🦵Struggling With Poor Circulation? Try These 7 Foods

Hey Thymekeepers!

Thank you all 608 of you!

Improving your circulation can be simple and delicious.

With the right foods, you can boost blood flow, enhance energy levels, and support your overall health.

In this issue, discover seven circulation-friendly foods, actionable tips to incorporate them into your meals, and why small dietary changes can make a big impact.

Read 🔽 below!

🥗

Weekly Insights

• Struggling With Poor Circulation? Try These 7 Foods

• Herb-Roasted German Chicken with Warm Potato Salad Recipe

• Video of The Week

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Struggling With Poor Circulation? Try These 7 Foods

Good circulation is essential for maintaining overall health, as it ensures that oxygen and nutrients are efficiently delivered throughout your body. Poor blood flow can lead to issues like fatigue, cold extremities, and even more serious cardiovascular problems. Luckily, incorporating circulation-friendly foods into your diet can make a big difference. Here are seven nutrient-rich foods that can boost your blood flow naturally.

1. Beets

Beets are a powerhouse when it comes to promoting blood flow. They are rich in nitrates, which your body converts into nitric oxide—a compound that relaxes blood vessels and improves circulation. Studies have shown that drinking beet juice can enhance oxygen delivery to muscles, making it a popular choice among athletes. Incorporate beets into your diet by roasting them, adding them to salads, or blending them into a smoothie for a vibrant and healthy treat.

2. Citrus Fruits

Oranges, grapefruits, and lemons are not only refreshing but also fantastic for your vascular health. These fruits are packed with vitamin C and antioxidants like flavonoids, which strengthen blood vessel walls and reduce inflammation. Research published in the Journal of Clinical Nutrition highlights the link between citrus flavonoids and improved blood flow. A simple way to enjoy citrus fruits is by snacking on them, adding them to water, or using their juice in salad dressings.

3. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation and improve blood vessel elasticity. Omega-3s have been linked to lower blood pressure and better overall circulation. A study in Circulation Research found that regular consumption of fatty fish significantly boosts vascular health. Bake or grill fish as a main dish, or try canned sardines on whole-grain crackers for a quick, heart-healthy snack.

4. Garlic

Garlic has long been celebrated for its cardiovascular benefits. Its active compound, allicin, promotes blood flow by relaxing blood vessels and reducing arterial stiffness. According to research in The Journal of Nutrition, garlic supplementation can lower blood pressure and enhance overall circulation. Add minced garlic to sautés, soups, or salad dressings for a flavorful way to support your blood flow.

5. Dark Chocolate

Yes, chocolate can be good for your circulation! Dark chocolate with at least 70% cocoa is rich in flavonoids, antioxidants that improve blood vessel function and increase blood flow. A study in the Journal of the American Heart Association showed that moderate dark chocolate consumption improved blood flow in healthy adults. Enjoy a small square of dark chocolate as a dessert or add cocoa powder to smoothies for a healthier twist.

6. Leafy Greens

Spinach, kale, and arugula are nitrate-rich vegetables that support healthy circulation by boosting nitric oxide production. These greens are also loaded with vitamins and minerals that enhance blood oxygenation. A study in Nutrition Reviews emphasized the role of leafy greens in reducing vascular stiffness and promoting cardiovascular health. Incorporate them into salads, smoothies, or stir-fries for a delicious and nutrient-packed meal.

7. Walnuts

Walnuts are a nutrient-dense snack packed with healthy fats, vitamin E, and L-arginine, an amino acid that supports blood vessel function. Research in The American Journal of Clinical Nutrition found that eating walnuts improved vascular function and reduced inflammation in participants. Add walnuts to oatmeal, yogurt, or salads, or enjoy them on their own as a heart-healthy snack.

Actionable Tips

• Start Your Day with a Smoothie: Blend spinach, beet juice, and a handful of walnuts with a splash of citrus juice for a circulation-boosting breakfast.

• Add Citrus to Your Hydration: Infuse your water with lemon or orange slices throughout the day to increase your vitamin C intake effortlessly.

• Snack Smart: Replace processed snacks with a small handful of walnuts or a piece of dark chocolate (70% cocoa or higher) for a healthy circulation-friendly option.

• Make One Meal a “Heart-Healthy Plate”: Aim for one meal each day to include fatty fish (like salmon), a leafy green side (spinach or kale), and a citrus vinaigrette.

• Cook with Garlic Daily: Add minced garlic to soups, stir-fries, or marinades to get the allicin benefits while enhancing your meals' flavor profile.

Zoom Out: Food as Medicine

Your diet plays a vital role in supporting healthy blood flow and overall cardiovascular health. By focusing on circulation-friendly foods like beets, citrus fruits, fatty fish, and leafy greens, you can naturally enhance your blood flow and boost your energy levels. Small dietary changes can have a big impact, so start today and feel the difference!

When You Are Ready, Here Is A Guide to Take Action

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Herb-Roasted German Chicken with Warm Potato Salad (Kartoffelsalat) (Serves 4–6)

Savor the cozy flavors of Germany with this Herb-Roasted Chicken and Warm Potato Salad! Juicy, herb-seasoned chicken meets a tangy, bacon-packed potato salad for a dish that’s both hearty and satisfying. Whether it’s a family dinner or a weeknight treat, this easy-to-make meal is full of bold, comforting flavors using ingredients you can find at any local store.

Ingredients

For the Herb-Roasted Chicken:

• 1 whole chicken (about 4-5 lbs), organic if possible

• 2 tablespoons olive oil or avocado oil

• 1 teaspoon sea salt

• 1 teaspoon freshly ground black pepper

• 1 teaspoon smoked paprika (optional but adds great flavor)

• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)

• 1 tablespoon fresh rosemary, finely chopped (or 1 teaspoon dried rosemary)

• 1 lemon, halved

• 4 garlic cloves, smashed (no need to peel)

• 1 medium onion, quartered

• 2 medium carrots, roughly chopped

• 1 stalk of celery, roughly chopped

For the Warm German Potato Salad:

• 2 lbs small yellow or red potatoes

• 4 strips of nitrate-free bacon (optional, omit for vegetarian)

• 1/3 cup apple cider vinegar

• 1 tablespoon Dijon mustard

• 1 tablespoon honey (or maple syrup for a vegan alternative)

• 1/4 cup extra virgin olive oil

• 1/2 small red onion, finely diced

• 2 tablespoons fresh parsley, chopped

• Salt and pepper to taste

Instructions

Prepare the Herb-Roasted Chicken

1. Preheat the oven to 425°F (220°C). Position the rack in the center of the oven.

2. Pat the chicken dry with paper towels (this ensures crispy skin). Rub it all over with olive oil, sea salt, black pepper, paprika, thyme, and rosemary.

3. Stuff the cavity of the chicken with the halved lemon, garlic cloves, and onion quarters.

4. Arrange the chopped carrots and celery in a roasting pan. Place the chicken on top of the vegetables (this prevents the bottom of the chicken from getting soggy and flavors the juices).

5. Tie the chicken legs together with kitchen twine for even cooking. Roast in the oven for 1 hour and 15 minutes (or until the internal temperature in the thickest part of the thigh reaches 165°F/74°C). Baste the chicken with the pan juices halfway through cooking.

6. Once done, let the chicken rest for 15 minutes before carving.

Prepare the Warm German Potato Salad

1. While the chicken is roasting, place the potatoes in a large pot and cover with cold water. Add a generous pinch of salt. Bring to a boil, reduce heat to a simmer, and cook for 12-15 minutes or until the potatoes are fork-tender. Drain and let cool slightly.

2. If using bacon, cook the strips in a skillet over medium heat until crispy. Remove the bacon and crumble it once cooled. Reserve 1-2 tablespoons of the bacon fat in the skillet for the dressing. (If not using bacon, proceed with olive oil.)

3. Add the diced red onion to the skillet and sauté in the reserved bacon fat or olive oil until softened, about 2-3 minutes. Remove from heat.

4. In a small bowl, whisk together apple cider vinegar, Dijon mustard, honey, and olive oil. Pour this dressing over the warm onions in the skillet and stir to combine.

5. Slice the potatoes into bite-sized pieces and place them in a large bowl. Pour the warm dressing over the potatoes and toss gently. Add the crumbled bacon (if using) and chopped parsley. Season with salt and pepper to taste.

6. Serve the potato salad warm or at room temperature alongside the roasted chicken.

Video of the Week

Discover the top three inflammation-fighting drinks recommended by Dr. William Li that can supercharge your health and help prevent disease. Watch now to learn how these simple beverages can make a powerful difference in your daily routine!

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