Everyday Strategies for Blood Flow and Vascular Health

Most of us understand that the heart is a pump that helps push blood throughout the body. However, we aren’t always familiar with how critical the circulatory pathways are beyond the heart. For example, cold hands and feet that “just won’t get warm,” weak or tired muscles, cognitive struggles, unexplained fatigue, or sexual dysfunction are common signs of compromised circulation. The circulatory system is not the same as the cardiovascular system, but its function is a prerequisite for healthy blood flow and the circulation of blood throughout the entire body.

The circulatory system is charged with moving blood and important nutrients and compounds to cells, tissues, and organs, as well as removing waste products. For example, when you get a paper cut, you may notice bleeding, swelling, and, eventually, scabbing. This is your circulatory system going to work to deliver nutrients to the site of injury and prevent outside pathogens from entering the wound.

Proper circulation and blood flow are essential functions for health, but there are some reasons why individuals might experience circulatory issues. Common factors include genetics, pre-existing medical conditions (e.g., high cholesterol, high blood pressure, and obesity), and aging. While these factors aren’t easily changed, there are numerous nutrition and lifestyle strategies you might consider adopting to promote healthy blood flow and vascular health.

As always, before making any significant diet or lifestyle changes, consult with your healthcare provider to determine which approaches are best for you and your needs.

Natural Solutions to Support Healthy Circulation and Blood Flow

Nutrition and lifestyle practices can do wonders for blood flow and healthy circulation. Targeting specific goals, such as supporting nitric oxide production and healthy vasculature, and promoting blood fluidity, are great strategies for maintaining long term cardiovascular health and wellness.

SUPPORT NITRIC OXIDE PRODUCTION

Nitric oxide (NO) is naturally produced in your body and helps move blood more easily through blood vessels and tissues. However, its production and release are diminished with aging, poor diet, specific lifestyle habits, and metabolic dysfunction.

Nutrition/Lifestyle Support

Consuming nitrate-rich foods is one way to support cardiovascular health. Good sources of dietary nitrates include arugula, spinach, herbs (i.e., cilantro, basil, parsley), radishes, bok choy, beet greens, beet root, kohlrabi, Swiss chard, and mustard greens. Incorporating these foods regularly may support healthy circulation. 

Additionally, new research suggests that regular use of antiseptic mouthwash could negatively influence how much NO your body produces. One reason for this is that the oral microbiome influences NO production, and antiseptic mouthwashes disrupt microbiota. Limiting the use of mouthwash may prevent a disturbance to your oral bacteria, which are necessary for NO production.

Supplementation

Specific supplements have been studied for their potential roles in supporting NO levels. For example, research has found that L-citrulline positively impacts NO levels and antioxidant markers during a bout of exercise. These findings suggest that L-citrulline may support blood flow and antioxidant status, especially during intense workouts.

Another compound, potassium nitrite/nitrate (PN), may also support NO production. Because potassium is essential for cardiovascular functions, muscle contraction, and nerve impulses, its combination with nitrates is thought to have a beneficial effect. PN has been studied for its potential effects on performance markers like strength and endurance, as well as general cardiovascular health.

SUPPORT HEALTHY VASCULATURE

Of course, NO production is less beneficial if structural vasculature is not supported via healthful lifestyle practices. Vascular aging is caused by various stressors, which can affect cardiovascular health and circulation over time. However, there are approaches you can take to minimize these age-related effects.

Nutrition/Lifestyle Support

Aerobic exercise is a primary strategy for promoting longevity and endothelial function because it helps the body adapt to stressors and become more resilient. It also improves vascular tone, blood flow, and overall endothelial function. Ideally, exercise should be a lifelong practice, but starting an exercise routine, even later in life, is considered essential for supporting vascular function and resilience over time.

Increasing vegetables, fruits, legumes, whole grains, nuts, seeds, plant-based proteins, and fatty fish is recommended for heart health and for promoting healthy vasculature. You may recognize this diet as the Mediterranean Diet, which has decades of research to support its preventative, anti-inflammatory effects on numerous cardiovascular risk factors. Other anti-inflammatory diets that influence blood flow include the DASH diet, Ketogenic diet, Vegetarian/Vegan diets, and Nordic diet.

Supplementation 

Rhamnan sulfate (RS) is a soluble fiber found in a type of green algae (Monostroma nitidum). Research suggests that RS has anti-inflammatory properties that support vascular function, circulation, and healthy fat metabolism, particularly in diets high in fat.

SUPPORT FOR BLOOD FLUIDITY

If you’ve ever struggled to squeeze thick honey out of its bottle, you are familiar with the challenges of viscous fluids trying to move through small spaces. Viscous blood can be viewed similarly, which is why maintaining fluidity is critical for blood flow. Fortunately, there are several natural solutions for supporting blood fluidity.

Nutrition/Lifestyle

You’ve probably heard that omega-3 fatty acids (e.g., ALA, EPA, DHA), found naturally in fatty fish, plants, and seeds, are beneficial for heart health. There’s a reason for this: Diets rich in omega-3s may promote heart health and blood flow through their influence on inflammation, vasodilation, cell membrane integrity, lipid profiles, metabolism, and vascular function. Daily consumption of fatty fish and other omega-3-rich sources may improve the risk factors that contribute to disease. Consuming omega-3-rich sources in your regular diet is something you might consider for blood fluidity.

Supplementation

Hawthorn, which grows naturally in temperate regions, has been widely used in Traditional Chinese Medicine (TCM) for its role in blood circulation activation. Hawthorn berries contain phenols, flavonoids, and prebiotics that may support cardiovascular wellness through their potential effects on blood pressure. Additionally, hawthorn may support NO production and vasodilation.

Dan Shen is another herb utilized in TCM with reported benefits on cerebral vasculature in the brain, which is important for blood flow and cognition. It has also been studied for its potential effects on platelet function and blood flow. Some studies suggest Dan Shen may influence vascular health related to endothelial and vascular function. It is a cost-effective root with the potential to support healthy blood flow.

Take Aways

Blood flow and circulation are essential processes for health and vitality. While circulation may diminish with age, there are several easy-to-adopt strategies you can take to support healthy blood flow. Incorporating natural solutions, including diet and lifestyle, may improve long-term heart health and vascular function.

Remember, it is important to discuss all dietary, lifestyle, and supplement changes with your practitioner.

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