Include beetroot in your diet. Beetroot is rich in nitrates, which your body converts to nitric oxide, a vasodilator that relaxes blood vessels and improves blood flow. Aim for at least one serving a week, perhaps in a salad or juice.
Consume foods rich in antioxidants. Antioxidants combat oxidative stress, a factor that can damage blood vessels. Berries, dark chocolate (in moderation!), and leafy greens are excellent choices. A daily handful of berries offers a powerful antioxidant boost.
Increase your intake of omega-3 fatty acids. These healthy fats, found in fatty fish like salmon and tuna, reduce inflammation and improve blood vessel function. Aim for two servings of fatty fish per week.
Exercise Recommendations
Engage in regular cardiovascular exercise. Activities like brisk walking, swimming, or cycling improve heart health and boost blood flow throughout the body. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
Incorporate strength training into your routine. Building muscle mass improves metabolism and overall cardiovascular health. Include strength training exercises two to three times a week, targeting all major muscle groups.
Maintain a healthy weight. Obesity contributes to poor blood flow. Losing even a small amount of weight can significantly improve cardiovascular health and blood flow. Combine diet and exercise for optimal results.
Hydration is Key
Drink plenty of water. Dehydration thickens your blood, reducing flow. Aim for at least eight glasses of water per day.
