Key takeaways
- Beets and greens supply nitrates.
- Watermelon contains citrulline.
- Fish supplies omega-3s.
- Berries and grapes supply polyphenols.
- Less salt supports blood pressure.
What you eat directly affects your blood vessels. These foods supply the nutrients your arteries use to stay relaxed, flexible and healthy.
12 circulation-friendly foods
| Food | Key nutrient | How it helps |
|---|---|---|
| Beets | Nitrates | Converted to nitric oxide |
| Spinach, arugula | Nitrates, potassium | Nitric oxide, blood pressure |
| Watermelon | L-citrulline | Building block for nitric oxide |
| Garlic | Allicin | Supports vessel relaxation |
| Salmon, sardines | Omega-3s | Support healthy blood fats |
| Berries | Anthocyanins | Antioxidant vessel support |
| Red grapes | Resveratrol | Antioxidant vessel support |
| Pomegranate | Polyphenols | Antioxidant support |
| Citrus fruits | Flavonoids, vitamin C | Support the vessel lining |
| Walnuts | ALA omega-3 | Support healthy vessels |
| Oats | Beta-glucan fibre | Supports healthy cholesterol |
| Dark chocolate (70%+) | Cocoa flavanols | Support blood flow (in moderation) |
A circulation-friendly day
Breakfast
Oatmeal with berries and walnuts.
Lunch
Spinach and arugula salad with beets, salmon and an olive oil dressing.
Dinner and snacks
Garlic-roasted vegetables with beans; watermelon or an orange as a snack; a square of dark chocolate.
Diet comes first. Vasoryn adds L-citrulline, grape skin and pine bark in one daily capsule to complement a circulation-friendly diet.
Note: if you take warfarin, keep your intake of leafy greens (vitamin K) consistent and talk to your doctor before changing your diet or adding supplements.
Sources
- Siervo M. et al. – "Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis," Journal of Nutrition, 2013.
- American Heart Association – "The American Heart Association diet and lifestyle recommendations."
- Harvard T.H. Chan School of Public Health – "The Nutrition Source: Omega-3 fatty acids."
Common questions
What foods improve blood flow?
Beets, leafy greens, watermelon, garlic, fatty fish, berries and citrus fruits.
Does watermelon help circulation?
It is a natural source of L-citrulline, a building block for nitric oxide.
Is dark chocolate good for circulation?
Cocoa flavanols support blood flow; choose 70% or higher and eat it in moderation.