Deliciously Healthy: Recipes to Boost Your Blood Circulation

Since healthy blood circulation enables the body’s cells to get nutrients and oxygen, it is vital. Blood flow is greatly influenced by diet, and some foods are better or worse for circulation than others.

Numerous lifestyle choices, including weight, smoking, and physical exercise, might have an impact on circulation. Furthermore, several illnesses, such as Raynaud’s disease, diabetes mellitus, blood clots, and atherosclerosis, can impair circulation.

The ideal foods to eat for better blood circulation are examined in this article. The function of circulation and methods for enhancing blood flow are next covered. Lastly, if circulation is an issue, it includes a list of items to stay away from.

What Foods Promote Good Circulation?

1. Cayenne pepper

Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin.

Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels.

In fact, spicy peppers are frequently included in pain-relieving creams because ingesting them helps increases circulation, improves blood vessel strength, and reduces plaque buildup in your arteries.

Most Delicious Recipes Using Cayenne pepper

Memphis pork ribs

These pork ribs are another Tennessee barbecue classic. Cayenne pepper is a key ingredient in the barbecue spice rub which covers these ribs, giving the crust a decent amount of heat. This is an excellent recipe for any barbecue fans looking to step up their game.

Ingredients

• 1 rack of pork ribs
• 1/2 tsp peppercorns
• 1/2 tsp cumin seeds
• 1/2 tsp mustard seeds
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1 tsp celery salt
• 1/2 tsp dried oregano
• 1/4 tsp cayenne pepper
• 1 tbsp of brown sugar
• 5 tbsp of cider vinegar

Instruction

Step 1

The day before cooking, begin by lightly toasting the peppercorns, cumin seeds and mustard seeds in a hot dry pan until fragrant– about 30 seconds

• 1/2 tsp peppercorns
• 1/2 tsp cumin seeds
• 1/2 tsp mustard seeds

Step 2

Transfer to a pestle and mortar or spice grinder and grind to a powder, then stir in the rest of the spices. Apply the rub all over the ribs and leave to cure overnight in the fridge

• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1 tsp celery salt
• 1/2 tsp dried oregano
• 1/4 tsp cayenne pepper
• 1 tbsp of brown sugar
• 1 rack of pork ribs

Step 3

Preheat the oven to 180ºC/gas mark 4 or set up a barbecue to cook over in-direct heat (either by using heat deflectors or setting up the coals at one side so you have a hotter and a cooler cooking side of the barbecue)

Step 4

Cook the ribs either in the oven or over in-direct heat on the barbecue for 90 minutes, basting with cider vinegar every 20 minutes to prevent them from drying out

Step 5

Slice in between each rib and serve up hot

2. Pomegranate

Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators.

Consuming pomegranate — as a juice, raw fruit, or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals.

For example, a 2016 study found that daily consumption of 17 ounces (oz.), or 500 milliliters (mL), of pomegranate juice during or before weight training reduced soreness, muscle damage, and inflammation in elite weightlifters.

Most Delicious Recipes Using Pomegranate

Seared Scallops with Pomegranate and Meyer Lemon

Fresh lemon, orange, and pomegranate juices paired with serrano chile bring heat and fresh, fruity flavor to sweet scallops. Quickly searing the scallops ensures each one has the perfect texture: a lightly crisp, golden brown exterior and a tender, nearly translucent center.

Ingredients

• 1 cup refrigerated pomegranate juice
• 1 tablespoon granulated sugar
• 1 ½ teaspoons kosher salt, divided
• ½ cup fresh Meyer lemon juice
• ⅓ cup fresh navel orange juice
• ¼ cup extra-virgin olive oil, divided
• 20 large sea scallops (about 1 1/2 pound), side muscles removed, scallops patted dry
• ¼ teaspoon black pepper
• 1 cup pomegranate arils
• 2 small Persian cucumbers, thinly sliced (about 3/4 cup)
• ¾ cup navel orange segments
• 2 tablespoons Meyer lemon segments
• 1 tablespoon unseeded fresh serrano chile slices (optional)
• 1 teaspoon toasted black sesame seeds
• Fresh cilantro leaves, for garnish
• Toasted lavash bread, for serving

Instruction

1. Bring pomegranate juice to a boil in a small saucepan over medium-high. Boil, undisturbed, until reduced by half, about 7 minutes. Remove from heat. Add sugar and 1 teaspoon salt; stir until dissolved. Transfer to a medium bowl; chill until mixture reaches room temperature, about 30 minutes. Pour lemon juice and orange juice through a fine wire-mesh strainer into pomegranate mixture; stir to combine, and refrigerate until ready to use.
2. Heat 2 tablespoons oil in a 14-inch nonstick skillet over medium-high. Sprinkle scallops evenly with black pepper and remaining 1/2 teaspoon salt. Cook scallops until golden brown on 1 side, about 4 minutes. Quickly flip scallops; cook 15 seconds. Divide scallops evenly among 4 shallow bowls; let cool slightly, about 10 minutes.
3. Arrange pomegranate arils, cucumbers, orange segments, and lemon segments evenly around scallops. Carefully pour 1/3 cup chilled pomegranate mixture around inside edge of each bowl so juice runs to bottom of bowl without covering scallops. Top servings evenly with serrano slices, if using. Drizzle remaining 2 tablespoons oil evenly over scallop mixture; sprinkle with sesame seeds. Garnish with cilantro, and serve with lavash.

3. Garlic

Garlic is well known for its beneficial impact on circulation and heart health.

Studies suggest that garlic — specifically, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels.

In fact, in a study of 42 people with coronary artery disease, those who consumed garlic powder tablets containing 1,200 mg of allicin twice daily for 3 months experienced a 50% improvement in blood flow through the upper arm artery compared to a placebo group.

Most Delicious Recipes Using Garlic

Greek Garlic Chicken

Lively flavors of the Greek Isles come through in this mouthwatering chicken entree. I created this dish so my husband and I could have a nice dinner after a busy day out and about. —Margee Berry, Trout Lake, Washington. If you like this, then you must try Chinese chicken with garlic sauce.

Ingredients

• 1/2 cup chopped onion
• 1 tablespoon plus 1 teaspoon olive oil, divided
• 3 tablespoons minced garlic
• 2-1/2 cups chicken broth, divided
• 1/4 cup pitted Greek olives, chopped
• 3 tablespoons chopped sun-dried tomatoes (not packed in oil)
• 1 tablespoon quick-cooking tapioca
• 2 teaspoons grated lemon zest
• 1 teaspoon dried oregano
• 6 boneless skinless chicken breast halves (6 ounces each)
• 1-3/4 cups uncooked couscous
• 1/2 cup crumbled feta cheese

Instruction

1. In a small skillet, saute onion in 1 tablespoon oil until crisp-tender. Add garlic; cook 1 minute longer.
2. Transfer to a 5-qt. slow cooker. Stir in 3/4 cup broth, olives, tomatoes, tapioca, lemon zest and oregano. Add chicken. Cover and cook on low for 3-1/2-4 hours or until chicken is tender. If desired, cut chicken into pieces.
3. In a large saucepan, bring remaining oil and broth to a boil. Stir in couscous. Cover and remove from the heat; let stand for 5 minutes or until broth is absorbed. Serve with chicken; sprinkle with feta cheese.

4. Fatty fish

Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.

These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow.

Omega-3 fats also help inhibit the clumping of platelets in your blood, a process that can lead to blood clot formation.

What’s more, a 2022 study found that taking at least 2-3 grams a day (g/d) of omega-3 fatty acids helps reduce both systolic and diastolic blood pressure. Higher doses may help people with a higher chance of getting heart problems even more.

Most Delicious Recipes Using Fatty Fish

Air-Fryer Roasted Salmon with Sauteed Balsamic Spinach

This air-fryer salmon recipe is my favorite. The dish is healthy, affordable, fast and delicious.

Ingredients

• 1 tablespoon olive oil
• 4 salmon fillets (6 ounces each)
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon pepper
• 1/8 teaspoon paprika

Instruction

1. Preheat air fryer to 400°. Drizzle oil over salmon. Combine salt, garlic powder, pepper and paprika; sprinkle over fish. Place salmon in a single layer in air-fryer basket. Cook until fish is lightly browned and just beginning to flake easily with a fork, 7-9 minutes.

5. Ginger

Ginger is a staple in traditional medicine in India and China for thousands of years. In both human and animal studies, ginger has been shown to reduce high blood pressure, which negatively impacts blood flow (54).

In a 2017 study of 4,628 people, those who consumed the most ginger — 2–4 g per day — had the lowest risk of developing high blood pressure.

Most Delicious Recipes Using Ginger

Lemon Ginger Cookies

These lemon ginger cookies are made with crystallized ginger, a little ground ginger and allspice, plus plenty of lemon zest. Citrus and spice make a balanced and refreshing duo, especially if you’re craving a lemon cookie with more depth of flavor. Each cookie is soft and chewy in the centers with irresistibly crisp edges. Lemon glaze adds a finishing touch.

Ingredients

• 1 and 2/3 cups (209g) all-purpose flour (spooned & leveled)
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground allspice
• 1/4 teaspoon salt
• 1/2 cup (8 Tbsp; 113g) unsalted butter, softened to room temperature
• 3/4 cup (150g) granulated sugar
• 1 large egg, at room temperature
• 1 Tablespoon (15ml) lemon juice
• 1 Tablespoon lemon zest
• 1 teaspoon pure vanilla extract
• 1/4 cup finely chopped/minced crystallized ginger, divided

Lemon Glaze

• 3/4 cup (90g) confectioners’ sugar (or more, as needed)
• 1 and 1/2 Tablespoons (23ml) fresh lemon juice

Instructions

1. Whisk the flour, baking soda, ginger, allspice, and salt together in a medium bowl. Set aside.
2. In a large bowl using a hand mixer or a stand mixer fitted with a paddle attachment, beat the butter and granulated sugar together on medium-high speed until creamed, about 1 minute. Add the egg, lemon juice, lemon zest, and vanilla extract and beat on high speed until combined, about 1 minute. Scrape down the sides and up the bottom of the bowl and beat again as needed to combine.
3. Add the dry ingredients to the wet ingredients and mix on low until combined. Beat in 2 Tablespoons of chopped crystallized ginger. Dough will be thick and sticky. Scoop small sections of dough (about 1 scant Tablespoon of dough each) and roll into balls. Very lightly dip the tops of each into remaining crystallized ginger. (You don’t want too much—just a few pieces.) Place dough balls onto a large plate or lined baking sheet.
4. Cover and chill the cookie dough balls in the refrigerator for at least 1 hour (and up to 4 days).
5. Preheat oven to 350°F (177°C). Line baking sheets with parchment paper or silicone baking mats. Set aside.
6. Arrange chilled cookie dough balls 3 inches apart on the baking sheets. Bake for 11-13 minutes or until lightly browned on the sides. The centers will look very soft.
7. Remove from the oven and allow cookies to cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
8. Make the glaze: Whisk the glaze ingredients together. If desired, add more confectioners’ sugar to thicken or more juice to thin out. The thicker the glaze, the whiter (and less translucent) it will be. Drizzle on cooled cookies. Icing will set after about 1 hour, so these are convenient to store and transport.
9. Cookies without glaze stay fresh covered at room temperature for up to 1 week. Cookies with glaze stay fresh covered at room temperature for up to 3 days or in the refrigerator for up to 1 week.