As temperatures drop across the UK, many people are spending more time indoors and moving less, particularly those sitting at desks for long periods. This can lead to stiffness, aches, and restlessness, especially in the legs. However, supporting healthy circulation doesn't have to be expensive, with several everyday kitchen staples containing nutrients that play a role in maintaining healthy blood flow.
Ester Silva, nutrition expert at vitamin and supplement provider Nature's Best, has shared affordable foods Brits can add to their diets this autumn to help support healthy circulation. These include beetroot, blackberries, oily fish, garlic, nuts, pomegranates, and leafy greens.
Why circulation matters
Silva explained: "As we get older, or spend long periods sitting down, we may become more aware of symptoms such as aching, stiffness or discomfort in our legs that can be related to poor circulation. Poor circulation can also be linked to underlying health conditions, including high blood pressure and diabetes, which need to be assessed and managed individually."
She added: "When it comes to supporting healthy blood flow, I'd recommend incorporating foods rich in nitrates, omega-3 fatty acids, antioxidants and certain sulphur compounds into your diet. Many of these nutrients can be found in affordable, everyday foods, so making small changes doesn't have to be expensive."
Silva also noted that diet is only one part of maintaining healthy circulation. "Regular movement is equally important, and this doesn't have to mean strenuous exercise. Something as simple as going for a daily walk or taking regular breaks from sitting can make a difference."
Seven foods to include
Beetroot is naturally rich in nitrates, which the body converts into nitric oxide, helping blood vessels relax and widen for easier blood flow. It can be roasted, added to salads, or blended into smoothies.
Blackberries are rich in antioxidants that help protect blood vessels from damage. They can be added to porridge, mixed into yoghurt, or enjoyed as a snack.
Oily fish such as salmon provide omega-3 fatty acids, which support heart and blood vessel health. Research suggests omega-3s may help lower blood pressure. Budget-friendly options include tinned salmon, sardines, or mackerel.
Garlic contains natural sulphur compounds, including those involved in the formation of allicin when crushed or chopped. These compounds have been studied for their potential effects on blood pressure and blood vessel health.
Nuts such as walnuts and almonds are a good source of unsaturated fats. Walnuts also contain a plant-based omega-3 fatty acid called ALA. A small handful of unsalted nuts makes a convenient snack.
Pomegranates contain polyphenols, which may help protect blood vessels from oxidative stress. Some research suggests pomegranate juice may help reduce blood pressure, though more studies are needed.
Leafy greens such as spinach and rocket are another source of natural nitrates. Frozen spinach is an affordable option for soups, curries, and pasta dishes, while rocket can be added to salads and sandwiches.
