5 Foods That Are A+ For Better Blood Flow, From A Vascular Biologist

You might associate better blood flow with exercise—understandable, as movement quite literally gets your heart pumping and helps deliver oxygen and nutrients throughout your body. Or massage might come to mind, as physically kneading the skin can help stimulate circulation. 

It's true: As William Li, M.D., physician, vascular biologist, and author of Eat To Beat Disease, explains on the mindbodygreen podcast, "There are foods that can light up your circulation and help improve fluid flow." Below, his go-to menu for top-notch circulation: 

Black tea earns worthy praise, too, as a study published in the journal Circulation found that black tea can improve blood vessel health. "There's something in black tea, probably one of the catechins, that actually can help keep the blood vessels healthy," notes Li. 

"Healthy omega-3 fatty acids are really helpful for protecting your blood vessel linings," Li explains. Think walnuts, chia seeds, flaxseeds, as well as fatty fish like salmon and sardines—these can all help keep your blood vessels nice and supple. In terms of research, studies have found omega-3s can reduce platelet aggregation (or clumping), which may reduce the risk of clots. "If you want to keep that lining nice and smooth, having a healthy, good diet is helpful," Li adds. 

"When you chew your spinach, you are allowing the gut bacteria in your tongue and in your mouth to change the nitrates that are in your spinach," says Li. "You swallow those, and then it turns it into a chemical form that dilates your blood vessels, lowers blood pressure, and makes your blood vessels healthier."

Beets have tons of natural nitrates, too. In fact, one randomized controlled trial found that drinking just 16 ounces of fresh beet juice a day significantly reduced blood pressure in healthy participants. Plus, they're super versatile: You can fold them into a number of healthy recipes, even sweet breakfasts (don't knock it till you try these beet red velvet pancakes).

Dark chocolate also helps release nitric oxide: According to one study, those who ate 30 grams of dark chocolate per day increased nitric oxide levels and decreased blood pressure after just 15 days4.

Good news: The best foods for better blood flow might already have a place in your kitchen. Li's selects have tons of other health benefits to boot—but blood circulation is definitely an added perk.