FOODS TO IMPROVE YOUR CIRCULATION

The circulatory process can be affected by the food we choose every day. Our food habits can effect our circulation, increasing or decreasing the blood’s fluidity. Bad circulation is one of the main causes of cellulite and other problems like cold hands and feet, night cramps, etc. When there is an element obstructing a vein or artery -blood vessels-, there are alterations in the circulation; these elements can be the product of the accumulation of fat or lipids on the walls of these blood vessels. The causes of bad circulation can be diverse, but through food we can help improve this aspect.

Non-recommended foods

One of the main factors than can trigger circulatory problems is the content of saturated fats in the diet. This type of fat is found in whole dairy products: sweet cream, butter, processed and aged cheese, cold cuts, meat, pastries using coconut or palm oil, bacon, and other pre-cooked products. The problem lies in that this type of fat favors an increase of cholesterol and triglycerides in the blood, decreasing its fluidity and causing a more difficult circulation.

Salt is another factor that can cause inadequate circulation. Its main ingredient, sodium, is a mineral that favors water retention, making the heart, liver and kidneys work overtime; this is why it is usually related with circulation disorders. Sodium is not only present in table salt but also in foods and condiments such as consommé (in packets and cubes), canned goods, olives, sauces, pickled foods, salted meat and fish, bread, potato chips, smoked foods, etc.

Besides the above, there are other substances or foods like alcohol, coffee, spicy foods and sweets, which, because of their composition, are not recommended for people with circulatory problems, since they can cause vein dilatation; this can worsen hemorrhoids and varicose veins, or hinder the blood cleaning process performed by the liver, which in turn does not help neither circulation nor cellulite.

Recommended foods

Adequate water consumption facilitates the elimination of toxins and helps improve blood circulation, since it increases its fluidity. You can also take other liquids for circulatory problems such as infusions, especially diuretics such as dandelion or red tea, which have been related by several studies with a significant improvement in blood circulation.

Fiber in fruits and vegetables is essential to lower lipids (or fats) in the blood and, consequently, benefit circulation. In addition, regular exercise, movements involving the legs and lying down with the legs in an elevated position can also improve circulation.

Polyunsaturated fat, unlike saturated fat, has the power of increasing good cholesterol (avoids the formation of fat deposits on artery walls) and lowering blood viscosity, which favors an adequate circulation. This type of fat can be found in foods like vegetal oils (olive, sunflower, corn and soy), nuts (like pecans and almonds) and fish such as sardines and salmon.

Antioxidants, components of certain foods, have anti-inflammatory potential and help us fight free radicals, substances that increase aging and the deterioration of the walls of veins and arteries. Antioxidants are presents in fruits and vegetables in general, but some stand out, like avocado, blackberries, strawberries, grapes, blueberries, carrots, spinach, tomatoes, critics, garlic, onions, cauliflower, etc.

Finally, a mineral, potassium, helps counteract the effect of sodium, which favors the elimination of water from the body. We can consume potassium by eating foods like bananas, pineapple, watermelon, potatoes, carrots, spinach, sweet potato, wheat germ, fish, beans, lentils, chickpeas, etc.

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