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What Are The Best Foods That Increase Blood Flow?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What are the best foods that increase blood flow? Cayenne pepper helps to promote blood flow to tissues by lowering blood pressure.  And it stimulates the release of nitric oxides and other compounds to help expand the blood vessels.  It has a phytochemical called capsaicin and this is a compound that helps to expand the blood vessels and circulation.

There is research that has shown that ingesting cayenne can help with increasing circulation, improving blood vessel strength, and reducing plaque buildup in your arteries.

What Are The Best Foods That Increase Blood Flow? Photo Credit: iStock- magicmine

Cinnamon has been known to increase blood flow and studies have shown in animals and humans that it can improve blood flow in the coronary arteries. And it can help reduce blood pressure in humans by relaxing your blood vessels.  


There was a study that was done in 59 people who had Type 2 diabetes and they took 1,200 mg of cinnamon per day. The result of the study showed it reduced systolic blood pressure by an average of 3.4 mmHg after 12 weeks.

Garlic is well known to help blood circulation in the body and promote a healthy heart. There have been research studies that have shown that the compound sulfur that is in garlic can increase tissue blood flow and lower blood pressure.


There was a study in 42 people who had coronary heart disease and they consumed garlic powder tablets containing 1,200 mg of allicin twice daily for 3 months. The study revealed a 50% improvement in the upper arm artery compared to the placebo group.

Turmeric has many health benefits and is known to increase blood flow. There is research that a compound called curcumin found in turmeric can help with increasing nitric oxide production and lower inflammation.

Beets is high in nitric oxide and can help with increasing blood flow to the muscles.

Berries is a healthy fruit that has anti-inflammatory properties and benefits. Research shows that it can help lower blood pressure, and your heart rate while improving artery dilation.

Ginger has been used in traditional medicine for thousands of years in China and India. It has shown to help increase circulation and lower blood pressure. In human and animal studies ginger has shown to reduce high blood pressure. There was a study in over 4,600 people and they consumed ginger 2 to 4 grams a day. The study revealed they had the lowest risk of obtaining high blood pressure.

Onions has great antioxidant benefits, and it has good heart health benefits. It helps with improving circulation and reducing inflammation in the veins and arteries.

There are other things you can do other then incorporating these foods to help with optimizing blood flow in your body such as:

  • Quit smoking can help with improving blood flow.
  • Incorporating some form of physical exercise weekly can improve blood flow and circulation.
  • Losing weight can help rid plaque from your arteries and improve blood flow.
  • Staying hydrated while drinking 6 to 8 glasses of water per day will help with increasing blood flow and circulation in the body.
  • Reducing stress levels can impact blood pressure too.

The Bottom Line is there are so many ways to improve circulation to the body, but the most important method is your diet. There are so many foods that you can eat that can help with this naturally. If you follow good lifestyle habits such as staying away from smoking, exercising regularly, staying away from stressful things. All of this will help you tremendously.

Onions has great antioxidant benefits, and it has good heart health benefits. It helps with improving circulation and reducing inflammation in the veins and arteries.Celebrity Fitness & Nutrition Expert Obi Obadike

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References

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  2. Torabi M, Naeemzadeh F, Ebrahimi V, Taleschian-Tabrizi N, Pashazadeh F, Nazemie H. 133: THE EFFECT OF ZINGIBER OFFICINALE (GINGER) ON HYPERTENSION; A SYSTEMATIC REVIEW OF RANDOMISED CONTROLLED TRIALS. BMJ Open. 2017 Feb 8;7(Suppl 1):bmjopen-2016-015415.133. doi: 10.1136/bmjopen-2016-015415.133. PMCID: PMC5759390.
  3. Vendrame S, Del Bo’ C, Ciappellano S, Riso P, Klimis-Zacas D. Berry Fruit Consumption and Metabolic Syndrome. Antioxidants (Basel). 2016 Sep 30;5(4):34. doi: 10.3390/antiox5040034. PMID: 27706020; PMCID: PMC5187532.
  4. Santos-Parker JR, Strahler TR, Bassett CJ, Bispham NZ, Chonchol MB, Seals DR. Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults by increasing nitric oxide bioavailability and reducing oxidative stress. Aging (Albany NY). 2017 Jan 3;9(1):187-208. doi: 10.18632/aging.101149. PMID: 28070018; PMCID: PMC5310664.
  5. Mahdavi-Roshan M, Mirmiran P, Arjmand M, Nasrollahzadeh J. Effects of garlic on brachial endothelial function and capacity of plasma to mediate cholesterol efflux in patients with coronary artery disease. Anatol J Cardiol. 2017 Aug;18(2):116-121. doi: 10.14744/AnatolJCardiol.2017.7669. Epub 2017 May 24. PMID: 28554988; PMCID: PMC5731260.
  6. Kawatra P, Rajagopalan R. Cinnamon: Mystic powers of a minute ingredient. Pharmacognosy Res. 2015 Jun;7(Suppl 1):S1-6. doi: 10.4103/0974-8490.157990. PMID: 26109781; PMCID: PMC4466762.
  7. Akilen R, Pimlott Z, Tsiami A, Robinson N. Effect of short-term administration of cinnamon on blood pressure in patients with prediabetes and type 2 diabetes. Nutrition. 2013 Oct;29(10):1192-6. doi: 10.1016/j.nut.2013.03.007. Epub 2013 Jul 16. PMID: 23867208.
  8. Vazquez-Prieto MA, Rodriguez Lanzi C, Lembo C, Galmarini CR, Miatello RM. Garlic and onion attenuates vascular inflammation and oxidative stress in fructose-fed rats. J Nutr Metab. 2011;2011:475216. doi: 10.1155/2011/475216. Epub 2011 Aug 25. PMID: 21876795; PMCID: PMC3163016.
  9. Juturu V. Capsaicinoids Modulating Cardiometabolic Syndrome Risk Factors: Current Perspectives. J Nutr Metab. 2016;2016:4986937. doi: 10.1155/2016/4986937. Epub 2016 May 23. PMID: 27313880; PMCID: PMC4893589.

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