“A healthy lifestyle is key to a healthy heart and circulation,” says Dr Pamela Naidoo, CEO of the Heart and Stroke Foundation of South Africa. This means being active, staying hydrated, not smoking or abusing alcohol, reducing stress and maintaining a healthy weight with a wholesome diet.
The foundation advocates a variety of fruit and vegetables (“at least five portions a day”), along with beans and lentils, low-fat dairy, high-fibre and wholegrain starchy foods, lean protein such as fish, eggs and skinless chicken, and healthy fats.
“There’s no need for pricy so-called superfoods like over-hyped goji berries,” says Claire McMahon, a registered dietitian based in Cape Town. Including the likes of the following foods to your diet could improve your circulation.
1. Beetroot
A shot of beetroot juice has been found to improve blood flow, reduce arterial stiffness and boost nitrate absorption nine-fold, according to a study in the journal Nutrients.
“We have known that older people can take a beetroot juice supplement and improve their exercise tolerance, but this study actually shows us why,” says lead researcher Meegan Walker of the University of the Sunshine Coast in Australia.
2. Almonds
Including a few almonds in your diet can help your circulation by increasing your blood plasma a-tocopherol (a fat-soluble anti-oxidant) and improving vascular function, suggests a study in the journal Free Radical Research.
“Previous studies have shown that almonds keep your heart healthy, but our research proves that it isn’t too late to introduce them into your diet – adding even a handful (around 50g) every day for a short period can help,” says lead researcher Helen Griffiths of Aston University in the UK.
3. Spinach
This has a high dietary nitrate content, which has been found to help prevent arterial stiffness and blood pressure, notes a study in the journal Clinical Nutrition Research.
“Our objectives were to evaluate whether consumption of spinach, a high dietary nitrate source, over seven days would affect an index of arterial stiffness and lower central and peripheral blood pressures,” say the authors.
“This study provides support to the potential use of whole food, unconcentrated dietary nitrate found in natural, commonly consumed vegetables like spinach, as an effective way to aid in maintenance of cardiovascular health.”
4. Blueberries
Enjoying a cup of blueberries each day can improve blood vessel function and help your blood pressure, according to a study in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences.
The researchers attributed this to high levels of anthocyanins - the phytochemicals that give blueberries their dark blue colour. While all berries contain these, blueberries have larger amounts.
The research found anthocyanins boost the function of endothelial cells that line the inner surface of blood vessels, helping with blood flow and blood pressure regulation, and possibly preventing the development of hypertension.
5. Cayenne pepper
Consider using this bright-red pepper to spice up your meals. It has a compound called capsaicin, that while adding a fiery edge to food, can help relax the muscles of your blood vessels so that blood flows more easily, improving your blood pressure.
A study in the journal Open Heart found that capsaicin “may have important potential for promoting vascular and metabolic health”.
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