Whether you're sedentary, anemic or just low on energy, you can improve your diet to support better cardiovascular health. As you compose balanced meals from all of the food groups, focus on a few foods that naturally encourage optimal blood flow. These contain the nutrients vitamin B, protein and iron for red blood cell formation, calcium and potassium for heart function, and little or no saturated fat or cholesterol to narrow the space for arterial blood flow.
Whole Grains
These natural foods bear the perfect nutritional profile to encourage healthy blood circulation. Whole oats, wheat, barley, corn, rice and rye contain similar ratios of B vitamins, protein and iron, no cholesterol and just a trace of saturated fat per suggested serving. Foods to eat include oatmeal, whole-wheat and whole rye breads, 100 percent corn tortillas, pearled barley and brown rice. Many whole-grain cereals are further fortified with up to 100 percent daily values of iron and some B vitamins.
Low-fat Dairy Products
Milk, cheese and yogurt combine significant calcium, potassium and vitamin B to address your blood count or circulation issues. Calcium and potassium facilitate many tasks in cardiovascular function, including muscle contraction that works the heart and palpates the blood vessels to stimulate blood flow. The American Heart Association suggests consuming 1 percent or fat-free dairy products.
Legumes
The nutrient density of beans, peas and lentils makes these legumes ideal candidates for a diet to increase blood flow. They have large amounts of protein, iron, potassium and B vitamins. Moderate amounts of calcium also bolster your cardiovascular system. Natural legumes include black, kidney and pinto beans, split peas, chickpeas and any type of lentil. Cook legumes from their dry state to avoid high sodium content of canned varieties.
Leafy Greens
Spinach, collards and dark-green lettuce varieties have everything you need to improve your blood count and encourage better blood flow. Cooked spinach, collards and other types of greens have higher nutrient concentrations, but raw salad greens also contribute vitamin B, protein, iron, calcium and potassium to your daily totals. Getting these nutrients every day keeps your body stores topped off for better long-term health. With little fat and no cholesterol, they prevent arterial plaque buildup. Additional selections with similar nutrition include broccoli, Brussels sprouts and asparagus.
