What to eat to keep blood circulating and heart healthy?

Certain superfoods provide natural support for your blood vessels and heart. Good blood flow can help reduce the risk of blood clots, strokes, and heart disease.

Nutritionist Mai Thi Thuy - Nutrition Department, Xuyen A General Hospital, Ho Chi Minh City said that blood is like the super highway of your body. It carries nutrients and oxygen to everywhere, from the heart, brain to muscles and skin. A healthy diet is a way to optimize blood circulation. Combined with exercise, drinking enough water, controlling weight and not smoking, some superfoods can help improve blood circulation, enhancing cardiovascular health. However, for people who are taking anticoagulants, consult your doctor before changing your diet.

Garlic

Garlic contains a sulfur compound called allicin, which helps relax blood vessels. Studies show that people who eat a lot of garlic have more efficient blood flow, which means the heart doesn't have to work as hard to move blood around the body, helping to keep blood pressure low.

Garlic contains a sulfur compound called allicin, which helps relax blood vessels.

Photo: AI

Turmeric helps blood circulation

The most important active ingredient in turmeric is curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Many modern studies have shown that curcumin can inhibit enzymes involved in the blood clotting process, thereby reducing the risk of blood clots forming in the blood vessels. Curcumin can promote the production of nitric oxide, which helps dilate blood vessels. As a result, blood can easily circulate and reach other muscles and tissues.

Pomegranate

The small, juicy red seeds inside the pomegranate are packed with special antioxidants and nitrates. These substances help increase nitric oxide production, increase blood flow, lower blood pressure, can promote blood circulation, dilate blood vessels, prevent arteries from hardening and thickening, allowing blood to flow better.

Fatty fish

Fatty fish such as salmon, mackerel, trout, herring and halibut contain a lot of omega-3 fatty acids. Omega-3 is considered a "silent hero" for the cardiovascular system thanks to its ability to reduce inflammation, improve blood lipids and support circulation. It can reduce platelet aggregation, thereby limiting blood clot formation and maintaining blood thinning at a safe level. Omega-3 also helps reduce triglycerides, helps regulate heart rate and protect blood vessel walls, helping to reduce the risk of heart attack and stroke.

Omega-3 in fatty fish is good for the heart thanks to its ability to reduce inflammation, improve blood lipids and support circulation.

PHOTO: LE CAM

Citrus fruits

Rich in flavonoids, which can reduce inflammation in the body, reduce hardening of the arteries, prevent blood clots, and improve blood flow. They can also help lower blood pressure.

Berries (blueberries, strawberries, raspberries) and grapes

Berries are rich in polyphenols and flavonoids, powerful antioxidants that reduce inflammation, protect the lining of blood vessels, and improve artery elasticity. Anthocyanins may help protect artery walls from damage and prevent hardening. Furthermore, anthocyanins promote the release of nitric oxide, enhance endothelial function, and help lower blood pressure.

Watermelon

Watermelon contains citrulline, which converts to arginine, which helps increase nitric oxide and improve blood flow. Lycopene, a natural antioxidant in watermelon, has also been linked to improved blood circulation.

Kiwi, pineapple, peach, plum

In addition, the above fruits and some others (kiwi, pineapple, peach, plum...) contain salicylates - a natural active ingredient that has the same effect as aspirin, helping to inhibit platelet aggregation, thereby acting as a mild natural anticoagulant.

Spinach, green leafy vegetables

Rich in nitrates, which can improve blood circulation. These compounds help widen blood vessels and create more space for blood to flow. Additionally, one study found that a diet rich in spinach helps maintain artery elasticity and helps lower blood pressure. Leafy greens thin the blood and help oxygen circulate more efficiently throughout the body.

Tomatoes, onions, spinach... are super foods that are good for blood vessels and the heart.

PHOTO: AI

Onion

Rich in sulfur compounds and flavonoids, onions have the ability to reduce natural blood clotting factors, which is beneficial for heart health and blood circulation. In addition, onions contribute to mild blood pressure reduction, improve blood lipids and support long-term cardiovascular health.

Tomato

Tomatoes, especially tomato juice, are rich in natural salicylates, which act as a mild blood thinner. Lycopene, a powerful antioxidant in tomatoes, protects blood vessels, reduces inflammation, and fights oxidative stress, a key factor in the progression of atherosclerosis. Vitamin K in tomatoes helps control bleeding and clotting, while improving blood circulation.

Nuts

Nuts such as sunflower seeds, almonds, and walnuts provide abundant amounts of vitamin E. Vitamin E is especially beneficial for the cardiovascular system due to its ability to slow down blood clotting. Its mechanism is to act directly on platelets, preventing them from sticking together excessively, thereby reducing the risk of blood clots.

Additionally, wrinkled nuts like walnuts are rich in alpha-linolenic acid, an omega-3 fatty acid that may help keep blood flowing smoothly. One study found that eating walnuts regularly for eight weeks improved blood vessel health, making them more elastic and lowering blood pressure.

Dark chocolate

Dark chocolate (at least 70% cocoa) contains flavonoids that help blood vessels relax and improve endothelial function, thereby increasing blood circulation.

Source: https://thanhnien.vn/an-gi-de-mau-luu-thong-tim-luon-khoe-185251025152903323.htm