregation, the process by which blood cells clump together and potentially form clots.
Additionally, one review found that consuming at least 2–3 grams per day of omega-3s can lower both systolic and diastolic blood pressure. Higher doses may confer greater benefits for individuals at higher cardiovascular risk.
7. Beets
Many athletes use beet juice or beet supplements to help enhance performance.
Beets are rich in nitrates, which the body converts to nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscles.
This means beets can improve circulation. In a small trial of 12 older adults, those who consumed 5 ounces (140 mL) of nitrate-rich beet juice daily experienced significant reductions in blood pressure, clotting time, and vascular inflammation compared with a placebo group.
8. Turmeric
Enhancing blood flow is among turmeric’s many reputed health effects.
Traditional Ayurvedic and Chinese medicine have used turmeric for centuries to open blood vessels and promote circulation, largely thanks to a compound called curcumin.
In a 2017 study of 39 participants, taking 2,000 mg of curcumin daily for 12 weeks resulted in noticeable increases in forearm blood flow and a 36% rise in upper arm blood flow.
9. Leafy greens
Leafy greens such as spinach and collard greens are high in dietary nitrates, which the body converts into nitric oxide, a potent vasodilator.
Observational data show people consuming diets rich in nitrate-heavy vegetables like Chinese cabbage and spinach — common in traditional Japanese eating patterns — tend to have lower blood pressure than those who eat fewer vegetables.
10. Citrus fruits
Citrus fruits like oranges, lemons, and grapefruit are loaded with antioxidants, including flavonoids.
Eating flavonoid-rich citrus can help reduce blood pressure and arterial stiffness while enhancing blood flow and promoting nitric oxide production.
Additional research has linked consumption of citrus fruits such as oranges to lower blood pressure levels.
11. Tomatoes
Tomatoes may inhibit the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict as part of blood pressure regulation.
Evidence suggests tomato extract may function similarly to ACE-inhibitor medications by relaxing blood vessels and improving circulation.
12. Berries
Berries are particularly beneficial because their antioxidant and anti-inflammatory properties can positively affect blood flow.
Research indicates that eating berries may lower blood pressure, reduce heart rate, decrease platelet aggregation, and lower blood levels of inflammatory markers like interleukin-6 (IL-6), while also improving arterial dilation.
13. Ginger
Ginger has been a mainstay of traditional medicine in India and China for millennia. Human and animal studies suggest ginger can help lower high blood pressure, which otherwise impairs circulation.
In a large observational study of 4,628 individuals, those with the highest ginger intake — about 2–4 grams per day — had the lowest risk of developing hypertension.
How can you naturally increase blood flow?
While adding any of these foods to your meals may help circulation, broader lifestyle habits often have a larger effect.
Here are some additional steps to consider:
- Quit smoking: Smoking raises the risk of many chronic illnesses and harms circulation.
- Increase physical activity: Exercise boosts blood flow and improves vasodilation. Regular activity also lowers your risk of heart disease.
- Maintain a healthy weight: Overweight and obesity impair circulation and raise the risk of arterial plaque buildup.
- Adopt a nutritious diet: Rather than only relying on specific foods, aim for a diet rich in whole, nutritious foods — vegetables, healthy fats, and fiber-rich items — to support circulation and heart health.
- Manage stress: Chronic stress can elevate blood pressure. Techniques such as yoga, meditation, gardening, or time outdoors can help lower stress.
Frequently asked questions
What is good to drink for blood flow?
Staying hydrated is important for healthy circulation. Dehydration reduces blood volume, which can impair the ability of blood to reach essential organs.
Learn more about dehydration and blood flow.
Do bananas help blood flow?
Bananas are high in potassium, a mineral important for healthy blood pressure, which in turn supports circulation. This benefit is most pronounced when eating fresh bananas rather than consuming them in processed baked goods.
The bottom line
There are numerous natural ways to enhance circulation, including choosing foods that support blood flow.
The antioxidants, nitrates, vitamins, and other compounds found in the foods listed above can positively influence your circulation.
Moreover, following a healthy lifestyle — avoiding tobacco, staying active, keeping a moderate weight, and eating a balanced diet — can further improve blood flow and overall health.
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