Beetroot is one option (Image: Rafal Wodecki via Getty Images)
As temperatures begin to drop across the UK, many Brits are spending more time indoors and moving less, particularly those sitting at desks for long periods. This can leave us feeling stiff, achy and restless, especially in our legs.
However, supporting healthy circulation doesn’t have to be expensive, with several everyday kitchen staples containing nutrients that play a role in maintaining healthy blood flow. From a morning bowl of berries to fatty fish and leafy greens, Ester Silva, nutrition expert at vitamin and supplement provider Nature’s Best, has shared the affordable foods Brits can add to their diets this autumn to help support healthy circulation.
Ester said: “As we get older, or spend long periods sitting down, we may become more aware of symptoms such as aching, stiffness or discomfort in our legs that can be related to poor circulation. Poor circulation can also be linked to underlying health conditions, including high blood pressure and diabetes, which need to be assessed and managed individually.
“When it comes to supporting healthy blood flow, I’d recommend incorporating foods rich in nitrates, omega-3 fatty acids, antioxidants and certain sulphur compounds into your diet. Many of these nutrients can be found in affordable, everyday foods, so making small changes doesn’t have to be expensive.
“However, diet is only one part of maintaining healthy circulation. Regular movement is equally important, and this doesn’t have to mean strenuous exercise. Something as simple as going for a daily walk or taking regular breaks from sitting can make a difference.”
Garlic is another (Image: Nadiia Melnykova via Getty Images)
Seven foods that can help support healthy circulation
Beetroot
Beetroot is a great addition to your diet if you’re looking to support healthy circulation, as it’s naturally rich in nitrates. The body converts these into nitric oxide, which helps blood vessels relax and widen, allowing blood to flow more easily. It’s also an affordable and versatile vegetable that can be roasted, added to salads or blended into smoothies, making it an easy addition to everyday meals.
Blackberries are rich in antioxidants, which help protect our blood vessels from damage and support healthy circulation. They’re also an easy fruit to add to your diet, whether that’s a handful in your morning porridge, mixed into yoghurt or enjoyed as a snack.
Oily fish such as salmon are a great source of omega-3 fatty acids, which play an important role in maintaining heart and blood vessel health. These healthy fats can help support cardiovascular function, while research suggests omega-3s may also help lower blood pressure. For a more budget-friendly option, tinned salmon, sardines, or mackerel can be convenient ways to include oily fish in your diet.
Garlic is another affordable kitchen staple that may offer benefits for cardiovascular health. It contains natural sulphur compounds, including those involved in the formation of allicin when garlic is crushed or chopped. These compounds have been studied for their potential effects on blood pressure and blood vessel health.
Nuts such as walnuts and almonds are a good source of unsaturated fats, which can help support heart and blood vessel health when eaten as part of a balanced diet.
Walnuts also contain a plant-based omega-3 fatty acid called ALA. A small handful of unsalted nuts makes a convenient snack, while chopped nuts can easily be added to porridge, salads or yoghurt.
Pomegranates contain antioxidants known as polyphenols, which may help protect blood vessels from oxidative stress and support cardiovascular health. Some research has also suggested that pomegranate juice may help reduce blood pressure, although more studies are needed.
Leafy greens such as spinach and rocket are another source of natural nitrates, which the body converts into nitric oxide to help blood vessels relax and support healthy blood flow. Frozen spinach can be a particularly affordable option and works well in soups, curries and pasta dishes, while rocket can be added to salads and sandwiches.
