Excellent Ways to Improve Blood Flow Naturally (Based on Research)

Poor blood flow is a common health issue for a lot of people. 

It’s a result of numerous conditions. Some of the main reasons for blood circulation problems are diabetes, obesity, smoking, PAD, and Raynaud’s. 

This health problem manifests through very unpleasant symptoms like numbness, cramps in the muscles, pain, cold hands and feet, and digestive struggles. 

In addition to people with poor blood flow, many active individuals and athletes may need to better their blood flow to enhance their workout performance and recovery. Though circulatory problems are often addressed with meds, consuming some foods may also be of aid. 

Below, learn about the 5 best foods for optimal blood flow.

The 5 Best Foods to Enhance Your Blood Flow

  1. Pomegranate

Sweet and juicy, pomegranates are abundant in polyphenol antioxidants and nitrates, potent vasodilators. 

By consuming it as juice or in supplement form, pomegranate may help you better the blood flow and muscle tissue oxygenation, which could be helpful for physically active people. 

In one study with 19 active individuals, 1000 mg of pomegranate extract, half an hour before a workout, helped boost the blood flow, workout performance, and blood vessel diameter.

  1. Cayenne pepper

This pepper gets its spiciness from capsaicin, a phytochemical. Capsaicin boosts the blood flow to the tissues by reducing the blood pressure and stimulating the nitric oxide release and that of other vasodilators. 

These compounds extend the blood vessels. Thanks to vasodilators, the blood can flow easier through the veins and arteries. They work by relaxing the tiny muscles in the blood vessel walls. 

According to research, consuming cayenne pepper boosts blood flow, elevates the strength of the blood vessels, and lowers the buildup of plaque in the arteries. 

This is why cayenne pepper is often included in creams for pain relief.

  1. Cinnamon

This warming spice has a lot of health advantages to offer, including better blood flow. 

In studies done with lab animals, cinnamon bettered the dilation of the blood vessels and the blood flow in the coronary artery. 

The animals given cinnamon bark daily for a period of eight weeks had improved heart performance and coronary artery blood flow. 

Other research has found cinnamon to be efficient in lowering blood pressure in humans by relaxing the blood vessels. 

In return, this betters the blood flow and maintains the health of the heart. 

  1. Onions

Abundant in flavonoid antioxidants, onions are a great food for a healthy heart. 

This veggie boosts the blood flow by widening the veins and arteries when blood flow elevates. 

In a study with 23 men, those who were given 4.3 grams of onion extract every day experienced better blood flow and dilated arteries after meals.

What’s more, onions are rich in anti-inflammatory properties that better the blood flow and health of the heart by decreasing arterial and vein inflammation.

  1. Garlic

Well-known for its benefits for the heart and blood flow, garlic, particularly its sulfur compounds, may better the blood flow in the tissues and decrease blood pressure by relaxing the blood vessels. 

A diet rich in garlic has been associated with better vasodilation. 

Moreover, in one study done with people with coronary artery illness, those given garlic powder tablets with 1200 mg of allicin, twice per day for 90 days, had 50 percent better blood flow.