Peripheral vascular disease -- bad circulation -- is usually indicated by cold hands and feet, pins and needles, cramping, swelling and blood clots. If left untreated, it can result in varicose veins, arteriosclerosis, strokes, hypertension, heart attacks and even amputation. Your lifestyle and diet can have an affect on your circulation, as can disorders such as diabetes and Raynaud's disease. A lack of exercise, cigarette smoking and foods consisting of high cholesterol and fatty foods also contribute to bad circulation.
High Cholesterol and Fatty Foods
High cholesterol and fatty foods can lead to a build-up of fatty deposits and plaque, causing hypertension and arteriosclerosis, disorders that interfere with circulation. Plaque deposits lining the walls of your arteries become hard over time, causing veins to constrict. This makes the heart work harder in order to pump blood, which raises your blood pressure. Hardened arteries, or arteriosclerosis, restrict blood flow and raise the risk of blood clots, which are caused when plaque deposits rupture. This is normally identified as being an issue with the heart but can affect the entire body's circulatory system. Eating foods that increase circulation can help keep your blood vessels and arteries healthy while stimulating circulation.
Herbs and Spices
Various herbs and spices help stimulate circulation, with ginger particularly beneficial when dealing with hypertension and arteriosclerosis. Cayenne pepper also promotes circulation, lowers cholesterol, increases blood flow, stimulates the heart and speeds up the metabolic rate. Garlic is rich in vitamin B-3, also known as niacin, which assists in the dilation of blood vessels, bringing blood to the surface of the skin to enhance circulation. The University of Maryland says gingko biloba improves circulation and dilates blood vessels, also decreasing stickiness within blood platelets to improve blood flow.
Fruits and Vegetables
Raynaud's disease is a painful condition affecting circulation and blood flow to the extremities. Foods containing beta-carotene and vitamin C such as peas, spinach, beans, potatoes and peppers help reduce associated symptoms of Raynaud's disease, while increasing circulation.
Omega 3 Fatty Acid Foods
Foods containing omega-3 fatty acids are useful in stimulating blood circulation while enhancing immune system health. Oily fish such as salmon, tuna and mackerel are all rich in omega-3 fatty acids, as are whole grains, olive oil and garlic. The University of Maryland says the average American diet is high in omega-6 fatty acids and lacking in omega-3. A Mediterranean diet is made up of a balance of omega-6 and omega-3 fatty acids, which the university says is healthier and effective in increasing circulation and reducing the risk of cardiovascular disease.
References
- MayoClinic.com: Arteriosclerosis/Atherosclerosis Definition
- Healing Daily: The Role of Niacin in Detoxification
- University of Maryland Medical Center: Gingko Biloba
- "The Sunday Times": I Have Poor Circulation - My Fingers and Toes Go White When Cold
- University of Maryland Medical Center: Omega-3 Fatty Acids
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