Symptoms like these can be an indicator of poor blood circulation.
Circulation problems occur when blood flow to the body decreases. Though poor blood circulation isn’t considered an actual medical condition, it can develop as a result of other health issues. According to Healthline, some of these issues can include obesity, diabetes, heart conditions and arterial issues.
A number of symptoms can present when blood circulation is poor. For example, a numb or tingling sensation in the arms, legs, hands and feet may be present. The limbs may give off a throbbing or stinging feeling, and muscles may even cramp, which can be extremely painful.
This is where diet comes into play. It’s no secret that diet plays a part in improving general health. So naturally, good dietary choices may improve blood circulation.
Check out these eight foods that may improve blood circulation. Be sure to discuss these issues with a doctor to rule out underlying factors.
1. Garlic
According to Livestrong, garlic may improve blood flow, and research backs this up. An older study found that healthy volunteers who took garlic supplements for a week exhibited improved blood flow to the calf muscles. It is thought that whole garlic can produce the same effects.
2. Oranges
We all know that oranges are chock-full of vitamin C. But did you know that vitamin C can be good for blood circulation? Experts say that cholesterol can slow down and even block blood flow. However, the vitamin C found in oranges can help to prevent this issue.
According to the George Mateljan Foundation, vitamin C is an antioxidant, which can destroy free radicals. This is important because once free radicals are oxidized, cholesterol can bond with the walls of your arteries. Consequently, plaque builds up, which can slow or block the flow of your blood. In neutralizing free radicals, vitamin C can help to prevent this process, which may improve circulation.
3. Olive Oil
It’s no secret that olive oil and heart health are said to be a team. But just why is this?
According to the Mayo Clinic, olive oil’s main fat is a heart-healthy type of fat called monounsaturated fatty acids (MUFAs). These (along with polyunsaturated fats) are the fats that you want to eat on a regular basis.
Generally, MUFAs can help to reduce the risk of heart disease because they may lower cholesterol levels and can regulate blood clotting. These factors combined ultimately may improve blood flow.
4. Red Wine
According to WebMD, studies show that a drink or two daily may reduce the risk of dying from heart disease. Researchers attribute this to higher HDL cholesterol levels (that’s the “good” kind of cholesterol). Plus, moderate amounts of alcohol act as a blood thinner.
One such study conducted at Georgetown University Medical Center found that just two drinks could have an important effect. In fact, researchers concluded that this moderate serving of alcohol can decrease clumping platelets, which prevents blood clotting. Of interest, these effects were most prominent in women compared to men. This surprised researchers.
Interestingly, this is said to help to provide an explanation as to why the French have lower rates of heart disease than we do in the United States. (France is said to have one of the lowest rates of heart disease in the world, despite the fact that high-fat foods like cheese are a regular part of French culture.)
5. Grapefruit Juice
Research published in the American Journal of Clinical Nutrition suggests that a glass of grapefruit juice a day may help to keep blood vessels healthy. It may prevent cardiovascular disease. Scientists attribute this effect to the flavones that occur naturally in citrus fruits.
In the French study, 48 healthy women between the ages of 50 and 65 were divided into two groups. The first group was given grapefruit juice, and the other women were given a drink with no flavones. Researchers concluded that the flavone-rich grapefruit juice improved blood vessel health. However, the drink with no flavones demonstrated little to no effect. Consequently, study authors concluded that regular grapefruit juice consumption reduces arterial stiffness.
6. Dark Chocolate
A study in the Journal of the American Heart Association has found a connection between dark chocolate and improved blood flow. The study focused on subjects with peripheral artery disease (PAD), which affects basic movement and causes cramps when blood flow to the limbs is limited.
The goal of researchers was to investigate how milk chocolate and dark chocolate improve walking ability in patients with PAD. In the research process, 20 subjects were divided into two groups. Half were given 40 grams of dark chocolate containing at least 85 percent cocoa. The rest of the group was given 40 grams of milk chocolate that contained less than 30 percent cocoa.
"After eating the dark chocolate, [the participants] walked an average 11 percent farther," study author Lorenzo Loffredo of Sapienza University of Rome tells NPR. Plus, blood flow was improved among the dark chocolate group. However, milk chocolate had no effect.
7. Hass Avocado
According to Avocado Central, a study published in 2012 found that consuming a half Hass avocado with a 90 percent lean hamburger could curb the production of inflammatory compounds. The study, conducted on 11 healthy men, sought to examine how the half avocado combined with the burger would affect peripheral arterial blood flow and inflammation as opposed to consuming the hamburger alone.
Interestingly, when avocado was added to the mix, triglyceride levels did not increase in a greater fashion (than when the burger was eaten alone). Plus, inflammation and narrowing of the blood vessels were reduced in a matter of hours. This early research suggests that avocados may help to improve circulation when consumed with hamburgers and possibly other fatty foods.
8. Fish Oil
According to the Mayo Clinic, fish oil is filled with two types of omega-3 fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Research has shown that these agents can reduce triglycerides. These reduced triglyceride levels that fish oil can produce may help to keep plaque from building up in the arteries. Plus, these agents have been shown to be beneficial in helping to reduce hardening of the arteries.