Berries, citrus fruits, garlic and four other everyday foods may help support healthy blood circulation, according to a list compiled by Health.com.
The outlet said there are many ways to support heart health, from a jog around the block to a balanced diet for weight control, and that fruits and vegetables are always a key part of healthy eating. Citing MDPI, it reported that onions, citrus fruits and other foods contain plant compounds that may help lower the risk of blood clots or improve blood vessel condition, supporting better circulation.
Berries and citrus fruits
Citing an article on Frontiers, the outlet said berries are known for antioxidant properties that help fight free radicals and reduce inflammation, which in turn may lower the risk of clots forming in blood vessels. A study published on PLOS found that strawberries, raspberries and blueberries are also rich in salicylates, compounds related to the salicylic acid found in aspirin, though further research is needed to confirm whether dietary salicylates have the same effect. Some studies suggest regular berry consumption may help limit platelet aggregation, the first stage of clot formation.
Citrus fruits such as oranges and grapefruits also contain salicylates as well as antioxidants called flavonoids, which studies suggest can improve blood flow and support normal vessel function by relaxing and widening blood vessels. One study found that people who regularly ate more citrus had lower systolic blood pressure, the top number in a reading.
Grapes, pomegranates and leafy greens
Grapes are a good source of plant antioxidants including flavonoids and anthocyanins, found only in purple or red grapes, which are believed to support vessel health and circulation. Pomegranates are rich in polyphenols, including anthocyanins, which have anti-inflammatory properties and may help reduce the risk of clots and heart disease, though the outlet noted more human studies are needed. Pomegranates also contain compounds that promote nitric oxide production, helping widen blood vessels.
Leafy greens such as kale and spinach contain nitrates the body converts into nitric oxide, which relaxes vessels and improves blood flow. Studies show people who eat more nitrate-rich vegetables tend to have lower blood pressure. Greens are also high in vitamin K, which helps the body make proteins needed for blood clotting.
Garlic and onions
Garlic is rich in plant compounds with anti-inflammatory, antioxidant and blood-pressure-lowering properties, including allicin, which may help reduce platelet aggregation. Onions belong to the same botanical family as garlic and contain similar beneficial compounds, including anti-inflammatory properties and flavonoid antioxidants.
The outlet stressed these foods should not replace anticoagulants or other heart medication, though it noted most healthy adults can add them to their diet without side effects.
