Foods that contribute to the health of blood vessels
There is not enough information about whether eating certain foods contributes to the expansion of blood vessels, but in general; Walnuts contain a high percentage of alpha-Linolenic acid. It is one of the types of omega-3 fatty acids.
Which may help blood move smoothly, as a study published in the journal Diabetes Care in 2010 indicated that including walnuts in the diet helped expand the lining of blood vessels in people with type 2 diabetes, which led to reduce the risk of heart disease.
Foods that increase blood flow to the blood vessels
There are some foods that can affect blood circulation, and help increase blood flow, and a healthy diet and healthy habits may help reduce the risk of developing deep vein thrombosis, although circulatory problems are usually treated with medications; However, as previously mentioned; Eating certain foods can contribute to improving blood flow, and we mention the following:
Chili peppers have a spicy flavor because they contain a phytochemical known as capsaicin, which helps promote blood flow to tissues; By lowering blood pressure and stimulating the release of nitric oxide and other vasodilators or compounds that help widen blood vessels, vasodilators allow blood to flow more easily through veins and arteries by relaxing the tiny muscles in blood vessel walls.
A 2017 study published in Cephalalgia indicated that capsaicin helped increase percutaneous blood flow via a calcitonin gene related peptide during the menstrual cycle in healthy women. However, it did not affect women with migraines.
Pomegranate contains a high percentage of antioxidants; such as polyphenols and nitrates; They are powerful vasodilators, and eating pomegranate as a juice, raw fruit, or dietary supplement may help improve blood flow and increase oxygen in muscle tissue; This may be especially helpful for active individuals.
A study published in Applied Physiology, Nutrition, and Metabolism in 2014 indicated that pomegranate extract is an energy stimulant; This helps improve blood flow.
Oily fish, Including: salmon, mackerel, trout, and herring are a rich source of omega-3 fatty acids that help improve blood flow. Eating fatty fish helps lower blood pressure during rest, in addition to keeping arteries clean and unclogged.
A study published in Nutrition in 2010 indicated that eating salmon 3 times a week for 8 weeks helped lower diastolic blood pressure similarly to fish oil and much more than lean fish in overweight people.
Garlic is a rich source of the compound Allicin, which helps relax blood vessels, and eating large amounts of garlic helps improve blood flow through the heart; This reduces the burden on the heart and lowers blood pressure.
A study published in The Journal of Nutritional Biochemistry in 2004 indicated that consuming garlic supplements helped increase blood flow in the tissues.
Berries are a rich source of antioxidants that are useful for blood vessels; including anthocyanins; It is the compound responsible for giving berries their red and purple color, and anthocyanins can help reduce damage to the walls of the arteries and prevent their hardening, in addition to stimulating the release of nitric oxide; This helps lower blood pressure.
Herbs contribute to increasing blood flow in the blood vessels
There are many herbs that can help increase blood flow in the blood vessels. However, it is worth noting the need to consult a doctor before starting to take these herbs; Because of their many side effects, in addition to the possibility of their interaction with some medications, we mention from these herbs the following:
Turmeric is known as a yellow spice; Which is usually used in Indian cuisine, and the compound curcumin is responsible for giving turmeric its golden yellow color, and curcumin can increase levels of nitric oxide.
Which in turn contributes to the expansion of blood vessels, as the greater the expansion of blood vessels, the greater the blood flow; This facilitates blood flow to the heart, brain, organs, muscles, and tissues.
A study published in Aging (Albany NY) in 2017 indicated that taking curcumin supplements for 12 weeks; Help improve endothelial function by increasing vascular nitric oxide bioavailability and reducing oxidative stress, as well as improving endothelial duct function in healthy adults.
On the other hand, turmeric is often considered unsafe when taken orally in high doses – as found in its extracts – during pregnancy, as it can lead to stimulating menstruation or stimulating the uterus; Which puts pregnancy at risk, and there is not enough information about the safety of taking turmeric in large doses during breastfeeding, and therefore turmeric extracts should be avoided during these two periods.
Cinnamon helps relax blood vessels and lower blood pressure. Which helps to increase blood flow, A study published in Nutrition in 2013 indicated that taking cinnamon for a short period of time is associated with lowering systolic and diastolic blood pressure.
On the other hand, Chinese cinnamon may not be safe when taken orally in high doses for a long period of time, as high doses can cause side effects in some people, and it is worth noting that there is not enough information about the safety of taking Chinese cinnamon during Pregnancy and breastfeeding periods, and therefore it is recommended to avoid them during these two periods.
As for Ceylon cinnamon; It is potentially unsafe to take it orally in high doses for a long period of time, and it is often considered unsafe when taken in high doses during pregnancy, and it is worth noting that there is not enough information about the safety of taking it during breastfeeding, and therefore it should be avoided during these two the two periods.
The role of exercise in expanding blood vessels
Exercise can contribute to increasing blood flow and expanding blood vessels, through several things, including the following:
Promote arterial health: During exercise, muscle cells consume more energy; Which leads to a decrease in the levels of nutrients, and an increase in some compounds; Such as carbon dioxide, and this can help expand blood vessels, because the muscles need more nutrients and oxygen during exercise, and regular exercise affects the health of the arteries greatly; This contributes to maintaining a healthy heart.
Promote the health of endothelial cells: Every artery in the body contains three layers in its wall, and the inner layer consists of a thin layer of endothelial cells, and exercise contributes to promoting the health and functions of these cells, and these endothelial cells play a necessary role in the health of blood vessels, as they produce a complex It is called nitric oxide; Which contributes to improving blood circulation, and nitric oxide has two main functions; They are:
- Keeping the lining of the arteries soft and slippery, which helps prevent white blood cells and platelets from sticking together and causing harmful inflammation or blood clots in the arteries.
- Helping to relax the smooth muscle cells in the middle layer of the artery wall, which contributes to reducing spasms, and keeping the arteries open.