Salmon
Salmon, lake trout, herring, sardines, albacore tuna, and mackerel are rich in omega-3 fatty acids, which are essential for overall health. The American Heart Association recommends consuming two servings per week. Research shows an omega-3 fatty acid deficiency results in poor circulation, according to the National Institutes of Health. Salmon, which is high in omega-3s, contains natural blood-thinning and anticoagulant properties, says Brooke Alpert, RD and founder of B Nutritious in New York City. “This allows for an improvement in circulation for your entire body,” she says. Alpert advises choosing wild-caught vs. farm-raised salmon whenever possible.
Beet juice
You may have read that beets are great for athletes because they increase levels of nitric oxide, which helps increase blood flow and gets oxygen to the muscles more quickly. Drinking beet juice is an excellent way to improve circulation, even if you’re not an athlete. “Some studies have shown that consuming one to two cups of beet juice per day reduced blood pressure in people with high blood pressure and improved walking performance in patients with peripheral artery disease who experience pain in the legs during walking,” says Steven Hertzler, RD, senior scientist for clinical research in global science and medical affairs at Abbott Nutrition in Abbott Park, Illinois.
