Support Your Circulatory Health: Nutritional Tips and Lifestyle Changes
It is widely recognised by expert nutritionists the vital role that diet, and lifestyle choices play in promoting circulatory health. The circulatory system is essential for transporting blood, oxygen, and nutrients throughout the body, and specific dietary choices can significantly enhance its function. Here are some effective tips to support your cardiovascular health.
Nutritional Choices for Optimal Circulatory Health
- Anthocyanidins: Anthocyanidins are a type of flavonoid pigment found in colorful fruits like blueberries and blackberries. They are known for their antioxidant properties, which may be helpful in supporting blood vessel health (Baur & Sinclair, 2006; Wu et al., 2006). Try to incorporate a variety of these antioxidant-rich fruits into your diet.
- Ginkgo Biloba: This herbal supplement is renowned for its ability to support blood circulation. Ginkgo supports blood flow by dilating blood vessels (Vogt et al., 2010).
- Ginger: Known for its warming properties, ginger can support blood flow and which can positively affect blood pressure (Zheng et al., 2014). Incorporating fresh ginger into smoothies, teas, or stir-fries not only enhances flavour but also supports cardiovascular health.
- Cinnamon: This aromatic spice is more than just a flavour enhancer; it’s believed to dilate blood vessels and support blood sugar health (Bashir et al., 2009). Sprinkle cinnamon on porridge, yogurt, or on your morning cappuccino for a tasty way to support your circulatory system.
- Omega 3 fatty acids are essential fats that play a crucial role in supporting circulatory and heart health. Found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, and vegan marine algal supplements, omega 3s DHA and EPA contribute to the normal function of the heart (Mozaffarian & Wu, 2011). Incorporating omega 3 rich foods into your diet or considering a high-quality supplement, can support optimal cardiovascular function and overall wellbeing.
- Specialist supplement formulas
For those looking to enhance circulatory health further, specialised supplement formulas like Veintain can be beneficial. Veintain combines a blend of key ingredients designed to support healthy blood circulation and venous function. This formula includes extracts of cinnamon, ginger and ginkgo, a powerful flavonoid used for centuries to support blood system microcirculation (Gao et al., 2012).
Nutritional Lifestyle Modifications for Circulatory Health
In addition to dietary changes, certain lifestyle habits are essential for promoting circulatory health. Regular physical activity, such as walking, cycling, or swimming, encourages healthy blood flow and strengthens the heart (Haskell et al., 2007). Aim for at least 150 minutes of moderate exercise each week.
Managing stress through practices like yoga or meditation is also crucial. Prolonged stress can elevate blood pressure and negatively impact heart health, so prioritising mental wellbeing is vital (Kabat-Zinn, 1990).
Final Thought
By making mindful dietary choices and embracing a healthy lifestyle, you can take significant steps towards a healthy circulatory system. Remember, small changes can lead to profound impacts, fostering a healthier, more vibrant life. For more information on circulatory health, visit Nutrition Buzz. For more expert advice or product guidance contact our Nutrition Advisors.
References
- Baur, J. A., & Sinclair, D. A. (2006). Therapeutic targets of resveratrol: The sirtuin pathway. Nature Reviews Drug Discovery, 5(7), 493-506.
- Bashir, M., et al. (2009). Cinnamon: A valuable spice for health. Nutrition Research Reviews, 22(2), 159-173.
- Gao, S., et al. (2012). The efficacy of Ginkgo biloba on cognitive function in Alzheimer's disease. Journal of Alzheimer's Disease, 30(3), 573-580.
- Haskell, W. L., et al. (2007). Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1081-1093.
- Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Delta.
- Mozaffarian, D., & Wu, J. H. (2011). Omega-3 fatty acids and cardiovascular disease: A scientific statement from the American Heart Association. Circulation, 123(6), 663-672.
- Vogt, M., et al. (2010). Ginkgo biloba extract and its effects on cognitive function: A systematic review. Cognitive Processing, 11(3), 227-234.
- Wu, X., et al. (2006). Antioxidant capacity of anthocyanin-rich extracts from blueberries and blackberries. Journal of Agricultural and Food Chemistry, 54(26), 9810-9815.
- Zheng, J., et al. (2014). Ginger and its bioactive compounds as potential agents for the prevention and treatment of cardiovascular diseases. Journal of Nutrition, 144(9), 1437-1447.
