Poor circulation is a common problem caused by a number of conditions.
Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow.
Following
a healthy diet, exercising, losing weight, quitting smoking, staying hydrated
and reducing stress are natural ways to improve circulation.

Here are the 14 best foods to optimize blood flow.

1. Cayenne Pepper
Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin.
Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels.

2. Pomegranate
Consuming pomegranate — as juice, raw fruit or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals.

3. Onions
Onions improves circulation by helping your arteries and veins widen when blood flow increases.
Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries.

4. Cinnamon
Research shows that cinnamon can effectively reduce blood pressure in humans by relaxing your blood vessels. This improves circulation and keeps your heart healthy.

5. Garlic
Garlic is well known for its beneficial impact on circulation and heart health.
Studies suggest that garlic — specifically, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels.

6. Fatty Fish
Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.

These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow.

7. Beets
Beets are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue.

8. Turmeric
Increased blood flow is one of turmeric’s many health benefits.

In fact, both Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation.

9. Leafy Greens
Leafy greens like spinach and collard greens are high in nitrates, which your body converts into nitric oxide, a potent vasodilator.

Eating nitrate-rich foods may help improve circulation by dilating blood vessels, allowing your blood to flow more easily.

10. Citrus Fruits
Citrus fruits like oranges, lemons and grapefruit are packed with antioxidants, including flavonoids.

Consuming flavonoid-rich citrus fruits may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production.

11. Walnuts
Eating walnuts may reduce blood pressure, improve blood vessel function and decrease inflammation, which may be particularly helpful for those with diabetes.

12. Tomatoes
Tomatoes may help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure & improve circulation.

13. Berries
Berries are especially healthy — they have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow.

14. Ginger
In both human and animal studies, ginger has been shown to reduce high blood pressure, which negatively impacts blood flow.

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