• 6. Foods That Support Circulation
  • Good circulation prevents fluid from pooling in your extremities.
  • Top sources:

  • Beets – Rich in nitrates that improve blood flow

  • Dark chocolate – Improves circulation and reduces inflammation

  • Citrus fruits – Vitamin C strengthens blood vessel walls

  • Garlic – Improves circulation and reduces inflammation

  • Ginger – Promotes healthy circulation

  • Cayenne pepper – Contains capsaicin, which improves blood flow

  • Watermelon – Contains L-citrulline, which improves circulation

  • How much: Incorporate these regularly, especially if you sit or stand for long periods.
  • Foods to Avoid or Limit
  • Just as some foods help reduce swelling, others contribute to it:
  • Groceries
  • High-sodium foods:

  • Processed meats (deli meats, bacon, sausage)

  • Canned soups and vegetables (look for “no salt added” versions)

  • Frozen dinners

  • Fast food

  • Soy sauce and other salty condiments

  • Salty snacks (chips, pretzels, salted nuts)

  • Dehydrating beverages:

  • Alcohol – Dehydrates and increases inflammation

  • Excessive caffeine – Can dehydrate if not balanced with water

  • Refined carbohydrates:

  • White bread, pastries, sugary snacks – Can promote inflammation