None of us wants to have a heart attack or stroke – which are the leading causes of death in 2024 and for over 100+ years around the world, for both men and women.
So if we want to live a longer and healthier life and avoid getting a heart attack or stroke, we need to reduce blood clots, decrease plaque build-up and improve blood flow & circulation.
Today I’ll quickly go over the 7 best foods that are clinically proven to help achieve these goals.
Fatty Fish (Salmon, Mackerel, Sardines)
Why: Fatty fish are rich in omega-3 fatty acids, particularly EPA and DHA, which have anti-inflammatory properties.
Another benefit to fish oil is that they help reduce blood clotting by lowering the levels of clotting factors like fibrinogen and reducing platelet aggregation.
Lastly, they help thin the blood, which helps circulation.
If you don’t like eating fish, you should consider taking fish oil pills. I suggest between 2-4 grams daily. I personally take 6 daily.
Garlic
Why: Garlic contains allicin, which has anticoagulant properties. It helps reduce platelet aggregation and enhances fibrinolysis, the process that dissolves blood clots.
One problem with garlic is that it does make your body and breath smell.
So if you don’t want to eat garlic, you can take garlic extract in a pill form. Make sure it contains the Allicin extract in the formula.
Turmeric
Why: The active compound in turmeric is curcumin. It has a strong anti-inflammatory and anticoagulant properties. Curcumin inhibits the action of clotting factors and reduces platelet aggregation.
You can cook with turmeric spice, but you’d need a high dose of it.
Alternatively, you can get turmeric extract in a pill form. Make sure it’s 95% extract. I’ve listed the supplements I take below.
Ginger
Why: Ginger contains compounds like gingerol that have natural anticoagulant properties. It helps prevent platelet aggregation and can reduce the risk of blood clot formation.
I like the taste of ginger, but I don’t eat it much – other than with my sushi.
You can also take ginger extract in a pill form. Make sure it’s 15% extract or higher.
Cayenne Pepper
Why: Cayenne pepper is rich in capsaicin, which can help improve circulation, and has mild anticoagulant properties that reduce the risk of clot formation.
When I was younger, I would put cayenne pepper on a lot of my foods. But, as I got older my stomach couldn’t handle it as well.
I can’t even take the cayenne extract in pill form either. It’s too acidic for my stomach.
Dark Leafy Greens (Kale, Spinach)
Why: These greens are rich in vitamin K, which plays a complex role in blood clotting. While vitamin K is essential for normal clotting, it also helps regulate clotting by preventing excessive clot formation when consumed in balanced amounts.
Dark leafy greens have a lot of benefits. Make a salad out of them daily.
However, you do have to consume a very large amount to get enough Vitamin K.
This is why I supplement Vitamin K2 daily. It’s part of a blood flow support supplement I take daily.
Berries (Strawberries, Blueberries, Cranberries)
Why: Berries are high in antioxidants, particularly flavonoids, which have been shown to reduce platelet aggregation and improve blood vessel function.
Thin skin berries also have polyphenols which help with your blood vessels.
Typically, the darker the skin, the higher the polyphenols.
Please don’t drink the juice. Eat the actual fruit. You can also get them frozen if they are out of season.
Summary
So these are the 7 best foods that are clinically proven to help reduce blood clots &, decrease plaque build-up. Try to incorporate at least one of them into your daily diet.
The big picture goal is to improve blood flow & circulation while reducing inflammation.
This is very important for your heart and brain.
Important "Blood Flow & Circulation" Shortcut
I think we can all agree that healthy blood flow & circulation is very important for your health, fitness & longevity (brain & heart health, muscles, sexual performance, energy, etc.).
Unfortunately, most of us don't have the time, money or devotion to make big lifestyle changes (diet, exercise, stress management, etc.)
Well, the good news is that now you can quickly achieve your "healthy blood flow" goals with ONE simple solution that's easy, convenient & requires NO lifestyle changes...
- Harris, W.S., & Mozaffarian, D. (2008). The prevention of atherosclerotic cardiovascular disease by omega-3 polyunsaturated fatty acids. Journal of the American College of Cardiology, 50(15), 2107-2117.
- Rahman, K. (2007). Effects of garlic on platelet biochemistry and physiology. Molecular Nutrition & Food Research, 51(11), 1335-1344.
- Aggarwal, B.B., & Harikumar, K.B. (2009). Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune, and neoplastic diseases. International Journal of Biochemistry & Cell Biology, 41(1), 40-59.
- Lumb, A.B. (1994). Effect of dried ginger on human platelet function. Thrombosis Research, 73(1), 115-123.
- Mohamed, T., et al. (2015). Capsaicin: A promising therapeutic molecule. Journal of the Saudi Heart Association, 27(2), 114-121.
- Booth, S.L., & Suttie, J.W. (1998). Dietary intake and adequacy of vitamin K. The Journal of Nutrition, 128(5), 785-788.
- Erlund, I., et al. (2008). Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol. American Journal of Clinical Nutrition, 87(2), 323-331.