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

These fats are particularly beneficial for circulation, as they promote the release of nitric oxide, which spread blood vessels and increase blood flow (17).

Omega-3 fats also help to prevent platelets in your blood, a process that can form blood clots (18).

In addition, the amount of fish oil is associated with the blood pressure and during the exercise and after the blood flow to the skeletal muscles.

For example, in the study of 10 healthy men, high levels of fish oil - improved every four weeks to 4.2 grams - improved foot flow (19) of the foot.

7. Bits
Many athletes are supplemented with bit juice or beetroot powder to improve the performance.

This is because bits contain high nitrate content, which converts your body into nitric oxide. Nitric oxide relaxes blood vessels and blood flow to the muscle tissue increases.

Whip supplementation improves oxygen flow in muscle tissue, stimulates blood circulation and increases nitric oxide content - it can increase all performance (20).

Athletes improve bodily flow of blood in communication problems in older adults using bits.

12 people in a study of older people (140 ml) were drunk in swollen blood vessels compared to a significant decrease (5) of 5 ounces daily nitrate-rich beetroot juice, blood pressure, time and placebo effect. ,

8. Turmeric
Increased blood flow is one of many health benefits of turmeric.

In fact, Ayurvedic and traditional Chinese medicine used turmeric in opening blood vessels and improving blood circulation (22).

Research shows that turmeric compounds are called curcumin, which helps increase nitric oxide production, oxidative reduces stress and reduces inflammation.

In one study of 39 people, curcumin increased in blood flow by 37% over a daily intake of 2,000 mg daily, resulting in increase in blood flow in hands above 36% (36).

9. Leafy vegetables
Lemon is rich in grass like spinach and colored green nitrates, which transforms your body into nitric oxide, which is a powerful vasodilator.

Using nitrite-fortified food, circulation of blood vessels can improve circulation so that your blood can be transmitted more easily.

In the study of 27 people, people took that day, high content of pig nitrate (845 ml) of blood pressure and blood flow (24) control group was up, compared to significant improvements.

In addition, research has found, such that the risk of cabbage and sugar heart disease is lower than that of normal Western food (25) because nitrate-rich vegetables have less blood pressure than conventional Chinese food people.

10. Citrus fruits
Oranges like oranges, coconut and grapes are full of antioxidants, including flavonoids.

The use of flavonoide-rich citrus fruits can reduce inflammation in your body, lower blood pressure and stamina, and improve blood flow and nitric oxide (26).

A study group of 31 people had to drink 500 ml of orange juice, who had a week of spreading blood group arteries and compared to a significant reduction in IL-6 and CRP swelling. (27).

In addition, regular consumption of lemon fruits such as lemon and grapes is associated with low blood pressure and stroke risk (28, 29).

11. Walnuts
Nuts are loaded with beneficial compounds like L-Argentine, alpha-lipoic acid (ALA) and vitamin E, which promote the production of nitric oxide.

By eating walnuts, reducing blood pressure, cardiovascular work can be improved, and swelling can be helpful, especially in diabetes (30).

Diabetes has circulatory illnesses and high blood pressure due to cardiovascular damage due to frequent circulatory blood sugar levels (31).

In the study of 24 diabetic patients, two ounces of almond (56 grams) of eight weeks control group can achieve significant improvements in blood flow (32) to eat almonds.