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How to Improve Blood Flow to Feet & Legs: Foods
Poor circulation in the legs and feet isn’t just an inconvenience - it can lead to serious health consequences. From walking difficulties to chronic wounds and even the risk of amputation, maintaining healthy blood flow is vital. In this article, we’ll explore the science behind leg circulation, identify the culprits behind reduced blood flow, and discuss actionable steps you can take - primarily through diet and lifestyle changes - to support a healthier vascular system.
Why Blood Flow to the Legs is Crucial
Your cardiovascular system is the lifeline of your body, delivering oxygen and nutrients to tissues and organs. The legs, being farthest from the heart, rely on strong circulation to function well. Poor blood flow can lead to peripheral arterial disease (PAD), a condition where narrowed arteries restrict circulation to the extremities. Left unchecked, this can result in a cascade of problems including intermittent pain, wounds that won’t heal, and even critical limb ischaemia - a condition akin to a "heart attack" of the leg.
Common Causes of Poor Leg Circulation
Understanding what hinders blood flow is the first step towards improvement. Key contributors include:
- Atherosclerosis: The buildup of cholesterol and lipids that narrows the arteries.
- Hypertension: High blood pressure damages blood vessel walls over time.
- Smoking and Vaping: Both harden arteries and increase the risk of blockages.
- Diabetes: This condition can damage blood vessels and nerves, leading to poor circulation and reduced sensation in the feet.
- Salt and Processed Foods: Excess sodium and ultraprocessed foods weaken blood vessels and contribute to inflammation.
The good news? These are largely preventable or manageable through diet, lifestyle changes, and targeted interventions.
Foods and Habits to Eliminate for Better Circulation
Before diving into what you should add to your diet, it’s essential to address what to cut down or eliminate entirely. These foods and habits can seriously harm vascular health:
1. Alcohol
Alcohol is a toxin that damages blood vessels and inhibits the stem cells necessary for vascular repair. Heavy drinking makes it harder for your body to maintain or restore circulation, especially in already compromised areas like the legs and feet.
2. Excess Salt
High salt intake not only raises blood pressure but also corrodes the lining of blood vessels, making them sticky and prone to cholesterol buildup. Opt for low-sodium options and avoid ultraprocessed foods that are often laden with hidden salts.
3. Smoking and Vaping
Nicotine in any form wreaks havoc on blood vessels, hardening them and promoting atherosclerosis. Quitting smoking or vaping is non-negotiable for anyone concerned about circulation and overall cardiovascular health.
4. Unhealthy Lipid Levels
High cholesterol and triglycerides narrow arteries, reducing blood flow. Regular blood lipid checks and a diet low in saturated fats are key to keeping these levels in check.
Foods That Boost Circulation and Vascular Health
Now that we’ve addressed what to avoid, let’s focus on the positive. Specific foods can actively support blood flow by reducing inflammation, improving blood vessel health, and promoting angiogenesis (the formation of new blood vessels). Here are some nutrient-dense options to consider:
1. Beans and Legumes
Beans such as black beans, kidney beans, and lentils are rich in dietary fibre, which lowers cholesterol and reduces inflammation. They also help decrease visceral fat, which takes pressure off the heart and blood vessels, allowing for smoother circulation.
2. Carrots
Packed with carotenoids, carrots reduce harmful body fat and inflammation, making blood flow more efficient. Their high fibre content also supports gut health, which in turn aids lipid metabolism and vascular repair.
3. Garlic
Garlic is a powerhouse for vascular health. It lowers bad cholesterol (LDL), boosts good cholesterol (HDL), and has anticoagulant properties, preventing blood clots that can block circulation. Garlic also stimulates nitric oxide production, improving blood vessel function.
4. Dark Chocolate
Rich in flavonoids, dark chocolate supports vascular health by reducing inflammation and improving blood flow. It also recruits stem cells from the bone marrow to repair damaged blood vessels. For maximum benefit, choose chocolate with at least 70% cacao content and avoid dairy additives, which can inhibit flavonoid absorption.
5. Black Tea
Black tea contains polyphenols and catechins similar to those in green tea. These compounds improve circulation by releasing stem cells into the bloodstream and enhancing blood vessel flexibility. For optimal absorption, avoid adding dairy milk, as it reduces the bioavailability of these beneficial compounds.
6. Barley
Barley contains beta-glucan, a soluble fibre that improves gut health, reduces inflammation, and directly promotes angiogenesis. Incorporating barley into soups or stews is an excellent way to support circulation.
7. Mushrooms
Mushrooms, especially varieties like shiitake, portobello, and porcini, are another rich source of beta-glucan. Don’t discard the stems - they contain double the amount of beta-glucan as the caps and are easy to include in cooking.
8. Dried Fruits with Peels
Fruit peels are rich in ursolic acid, a compound shown to improve circulation and promote blood vessel growth. Dried fruits like apricots and prunes provide concentrated amounts of this nutrient, but consume them in moderation due to their natural sugar content.
9. Omega-3 Fatty Acids
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3s, which protect stem cells and reduce inflammation. For a more sustainable option, choose smaller fish lower on the food chain to avoid heavy metal contamination.
Practical Tips for Maintaining Healthy Circulation
In addition to dietary choices, certain cooking methods and lifestyle habits can further support vascular health:
- Avoid Fried Foods: Frying creates harmful compounds that inflame blood vessels. Instead, opt for steaming, baking, or sautéing with healthy oils like extra virgin olive oil.
- Stay Active: Exercise promotes muscle contraction in the legs, which helps push blood back to the heart.
- Monitor Blood Pressure and Lipid Levels: Regular check-ups can help detect and manage risk factors early.
- Focus on Gut Health: A healthy microbiome lowers inflammation and supports blood lipid metabolism. Include fermented foods like sauerkraut or take probiotics such as Lactobacillus reuteri.
Key Takeaways
- Avoid harmful habits: Reduce alcohol, salt, smoking, and ultraprocessed foods to protect blood vessel health.
- Incorporate circulation-friendly foods: Add beans, carrots, garlic, dark chocolate, black tea, barley, mushrooms, and fatty fish to your diet.
- Prioritise gut health: Foods high in fibre and probiotics improve lipid metabolism and vascular repair.
- Opt for healthy cooking methods: Avoid frying and use heart-friendly oils.
- Stay proactive: Regularly monitor blood pressure and cholesterol levels to catch and manage issues early.
Conclusion
Maintaining optimal blood flow to your legs and feet is a cornerstone of overall health and well-being. By eliminating harmful habits and embracing a nutrient-rich diet, you can significantly improve circulation, reduce inflammation, and support your body’s natural repair mechanisms. Whether you’re managing existing vascular issues or aiming to prevent them, these changes are both practical and transformative. Start small, stay consistent, and enjoy the benefits of better leg health for years to come.
Source: "Optimize Your Circulation: Foods & Drinks For Better Blood Flow To Your Feet & Legs | Dr. William Li" - MedSense, YouTube, Aug 26, 2025 - https://www.youtube.com/watch?v=zcHLnkBN8GE
Use: Embedded for reference. Brief quotes used for commentary/review.
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What is IMPOSSIBREW®?
IMPOSSIBREW® is a pioneering non-alcoholic beer brand based in the UK that aims to create the world's most complete alcohol alternative using patent-pending technology.
Founded by Mark Wong in 2021 and working with some of the world's best professors, scientists and expert brewers, IMPOSSIBREW® specialises in expertly crafted non-alcoholic beers designed to match full ABV beers in both taste and feeling.
Product Range
IMPOSSIBREW® offers a range of enhanced non-alcoholic beers, including:
- Enhanced Lager (0.5% ABV)
- Enhanced Pale Ale (0.5% ABV)
- Limited Editions (Seasonal)
Key Benefits
The key feature that sets IMPOSSIBREW® apart is its proprietary "Social Blend™" - a combination of active botanical ingredients and nootropics using patent-pending technology* designed to recreate the relaxing effects of alcohol without the negative side effects.
Along with record-breaking quality flavour that comes from a unique process without removing alcohol.
Social Blend™ Ingredients
Developed with leading scientists in top UK universities, Social Blend™ includes:
- L-Theanine
- Ashwaghanda
- Soluble Plant Fibres
- Vitamin B1
- Various Plant Extracts.
These ingredients are chosen for their potential to boost serotonin, promote relaxation, and create a calming effect similar to the "one or two pint feeling" without hangovers.
See more details on our very own research paper, with over 1,000 participants:
- More than 70% said they felt relaxed after consuming IMPOSSIBREW®.
- 88% have reduced alcohol consumption since discovering IMPOSSIBREW®.
- 95% have told a friend about IMPOSSIBREW® after trying.
- 3/4 say that IMPOSSIBREW® is "the most complete alcohol alternative currently available on the market today".
Recognition
IMPOSSIBREW® has received several notable achievements:
- Featured on BBC's Dragons' Den
- Awarded the first and only Gold Medal in the No/Low beer category from the London Beer Competition
- Received multiple industry Gold awards in categories against Full-ABV beers
- Most followed No/Low Alcohol brand on TikTok globally.
Mission and Vision
IMPOSSIBREW® is on a mission to redefine non-alcoholic drinking by creating better-than-alcohol alternatives for those who love beer but want to avoid the health risks associated with alcohol consumption.
The company aims to become the global leading alcohol alternative brand, focusing on helping people transition to a healthier mode of relaxation without the traditional issues and side effects of alcohol.
Production and Ingredients
IMPOSSIBREW® combines traditional brewing methods with their proprietary Social Blend™ along with patent-pending technology*
The beers are made with traditional brewing ingredients such as water, malted barley, wheat, hops, and yeast, in addition to the Social Blend™ components - leveraging their unique cryogenic fermentation process, which means no alcohol is ever removed from the product - ensuring the most authentic quality taste you've come to expect.
Who is it for?
IMPOSSIBREW® caters to consumers who:
- Are busy professionals and parents who would like to unwind with a drink but don't want the hangovers.
- Enjoy the taste and relaxing experience of beer
- Are looking for healthier alternatives to alcohol, with lower calories, carbs and sugar
- Want to avoid hangovers and other negative effects of alcohol consumption
- Are interested in functional beverages with potential mood-enhancing properties
By offering a unique product that aims to replicate both the taste and feeling of alcoholic beer, IMPOSSIBREW® is positioning itself at the forefront of the growing non-alcoholic beverage market.
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Give it a try today with our Welcome Bundle and get 2 Free Beers with your first purchase. Get it delivered straight to your door, risk-free with our 30-day money-back guarantee.
We hope you enjoy them as much as we do and we can't wait for you to try.
*Patent pending in the UK under application number GB2415685.3
How does 'Social Blend™' work?
Social Blend™ is our proprietary alcohol alternative made from a blend of science-backed ingredients using patent-pending technology*.
Designed to replicate the sensory and social relaxing experience of drinking, minus the headaches (and bad decisions).
Developed with Dr Paul Chazot, Bioscience Professor and Chair of Pharmacology at Durham University.
Key Components and Mechanisms
- L-Theanine:
- Ashwagandha Root:
- Vitamin B1 (Thiamine):
- Various nootropic herbs:
Benefits
- Relaxation: The blend promotes a state of relaxation without the sedative effects typically associated with alcohol.
- Mental Calm: By boosting alpha brain waves and serotonin levels, it helps maintain a calm and focused mental state.
- Stress Relief: The combination of L-Theanine, Ashwagandha, and Vitamin B1 helps mitigate stress and anxiety.
- Mood Enhancement: The inclusion these ingredients and other botanicals supports mood regulation and overall positive outlook.
IMPOSSIBREW®'s Social Blend™ is a carefully crafted combination of nootropic and adaptogenic ingredients designed to offer a relaxing and mood-enhancing experience without the drawbacks of alcohol. It leverages the natural properties of its components to promote relaxation, reduce stress, and enhance mood, making it a unique alternative to traditional alcoholic beverages.
(Read our latest research paper here)
*Patent pending in the UK under application number GB2415685.3
Do you ship overseas?
We ship to the UK Mainland for free when you spend over £35
We aim to expand internationally soon - stay tuned!
If you have any queries, feel free to email: hello(@)impossibrew.co.uk
How long will it take to get my orders?
For UK mainland deliveries, normal orders processed here will take 1-3 business days to arrive, with an optional upgrade to Next Day Delivery available (12pm cut-off).
Delivery details will be provided in your confirmation email.
How is 0.5% ABV alcohol-free?
Yes, we know it's confusing. Isn't 0.5% ABV still alcoholic? Officially, 0.5% ABV is classified as Dealcoholised.
- In fact, most things we consume daily have more than 0.5% ABV
- Burger Rolls - 1.2% ABV
- Orange Juice - 0.5% ABV
- Ripe Banana - 0.5% ABV
After more than 2 years of research, we've found that the 0.5% ABV from our natural brewing process significantly increases both flavour and mouthfeel - without spiking your blood alcohol level (BAC).
Is it really gluten-free?
Yes, IMPOSSIBREW® Enhanced Lager is gluten-free. Even though it contains wheat and barley, our beers have been third-party tested to contain less than 10 parts per million (PPM) of gluten, which meets the criteria to be listed as, and labeled gluten-free.
Does it have alcohol tax?
No. While it is true that our beers don't contain alcohol, and thus don't incur UK alcohol duty, we'd like to highlight some factors here that might be helpful in reflecting the value we provide.
- One-to-One Brewing Process: At IMPOSSIBREW, we take pride in our unique brewing techniques. Unlike other non-alcoholic beers, our products are never diluted, watered-down, or have their alcohol content removed - and some even dilute their alcoholic beers up to 5x. This means that our brewing process involves the same level of craftsmanship, time, and resources as a traditional craft beer, resulting in comparable production costs.
- Effective Nootropics: In our commitment to creating the most relaxing non-alcoholic beers, we utilise only the highest quality nootropics as our active ingredients, in safe and effectives dosages. At current alcohol tax rates for a 5% ABV beer, the cost of our nootropics more than double that. Instead of contributing the amounts as tax, why not have it contribute to the product quality itself?
- Small Scale Brewing: Currently, we operate on a smaller scale, which makes us less competitive than large, commercial brewers (often +10,000x our brewing size). As a growing business, we are passionate about our mission to create unique, high-quality non-alcoholic experiences, and we truly appreciate your support. As we continue to grow and expand our production capabilities, we look forward to passing on even more savings to our valued community!
At IMPOSSIBREW, we prioritise offering our customers an enhanced, premium, non-alcoholic beer experience by combining innovative brewing techniques, quality active nootropic ingredients, and award-winning taste. While our pricing may differ from other non-alcoholic competitors, we believe that the value proposition and unique experience our beers provide are well worth it.
At the end of the day, tasting is believing. So give it a try and let us know what you think - risk-free with our IMPOSSIBREW® Guarantee.
Who shouldn't drink IMPOSSIBREW®?
It is not recommended for pregnant or breastfeeding women, those with certain medical conditions like GI disorders or hypertension, or individuals taking specific medications such as antidepressants or blood thinners. If you fall into any of these categories, it's best to consult with your doctor first.
Ashwagandha can lead to overstimulation (i.e. restlessness) if taken alongside thyroid medication.
What is your philosophy?
For thousands of years, we had only one way to unwind together. One way to let our guards down. One way to bridge the gap between who we are and who we are with others.
Not because it was perfect. But because it was all we had.
We decided that wasn't good enough.
We exist because we believe in a world where social connection doesn't demand compromise.
Where being present with others doesn't mean being absent from yourself. Where letting go doesn't mean losing control.This isn't about removing alcohol. This is about something better.
Our Social Blend™ technology isn't an accident. It's the result of questioning everything we thought we knew about social drinking. About working with scientists to understand what we're really seeking in these moments of connection. About daring to imagine something that wasn't possible before.
We believe the greatest innovations don't just solve problems - they change how we live. They make us question why we ever settled for less.
That's what we're building. Not just a drink, but a new way forward. A future where social connection comes without compromise. Where tradition meets innovation. Where science meets ritual.
This is the future of social drinking.
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