Bad circulation is no good, especially for running. Circulation is one of the most important issues at stake for efficient running economy. Look at it this way, healthy blood vessels are a great way to step up your game, whereas high blood pressure and inflexible arteries can lead to major performance setbacks and are a major health threat.
We know that running is an excellent blood circulation exercise, but if you continue to struggle with high blood pleasure or artery stiffness, I encourage you to consider the following healthy foods and supplements to improve bad circulation.
Supplements and Foods That Help Improve Circulation for Running
Tomatoes are heart-health boosters! According to a British study, tomatoes are a blunt instrument in keeping your arteries clear and able functioning. The researchers found that eating more tomatoes may significantly reduce artery-clogging triglycerides (sticky blood fats that block and clog arteries). The researchers also discovered that because tomatoes can dissolve triglycerides, eating more tomatoes could reduce the risk of heart troubles by 35%. In addition, the natural compounds in tomatoes, called carotenoids, help reduce bad cholesterol levels as down as effectively as statin drugs.
Garlic and Onions
Garlic and onions work to constantly renew artery health, making it harder for plaque to accumulate inside the arteries. Garlic and onions revitalize your heart arteries thanks to their natural compounds that are highly effective at blocking risky clot formation. According to University of Cincinnati researchers, consuming more garlic and onions on a regular basis could reduce your risk of heart problems by 22%.
Contrary to a common misconception: it was thought that eating 1 or 2 eggs a day could be unhealthy for the heart and may contribute fully to perpetuating elevated ‘bad’ cholesterol levels. However, new reports indicate that eating 1-2 eggs a day can improve heart health as eggs are high in the right fats that are necessary to remove heart-health impediments.
According to Danish researchers, eating 1 to 2 eggs per day may reduce your risk of heart disease by 40% because the yellowish pigment in egg yolks stimulates the liver to produce more HDL cholesterol (the good cholesterol). In line with this evidence, research out of UCLA discovered that HDL cholesterol is a healthy blood fat that punches through artery clogging plaque, therefore effectively blocking plaque accumulation within the artery framework.
Even better, other work has found that eating 1 egg a day could reduce your blood pressure as effective as a low-dose of an ACE inhibitor (a common high blood pressure medication). It turns out that eggs may work just as good as some blood pressure medications because the peptides in eggs help keep the artery walls relaxed, making eggs a heart-health multiplier!
Eating more leafy greens gives rise to more sustainable heart health and artery clearances. Eating ½ cup of leafy greens, like kale and lettuce, on a regular basis could rail against artery clogs by reducing artery- clogging LDL cholesterol levels by 16% AND may reduce your risk of heart disease by 25%, according to the work in the Journal Current Pharmacology Design. The researchers also found that leafy greens are high in heart strengthening compounds called carotenoids, which reduce fat absorption in the intestines, and also prompts the liver to keep its LDL production in a healthy range.
You can nourish your heart by taking CoQ10 supplements. According to research out of the University of Connecticut, CoQ10 is a heart-healthy enzyme that helps keep your arteries relaxed and flexible, but sadly the body’s CoQ10 production seems to reduce by 57% after the age of 45. The researchers however, noted that taking a daily dose of 100-mg of a CoQ10 supplement nourishes and relaxes your arteries, and it also lowers your blood pressure by many points, which collectively may reduce your risk of heart disease by 50%.
The science behind how flavonoids work to improve circulation is that they contain nutrients that strengthen vein walls, boost blood circulation to reduce pooling of the blood and reduces the inflammation that is behind throbbing and swelling.
According to research in the journal of Atherosclerosis, drinking 2-oz of pomegranate juice was found to reduce high blood pressure by acting similar to a prescribed ACE inhibitor, and it also keeps arteries flexible by preventing artery plaque buildup.
Tribulus is an Indian herb that is incredible for improving blood circulation in the body. It keeps your arteries healthy by flushing out excess fluid and it also calms the brains fear center, so you are more relaxed and positive. Tribulus also prevents hypertension by relaxing blood vessels, too!
Eat More Orange Colored Fruits and Veggies
Foods that promote good circulation are orange! Healthy food for blood circulation includes oranges, carrots and mangoes which are high sources of beta-carotene, an orange plant-pigment that reduces artery problems by 15%. According to Dutch research, beta-carotene makes your circulation more efficient by reducing artery plaque buildup AND it also accelerates healing of worn-out or damaged artery walls, thereby making arteries more flexible and resilient.
Another way to keep your heart and arteries healthy is by being LESS stressed and on edge. Staying positive is really important for healthy blood pressure and artery function, and motherwort, a herb in the mint family, makes you feel happier and calmer by 80%. According to reports in the journal Phototherapy Research, motherwort lowers high blood pressure by reducing stress hormones. It’s so critically important to realize how your mental state can really make a difference in your training because when you feel happy, your heart will remain healthy, too!
Stop your blood pressure from creeping up with whey protein. According to Boston University research, whey protein improves kidney function by allowing the kidneys to balance fluid and sodium more efficiently, which is especially important for preventing high blood pressure.
Because of the super minimal side-effects, more people are turning to natural health supplements and a better diet as a pleasantly easy way to keep the heart healthy. I think its important to have these health options on your side to make sure you are getting the most out of your endurance.
BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.