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HOW DO DIETS AFFECT BLOOD CIRCULATION

Recent studies have again confirmed that there is a devastating link between
Recent studies have again confirmed that there is a devastating link between

The food we eat impacts a lot in the circulation of the blood in our body. Good circulation optimizes the delivery of oxygen and nutrients throughout our bodies.   We can eat to boost our blood flow. Some healthy habits including regular exercise, staying well hydrated, maintaining a healthy weight, and avoiding smoking can improve circulation.

Blood is the most important fluid in our body that supplies oxygen and nutrients to the heart, lungs, organs, muscles, and other internal organs. Good circulation is necessary to optimize the delivery of oxygen and other vital nutrients throughout the body.

The consumption of the type of food impacts a lot in blood circulation. A healthy diet, accompanied by good habits together can decrease the risk of deep vein thrombosis (DVT). While visiting a grocery store, only those food needs to be chosen that will make our heart and blood vessels “happy”.

Let us have a look at some of the  food items that can boost our healthy blood circulation:

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  1. Cayenne Pepper

Cayenne red pepper is an orange-red colored spice that can help boost our blood flow. A compound called capsaicin present in the red pepper helps relax muscles lining blood vessels. This, in turn, allows the blood to flow more easily and hence it decreases blood pressure:

  1. Beets

These are root veggies that are rich in nitrate, a compound that our body converts to nitric oxide. Nitric oxide, in turn, helps to widen blood vessels and increases blood flow. According to the study performed by the researchers, it is found that beet juice decreases systolic blood pressure, which comes first in the blood pressure reading.

  1. Berries

Most of us like berries, and the good news is that it is a wonderful food that helps increase blood flow, so look no further than berries. These lovely berries are rich in a compound called anthocyanin, which is an antioxidant responsible for berries’ purple and red hues. Anthocyanin is a chemical that protects our artery walls and helps to maintain the flexibility of blood vessels. They also help in the stimulation of the release of nitric oxide to lower blood pressure.

  1. Fatty Fish

According to research, it has been found that fish is a heart-healthy food, but have we wondered why? Some of the fish including, mackerel, herring, trout, salmon, and halibut are rich in omega-3 fatty acids. Omega 3 fatty acids help to boost circulation and lower resting blood pressure. Fatty fish helps increase blood flow and keep arteries unclogged.

  1. Pomegranates

According to the study, Pomegranate seeds are rich in antioxidants and nitrates that boost circulation. These compounds keep arteries wide open, or dilated, and helps to lower blood pressure. Which in turn leads to better blood flow to the brain, heart, muscles, organs, and tissues.

  1. Garlic

A compound called allicin is present in garlic which helps blood vessels relax. Consumption of an ample amount of garlic helps to improve blood flow through the heart. When blood flows through the heart easily, it reduces the pressure on the heart and blood pressure decreases when the heart doesn’t have to work as hard to pump blood.

  1. Walnuts

Walnuts are tasty nuts, and the good thing is that eating nuts, especially walnuts, benefits the heart and blood vessels. Omega-3 fatty acids present in walnuts called alpha-linolenic acid help the blood to flow smoothly. In one of the studies, it has been found that people who ate walnuts regularly experienced improved blood vessel health and reduced blood pressure. Their blood vessels were more flexible.

  1. Grapes

Grapes are rich in antioxidants that boost the blood flow by relaxing the blood vessel walls and helps blood vessels to work better. Compounds present in grapes decrease inflammation and make blood less sticky, hence one is less likely to suffer from blood clots. Grapes are a sweet treat that helps curb circulation issues.

  1. Turmeric

Turmeric is a yellow-colored spice commonly used in Indian kitchens. The golden yellow color is because of the presence of a compound called curcumin. Curcumin may increase levels of nitric oxide in our blood, which in turn widens blood vessels. When blood vessels are wider, blood can flow more easily and reach our brain, organs, heart, tissues, and muscles.

  1. Spinach

People with high blood pressure should consume spinach. This leafy green is very rich in nitrates. Our body can convert nitrates to nitric oxide, nitric oxide makes the blood vessels wider so the blood can flow through easily. Eating spinach makes arteries flexible and decreases blood pressure.

  1. Citrus Fruit

Most of us like citrus fruits. We consume these thinking that oranges and other citrus fruits are rich in vitamin C, but there are other reasons to make citrus a regular part of your diet. The Antioxidants in citrus fruits help to decrease inflammation, boost circulation, and helps in preventing blood clots. From the studies, it is has been found that people who drank orange juice regularly experienced lower blood pressure.

  1. Chocolate

Consuming dark chocolates is not a bad thing. Compounds present in chocolate seem to improve blood vessel function and blood flow. Antioxidants present in chocolate dilate our blood vessels and lowers blood pressure. But we need to be mindful of portion sizes which we consume as Chocolates are high in fats and calories.

  1. Ginger

most of us know that ginger aids in digestion and helps relieve nausea, but it benefits blood circulation, too. Ginger acts as a vasodilator, which means it widens blood vessels and can reduce blood pressure. Ginger is an ingredient in most Asian and Indian cuisine. We can also use ginger to make ginger tea.

  1. Onions

Onions are rich in flavonoid antioxidants, which benefit heart health. Onions improve the circulation of blood in our body by helping the arteries and veins widen when blood flow increases.

onions can improve heart health by reducing inflammation in veins and arteries. This is due to the presence of anti-inflammatory properties in the onion.

  1. Cinnamon

Cinnamon is a spice that has many health benefits — including increased blood flow.

According to studies performed on a living being, it is found that cinnamon improved blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart.

According to research, it has been found that cinnamon can effectively reduce blood pressure in humans by relaxing the blood vessels. This improves circulation and keeps our hearts healthy.

  1. Tomatoes

According to research, it is found that tomato extract works similarly to ACE-inhibiting drugs — which helps in opening up blood vessels and improving blood flow.

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Other Methods

Here are some lifestyle modifications that can optimize our blood flow:

  • Quit smoking: Smoking is can

negatively impact blood circulation.

  • Increase physical activity: Exercise

stimulates our blood flow and helps improve vasodilation.

  • Lose weight: Being

overweight can negatively impact blood flow and can lead to

dangerous complications.

  • Follow a healthy diet: We should try to switch to a diet rich in

healthy, whole foods which can improve circulatory health.

  • Stay hydrated: Proper hydration

is necessary for all aspects of health, including circulation.

  • Reduce stress: Managing stress is important for good heart health.

Some food items hinder proper blood circulation. Let us have a look at some of the food items that can impact badly in our blood circulation:

Fatty Foods :

As we are aware that some fats can be healthy while others can be unhealthy. Foods that have healthy fats in them are nuts, avocados, Salmon, etc, and foods that have unhealthy fats, such as trans fats are found in processed junk food and in many other meals that we get as fast food in restaurants. Consumption of unhealthy fats on regular basis can cause spikes in bad cholesterol levels and can lead to atherosclerosis in the body’s blood vessels.

Therefore, we need to be aware and make conscious decisions while consuming such food that is unhealthy. Even simple dietary changes may help. For example, instead of having a fatty steak with a meal, we can substitute a lean cut of pork or a chicken breast without its skin. While it may be difficult to ignore our taste buds, the benefits that we will be experiencing when investing in a little self-control are something we will thank ourselves for forever.

High Sodium Foods

The fast food and processed junk food that we drool over have extremely high sodium levels. While buying products from the grocery store we need to make sure to check the label on some of our guilty pleasures. But, sodium is also a seemingly healthier choice, in items like soup and bread. This means that we have to be aware while making choices in food buffets. The effect of high sodium levels is that it can increase a person’s blood pressure; and, in turn, high blood pressure stresses blood vessels and can permanently damage them.

Recent studies have again confirmed that there is a devastating link between sodium intake and high blood pressure, particularly for individuals who are already struggling with their weight.

High Nitrate Foods

Nitrates are found in some of the delicious food items without which we can’t go. The foods that contain nitrate are hot dogs, bacon, etc. Nitrates are being used as a preservative in most of the meats that are found. We should consume these foods but in a moderate amount. Nitrates can also contribute to vascular atherosclerosis. Atherosclerosis, which can lead to vessels becoming brittle, and can lead to other serious health issues.

Conclusion

We have a wide range of food items and dishes to choose from but, it is important to remember that the foods we eat have consequences on our body and our health. Adding a few healthy choices to the menu won’t hurt anyone.

Our blood vessels are one of the most essential parts of our survival and well-being. Keeping our inner health in a good condition should always be a priority. So, let us be conscious of what we are consuming along with the satisfaction of our tastebuds.

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