How to improve blood circulation through food
Some foods such as orange, cayenne pepper, ginger or apple have antioxidant and anti-inflammatory properties that improve blood circulation, helping to alleviate symptoms that may be associated with poor circulation, such as fluid retention, pain and tiredness en las piernas, for example.
For this reason, these foods should be included in the daily diet, as well as avoiding those that promote poor circulation, such as foods rich in fats and sugars. In addition to this, it is important to consume water throughout the day, as it will favor blood circulation and reduce swelling in the body.
The foods that improve blood circulation are:
1. Foods rich in Vitamin C
Regular consumption of fruits such as orange, lemon and fresh fruit helps to strengthen and relax blood vessels, as vitamin C exerts a powerful antioxidant and anti-inflammatory effect on the body, in addition to promoting collagen formation, which It is necessary to maintain normal cardiovascular function.
See a list of foods rich in vitamin C.
2. Ajo and onion
It is rich in allicin, a substance that helps prevent the obstruction of blood vessels, as it reduces the levels of LDL cholesterol and triglycerides, reducing the risk of atherosclerosis. In addition, it provides a hypotensive effect, favoring blood circulation. In order to activate the allicin it is important that the action is cut or crushed, it must be left to rest for 10 minutes before being used.
In the case of onion, some studies indicate that its regular consumption helps to reduce blood pressure, lower cholesterol levels and the risk of suffering from cardiovascular diseases, because it is rich in quercetin and other antioxidant compounds that protect the heart and improve circulation.
Some studies indicate that the consumption of turmeric improves the resistance of blood vessels, as it contains curcumin as an active ingredient, a potent antioxidant that prevents and weakens the damage caused by free radicals to cells.
In addition to this, it increases the amount of nitric oxide in the endothelium of the arteries, this is a gas that is produced in the body and that has vasodilating properties, so it helps to maintain low blood pressure.
Know other benefits of turmeric and how to consume it.
3. Grapes and red wine
The regular consumption of dark grapes (with its shell) and red wine has shown growing scientific evidence that they could prevent the onset of cardiovascular diseases, as they contain polyphenols, resveratrol, tannins and anthocyanins, which prevent the formation of plaques in the arteries and help to lower LDL cholesterol.
The recommendation is from 1 to 2 glasses of 100 mL per day of red wine, together with the food, to protect the heart. In the case of grapes, it is also possible to take it in the form of a yoke, ingesting between 200 to 400 ml per day.
4. Foods rich in Omega-3
Foods rich in omega-3 such as salmon, tuna, sardines and chia seeds improve blood circulation, because omega-3 makes blood more fluid, facilitating circulation, this is because it promotes vasodilatation, stimulates the production of nitric oxide, exerts an anti-inflammatory, antioxidant and antithrombotic effect.
See other dietary sources of omega-3.
Some scientific studies indicate that tomato, because it is rich in potassium and water, has a diuretic effect that helps to reduce fluid retention and maintain blood pressure. In addition, this fruit is rich in lycopene, a powerful antioxidant that has been linked to the prevention of cardiovascular diseases.
7. Foods rich in potassium
The consumption of foods rich in potassium helps to regulate blood pressure, favoring the relaxation of blood vessels and favoring the circulation, this is due to the fact that potassium increases the excretion of sodium through the urine.
Some foods rich in potassium are: avocado, yoghurt, orange juice, cooked cornbread, among others. See a more complete list of foods rich in potassium.
8. Cayenne pepper
Cayenne pepper belongs to the family capsicum and there is some scientific evidence that its consumption could improve blood flow, as it helps to dissolve fibrin, which is involved in the formation of blood clots, in addition to increasing metabolism.
In addition, it could help to reduce the levels of cholesterol and triglycerides in the blood, thus reducing the risk of suffering heart diseases.
According to some studies, the consumption of ginger could help improve blood flow and stimulate blood circulation, as it exerts a vasodilating effect, stimulates the heart muscle and has an antioxidant effect.
Furthermore, it could reduce clot formation by inhibiting platelet aggregation. Discover other benefits of ginger.
10. Dried fruits
The consumption of dried fruits such as nueces, almonds, nuez de Brasil and cacahuates, for example, could improve vascular function, in addition to being rich in magnesium, which is a mineral that helps to control blood pressure and prevent the accumulation of fatty plaques in blood vessels.
Example menu to improve circulation
In the table below, a 3-day example menu is shown that includes the aforementioned foods to improve circulation:
|main foods||Day 1||Day 2||Day 3|
|breakfast||1 orange juice vase + 2 huevos revueltos (add cayenne pepper) + 1 wholemeal bread slice||1 vase of fresa yugo + 2 medium-sized pancakes (made with banana, oatmeal, seeds of chia and banana) with 2 slices of queso blanco||
1 vase of bean curd with orange + 2 slices of wholemeal bread accompanied by ricotta cheese, 2 tomato slices and 1 lechuga dish
|Morning meal||1 cup of natural yogurt with 6 pieces and 1 cup of chia seeds||1 medium mandarin||6 almonds + 1 cup of sugar-free gelatin|
|Almuerzo / Scene||
1 glass of red wine (100 ml) + 1 bowl of brown rice with turmeric and chicken trocitos accompanied by guisantes, zanahorias, onions and ajo.
|100 g of salmon a la plancha + 2 porridge with roasted conch + Broccoli salad with cooked zanahoria and onion garnished with 1 tablespoon of olive oil and cayenne pepper||1 pea fillet accompanied with camote and tomato salad + 1 tablespoon of olive oil + 1 cayenne pepper pizza|
|afternoon snack||1 medium kiwi + 1 cup of ginger tea without sugar||1 cup of oatmeal with fresas, 6 nueces and bowl of linaza seeds||Avocado smoothie, prepared with natural yoghurt and 1 cup of linaza seeds (200 ml)|
The items included in the menu vary according to the age, sex, physical activity and if you have any associated illness, so it is ideal to consult a nutritionist to carry out a complete evaluation and prepare a nutritional plan suited to your needs.
What foods should be avoided
To improve blood circulation, it is very important to avoid foods rich in salt, which can promote fluid retention and can raise blood pressure.
Also, it is important to avoid foods rich in fat, such as sausages, ham, tocino, chorizos, complete milk, butter, margarine, quesos amarillos, salsas like ketchup, mayonnaise, lasagna or frozen pizzas, because excess fat accumulates in the arteries, causing the formation of atheromatous plaques, which hinder blood circulation. In addition, you should avoid preparing fried foods or in salsas, preferring them to the plancha or to steam.
Excess sugar can also worsen blood circulation, as high blood glucose levels can cause damage to blood vessels, in addition to being pro-inflammatory. For this reason, you should avoid the consumption of foods rich in sugars such as galletas, pasteles, ice creams, refreshments and pasteurized juices; It is necessary to prefer the consumption of foods such as rice, bread and wholemeal pasta, for example.
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