For optimum blood flow, your body needs the proper ratio of electrolytes and blood-making nutrients and limited fat and cholesterol. This means emphasizing calcium, magnesium, potassium, protein, iron and B vitamins and scaling back on sodium and solid fats in your diet. These nutrients help to increase heart function, blood count and circulation. As you avoid fatty meats, fried foods and salty processed foods, choose more fish, whole grains, low-fat dairy products and fresh fruits and vegetables.
Salmon
Fresh salmon is low in sodium and lower in saturated fat than most meats. It has omega-3 fatty acids, which help to keep your arteries clear. Its protein and vitamin B content helps to build new blood cells, while its potassium assists heart muscle relaxation between heartbeats. Salmon and other ocean fish also contain vitamin D, which facilitates calcium absorption. The American Heart Association recommends eating salmon and other fish twice weekly. For optimal heart-healthy benefits, opt for wild over farm-raised salmon.
Brown Rice
Brown rice and other whole grains are good sources of iron, an important component of red blood cells, as well as the protein and B vitamins needed for blood-cell formation. High in magnesium and low in sodium, brown rice promotes electrolyte balance for heart muscle performance. Brown rice has little saturated fat and no cholesterol to clog your arteries.
Nonfat Milk
Milk is a major source of calcium, as well as the vitamin D that makes this electrolyte mineral available to your body. Your heart muscle requires calcium to pump blood. The protein, B vitamins and potassium in milk support blood count and electrolyte distribution. Choosing nonfat milk discourages plaque buildup from saturated fat, which impedes circulation.
Oranges
Oranges and most other fruits provide significant potassium and zero sodium for electrolyte balance. The vitamin C in whole oranges, orange juice and other fruits and juices helps you absorb iron from other foods and generate new blood cells.
Spinach
Spinach has high concentrations of potassium, calcium, magnesium, iron and vitamins B and C, all of which support the cardiovascular system to stimulate blood flow.
References
- American Heart Association; Fish and Omega-3 Fatty Acids; September 2010
- National Institutes of Health; Fluid and Electrolyte Balance; May 2011
- Merck Manual Home Health Handbook; Atherosclerosis; January 2008
- National Institutes of Health; Iron in Diet; March 2009
- U.S. Department of Agriculture: National Nutrient Database for Standard Reference
