The heart and circulatory system are truly incredible, working non-stop, 24/7 to keep our bodies functioning. Yet, we often take it for granted and neglect to give it the support and care it needs. As we age, the arteries can develop plaques, which can lead to blockages and, if left untreated, can cause more serious cardiovascular issues such as heart attack, stroke, and peripheral vascular disease.
Preventing Circulatory Issues
The key to preventing circulation problems is to make lifestyle changes, focusing on reducing chronic inflammation caused by processed high-glycemic foods. Swap out processed foods and farmed meats for healthier sources of protein like grass-fed beef, turkey, wild fish, sprouted legumes, raw nuts, and seeds. Fill your diet with plant-based foods and fresh produce, and opt for sprouted whole grains which offer soluble fiber to help your body remove cholesterol. Choose healthy fats from sources like olive oil, avocado, coconut oil, and omega-3s, and avoid pro-inflammatory trans fats.
In addition to cleaning up your diet, exercise regularly, drink plenty of water, and avoid smoking and excessive alcohol consumption.
Heart-Healthy Foods
To boost your circulatory system, consider adding these nutrient-packed foods into your diet:
- Spinach: High in potassium and folate, which help maintain healthy blood pressure levels.
- Broccoli: Helps prevent arterial calcification.
- Asparagus: Reduces blood pressure and clot formation.
- Watermelon: Contains the amino acid L-citrulline, which lowers blood pressure.
- Green tea: Filled with compounds that reduce cholesterol.
- Cranberries: Lower bad cholesterol and increase good cholesterol.
- Cinnamon: Reduces bad cholesterol, triglycerides, and maintains blood sugar levels.
- Orange juice: Enhances blood pressure.
- Turmeric: Reduces inflammation and promotes healthy circulation.
- Omega-3 fatty acids: Derived from sources like salmon, tuna, sardines, fatty fish, flax, walnuts, and soybeans, these fats lower triglycerides and boost good cholesterol.
- Pomegranate: Reduces oxidative stress, inflammation, and fat accumulation, while also lowering blood pressure.
Circulation Supplements
There are several traditional foods, herbs, and botanicals that can improve circulatory health:
- Nattokinase: Found in natto, a fermented soy food popular in Japan, this enzyme promotes circulation.
- Hawthorn berry: Supports healthy blood pressure.
- Medicinal mushrooms: Lower blood pressure.
- Modified citrus pectin (MCP): Reduces inflammation and arterial hardening by binding to galectin-3.
Incorporating Mind-Body Practices
In addition to making dietary and lifestyle changes, consider incorporating meditation and other mind-body practices. These have been shown to support circulation and cardiovascular health by relieving stress, reducing blood pressure, and addressing chronic inflammation.
To maintain a healthy circulatory system, make an effort to adjust your diet, exercise regularly, find healthy stress relief, and take supplements as needed. By prioritizing your cardiovascular health, you can help prevent serious health issues and enhance your quality of life in the long run.
