There are a few reasons why someone may want to dilate or open up their blood vessels. The most common reasons are to lower blood pressure, improve circulation, or relieve chest pain caused by angina. Some natural methods to dilate blood vessels that can be achieved through foods, drinks, and supplements include:
Water
Staying hydrated allows blood to flow easily through blood vessels. Dehydration causes vessels to constrict. Drinking water throughout the day can help dilate blood vessels.
Nitrate-Rich Foods
Nitrates are compounds that can help open blood vessels. Foods naturally high in nitrates include beets, radishes, leafy greens like spinach and arugula, fennel, carrots, and celery.
Pomegranate Juice
Drinking pomegranate juice daily helps boost nitric oxide levels in the blood which causes blood vessels to dilate.
Peppermint Tea
The menthol in peppermint tea can relax blood vessels allowing them to open up.
Cayenne Pepper
Spicy foods like cayenne pepper contain capsaicin that signals blood vessels to dilate.
Dark Chocolate
The flavonoids in dark chocolate help produce nitric oxide to relax blood vessels.
Garlic
Garlic contains allicin and polysulfides that produce hydrogen sulfide gas that dilates blood vessels.
Coffee
Caffeine in coffee blocks adenosine allowing blood vessels to remain open instead of constricting.
Green Tea
The catechins and flavonoids in green tea also cause blood vessels to dilate.
Ginger
Gingerol, the active component in ginger, reduces blood pressure and relaxes blood vessels.
Fish Oil Supplements
Fish oil supplements contain omega-3 fatty acids like EPA and DHA that improve blood vessel function and dilation.
Magnesium Supplements
Magnesium helps relax blood vessel walls allowing for better dilation. Those deficient in magnesium may see benefits from a supplement.
Vitamin C
Vitamin C improves nitric oxide levels in the blood and protects blood vessels from free radical damage that can cause constriction.
Foods and Drinks to Dilate Blood Vessels
Here is more detail on some of the best foods and drinks to include in your diet to dilate blood vessels:
Water
Drinking adequate water is one of the simplest ways to keep blood vessels dilated. Dehydration at only 1-2% loss of body weight leads to vasoconstriction as the body tries to conserve water.
Make sure to drink enough water throughout the day and choose water over diuretic caffeinated or alcoholic beverages that can dehydrate you. About 3.7 liters of water daily for men and 2.7 liters daily for women is recommended.
Not getting enough water makes the blood thicker and harder to pump through narrowed vessels. Proper hydration keeps plasma volume up and blood viscosity low for optimal dilation.
Pomegranate Juice
Drinking 8 ounces of pomegranate juice daily can significantly improve blood flow in as little as three months. In one study of 45 patients with heart disease, pomegranate juice increased blood flow by 17%.
Pomegranate juice boosts levels of nitric oxide, a compound our blood vessels produce to help them relax and open up to allow for better circulation. The polyphenols in pomegranate juice are responsible for these benefits.
Just be sure to drink 100% pure pomegranate juice with no added sugars or fillers. Drinking 4-8 ounces daily is enough to get great benefits.
Beet Juice
Like pomegranate juice, beet juice is high in dietary nitrates that boost nitric oxide and dilate blood vessels.
Research shows that drinking beet juice can lower blood pressure by up to 7 points just hours after consumption. The effects peak around 2-3 hours.
While whole beets contain more nitrates, juiced beets are more easily absorbed. Drink about 4-6 ounces of beet juice daily to improve vascular dilation.
Tart Cherry Juice
Tart cherry juice also helps dilate blood vessels thanks to its high antioxidant content including anthocyanins, quercetin, and flavonoids.
In one placebo-controlled study, blood vessel dilation doubled 2 hours after drinking tart cherry juice compared to the placebo group.
8 ounces of tart cherry juice or roughly 60-90 tart cherries can provide blood vessel benefits. Choose an unsweetened variety.
Green Tea
The catechins and flavonoids in green tea provide anti-inflammatory and antioxidant effects that support healthy blood vessels. The key is to drink freshly brewed teas rather than bottled teas.
A meta-analysis of 11 studies found that drinking 3 cups of green tea daily significantly improves endothelial function and blood vessel dilation in as little as 2 weeks.
The polyphenols in green tea also boost nitric oxide production to relax blood vessels. Drink at least 2 to 3 cups freshly brewed green tea daily.
Hibiscus Tea
Studies show the antioxidants in hibiscus tea like anthocyanins and anthocyanidins can improve blood vessel dilation. Drinking hibiscus tea lowered blood pressure over 6 weeks in one study.
Enjoy hibiscus tea hot or cold made with dried hibiscus flowers. Drink 2-3 cups per day to support blood vessel dilation.
Peppermint Tea
Peppermint contains menthol that provides a relaxing, cooling effect. Applying menthol to the skin can directly dilate blood vessels.
Drinking peppermint tea also promotes vasodilation. One study found blood vessel dilation was improved 200% 15 minutes after drinking peppermint tea.
Drink 2 to 3 cups of peppermint tea daily from fresh leaves or tea bags. The effects may begin working more quickly when consumed hot.
Celery Juice
Celery is rich in phytonutrients called phthalides that relax the tissues in artery walls to increase blood flow. Celery juice helps dilate vessels and lower high blood pressure.
Drink 4 ounces daily of fresh celery juice. Combine it with cucumber or apple juice to improve the flavor.
Coffee
The caffeine in coffee blocks adenosine receptors to provide a stimulating effect. Adenosine normally binds receptors making us feel tired while also promoting vasoconstriction.
This blocking effect of coffee allows blood vessels to remain open and relaxed. Enjoy up to 3 to 4 cups of coffee daily to open blood vessels without overdoing caffeine.
Dark Chocolate
Dark chocolate containing at least 70% cocoa contains flavanols that promote dilation. These flavanols increase nitric oxide production.
In one study, consuming 30 grams of dark chocolate daily for 8 weeks reduced blood pressure and improved blood vessel function.
Aim for around 1 ounce (30 grams) daily of at least 70% dark chocolate for blood vessel benefits.
Supplements and Medications to Dilate Blood Vessels
Some supplements and medications can also help relax and open blood vessels:
Nitrates
Supplemental nitrates can be taken to mimic the blood vessel dilating effects of nitrate-rich vegetables. Supplements usually use sodium nitrate or potassium nitrate.
Typical dosing is 80 to 500mg sodium nitrate or 500 to 600mg potassium nitrate taken once or twice daily. Only take under medical supervision.
L-Citrulline
L-citrulline is an amino acid in watermelon converted to L-arginine that boosts nitric oxide production. As a supplement, it dilates blood vessels and lowers blood pressure.
Take 1000 to 1500mg L-citrulline once or twice daily. It’s generally well tolerated.
Vitamin C
Vitamin C supplements can mimic eating fruits and vegetables rich in this nutrient. Vitamin C recycles nitric oxide and shields vessels from damage that causes constriction.
Take 500 to 1000mg daily of vitamin C. Reduce dose if diarrhea develops as a side effect.
Magnesium
Magnesium relaxes the smooth muscle cells in blood vessel walls. Supplements can optimize blood levels in those deficient.
Take 400 to 500mg daily of magnesium glycinate, citrate, or chloride. Avoid magnesium oxide.
ED Medications
Erectile dysfunction drugs like sildenafil (Viagra) and tadalafil (Cialis) work by dilating blood vessels. This allows them to treat pulmonary hypertension beyond ED.
Always take under medical supervision. These medications should not be used by certain people due to risks.
Calcium Channel Blockers
Prescription calcium channel blockers like amlodipine, diltiazem, and others treat high blood pressure and angina by relaxing blood vessels.
These medications can help override vasoconstriction signals to allow blood vessels to remain open and relaxed.
Lifestyle Changes
Certain lifestyle changes beyond diet can also help dilate blood vessels:
Exercise
Aerobic exercise that gets your heart pumping causes blood vessels to dilate and remain elastic. Aim for at least 30 minutes daily of moderate exercise like brisk walking.
Weightlifting and sprints can also provide short bursts of dilation as your blood pressure rises. Over time, exercise remodels vessels.
Stress Reduction
Chronic stress triggers vasoconstriction through hormones like cortisol and adrenaline. Making time to relax combats this.
Try yoga, meditation, deep breathing, massage therapy, listening to music, or other relaxing activities.
Smoking Cessation
Smoking directly damages and constricts blood vessels while increasing inflammation, platelet stickiness, and artery plaque.
Quitting smoking and avoiding secondhand smoke are crucial to allow blood vessels to function properly and dilate.
Weight Loss
Carrying excess visceral belly fat puts added pressure on blood vessels and promotes inflammation. Losing weight can decrease blood vessel constriction.
Aim to lose about 1-2 pounds weekly through healthy diet changes and exercise until reaching a healthy weight.
Cold Exposure
Cold water immersion causes blood vessels to initially constrict before dilating as the body adapts. With regular cold exposure, this adaptation response improves.
Try contrast therapy alternating between 1 minute cold and 1 minute warm water immersion. Or take regular cold showers.
Compression Socks
For leg blood flow, consider graduated compression socks which provide gentle squeezing pressure. This stimulates blood and lymph flow when worn periodically.
Compression socks encourage dilation by preventing blood pooling in the legs and feet.
Conclusion
Dilating blood vessels naturally is possible through certain healthy foods, drinks, supplements, medications, and lifestyle habits. Focus on consuming nitrate and antioxidant-rich foods and beverages, taking recommended supplements, exercising, reducing stress, and making other vascular-friendly lifestyle changes. Work with your doctor to determine if medications or medical compression socks could also help improve circulation.
Improving blood vessel dilation and blood flow provides extensive benefits including reducing high blood pressure, treating angina and leg cramps, preventing disease, and optimizing organ function. Make dilation a priority by incorporating some of these daily tips and over time your vessels and circulation can change for the better.