Certain foods such as orange, pepper, ginger and garlic have antioxidant and anti-inflammatory properties that improve blood circulation, relieving symptoms associated with a circulatory bag, such as fluid retention, pain and leg fatigue, for example.
For this reason, if you need to include these foods in your daily diet, also avoid those that promote an outstanding bag, as well as foods high in fats and sugars, in addition, it is important to consume water during the day, which promotes blood circulation and reduces swelling of the body.
Foods that improve blood circulation include
Regular consumption of fruits such as orange, lemon and cookie cutters helps strengthen and clean blood vessels, as vitamin C has a powerful antioxidant and anti-inflammatory effect on the body, as well as promoting collagen formation, which are necessary to maintain normality. cardiovascular function.
See the list of foods rich in vitamin C.
It is rich in allicin, a substance that helps prevent blockage of blood vessels by reducing LEVELS of LDL cholesterol and triglycerides, thus reducing the risk of atherosclerosis; in addition to this, it ensures effective hypotension, favoring blood circulation. To activate allicin, it is important to cut or crush, letting it rest for 10 minutes before use.
In the case of the brain, some Indian studies indicate that regular consumption helps lower blood pressure, lower cholesterol and the risk of cardiovascular disease, as it is rich in quercetin and other antioxidant compounds that protect the heart and improve circumulation.
Some Indian studies show that turmeric consumption improves blood vessel resistance because it contains curcumin as an active ingredient, a powerful antioxidant that prevents damage caused by free radicals to cells.
In addition, it increases the amount of nitric oxide in the endothelium of the arteries, is a gas that is produced in the body and has vasodilating properties, so it helps keep blood pressure low.
Enjoy the benefits of turmeric and how to eat it
Regular consumption of black grapes (with their barrels) and red wine has shown scientific evidence that they can prevent the development of cardiovascular disease, pores containing polyphenols, resveratrol, tannins and anthocyanins, which prevent the formation of plaques in the arteries and help reduce LDL cholesterol. .
The recommendation is 1 to 2 cups of 100 ml per day of red wine, with food, to protect the heart, in the case of the grape it is also possible to take it in the form of a yoke taking between 200 to 400 ml per day. Day.
Foods rich in omega-3s such as salmon, tuna, sardines and chili seeds improve blood circulation, but because omega-3 blood is more fluid, it facilitates circulation, this is because it promotes vasodilation, stimulates the production of nitric oxide, anti inflammatory effect, antioxidant and effective antithrombotic.
See other dietary sources of omega-3
Some scientific studies indicate that tomatoes, being rich in potassium and water, provide a diuretic effect that helps reduce water 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 disease.
Eating foods rich in potassium helps regulate blood pressure, promoting the relationship of blood vessels and promoting circulation, because potassium increases the excretion of sodium by urine.
Some foods rich in potassium are: avocado, yogurt, orange yoke, baked breads, among others. See a more complete list of potassium-rich foods.
Cayenne pepper belongs to the Capsicum family and there is scientific evidence that its consumption could improve blood circulation, because it helps dissolve fibrin, which is involved in the formation of blood clots, in addition to increasing metabolism.
In addition, this could help reduce blood cholesterol and triglyceride levels, thus reducing the risk of heart disease.
According to some studies, ginger consumption could help improve blood circulation and stimulate blood circulation, as it has a vasodilator effect, stimulates the heart muscle and has an antioxidant effect.
In addition, it could reduce clot formation by inhibiting platelet aggregation. Enjoy other benefits of ginger.
Eating nuts such as nuts, almonds, Brazil nut and peanuts, for example, could improve vascular function in addition to vascular function, in addition to magnesium-rich vascular, which is a mineral that helps control blood pressure and prevent buildup. fat plaques in blood vessels.
The following table modifies a 3-day menu item that includes the foods mentioned above to improve circulation:
1 jar orange juice 2 flocks wholemeal bread with ricotta cheese, 2 tomato rolls and 1 lettuce bread
1 glass of red wine (100 ml) 1 bowl of brown rice with turmeric and rice treats with stews, cornstarch, onion and onion.
The songs included in the menu vary depending on age, gender, physical activity and whether there are any patients associated with it, as it is ideal to help a nutritionist perform a complete assessment and develop a nutritional plan tailored to your needs.
To improve blood circulation, it is very important to avoid salt-rich foods as they promote water retention and can increase blood pressure.
It is also important to avoid high-fat foods, such as sausages, ham, bacon, chorizos, whole milk, butter, margarine, yellow caps, sauce ketchup, mayonnaise, lasagna or frozen pizzas, as excess fat builds up in the arteries, causing the formation of atheratic plaques. Also, if you should avoid making frying or sauces, pre-order them to the steamed dish.
Too much sugar can also hinder blood flow, as high blood glucose levels damage blood vessels, as well as being pro-inflammatory. Therefore, it is necessary to avoid the consumption of foods high in sugars such as biscuits, cakes, ice creams, soft drinks and pasteurized yokes; I prefer to eat foods like rice, bread and whole pasta, for example.