- Exercise is the most powerful enhancer of vasodilatory capacity and blood flow, so make sure you are doing regular partaking in some physical activity.
- Foods and drinks such as berries, dark chocolate, apples, teas, spinach and beetroot contain ingredients which are beneficial for improving blood flow. These should be incorporated into your diet.
- Don’t consume excessive sodium. Aim for the recommended daily intake of between 4-6 grams of salt per day.
- Take a high-strength, mercury-free fish oil supplement containing at least 250 mg EPA and 150 mg DHA. Reduce intake accordingly if you consume fatty fish regularly (at least 2 times a week).
- Eating healthy fats improves blood flow. Sources such as flaxseed, walnut and soybean oils have to best ratio of omega-3:omega-6.
- Partake in regular moderate or intense exercise as this increases the body’s natural antioxidantcapacity over time. Do not take antioxidantsupplements (e.g. Vitamin C and E) during training as these can inhibit the increase in your natural antioxidant capacity.
- Ensure regular intake of the most effective antioxidant nutrients like bright-coloured fruit and vegetables, greens, berries, dark chocolate, green tea, coffee, selenium (50 micrograms per day), zinc (at least 10 mg per day) and whey protein (1-3 portions per day).
- Most fat intake beyond that obtained through animal/fish sources should consist of sources such as avocado, fish oil, flaxseed oil, canola oil, walnut oil and coconut oil.
- Avoid large portions of high GL foods.