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Eat These Foods For Healthy Veins and Arteries

Fresh vegetables in boxes on a rack at a grocery store.

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Have you ever thought about how the food you eat affects your vein health? We are guessing the answer to that question is “no.” People think about how their diet affects their weight, energy, etc. But typically not their veins. We are here to tell you to start thinking about how what you’re putting into your belly impacts your vein health. We are going to into the foods you should be consuming to keep your veins in tip-top shape. Before we do, let’s talk about why your veins are so important in the first place.

Why You Should Care About Your Vein Health

Veins are one of those things that you don’t really think about until something goes wrong. So, if you don’t suffer from vein disease, chances are good you’ve never really put much thought into your veins. However, if you aren’t on top of keeping your veins healthy, they may at some point become a problem. Then you may be forced to think about them all the time. Rather than waiting for your veins to become a problem, let’s learn a bit about them now to hopefully prevent any issues from arising.

The Role of Your Veins

So, now that we’ve convinced you that your veins are important, we will prove it. Your veins are what transfers oxygen and nutrients throughout your body via your blood. The blood that your arteries pump to all parts of your body has to make its way back up to your heart somehow. And that “somehow” is via your veins. With damaged veins, getting blood back up to your heart becomes a struggle. You can imagine the havoc that wreaks on the rest of your body (think deep vein thrombosis, and worse). Thus, the importance of keeping your veins healthy.

There are a number of ways that you can work to keep your veins healthy, such as:

  • Keeping a healthy weight
  • Exercising regularly
  • Refraining from sitting or standing too much
  • Staying away from wearing clothes that are especially tight on your waist and thighs
  • Avoiding spending excess time wearing high heels

In addition to the above, one of the most important ways you can keep your veins healthy by eating proper food.

What to Eat to Keep Your Veins Healthy

1. Foods rich in fiber

Fiber is integral to your digestion, and thus what helps you maintain a healthy weight. Healthy weight reduces your risk of developing varicose veins or lessens the issue veins you may already have. Obesity is one of the top things putting people at risk of varicose veins. How is that?

Extra weight puts extra pressure on your veins. This can cause your veins to become damaged and develop clots and varicose veins. Work to keep that from happening by introducing more fiber into your diet. Not only will fiber help keep your weight at a healthy place, but it will also help keep your cholesterol lower.

Some of our favorite fiber-rich foods include:

  • Popcorn
  • Oatmeal
  • Brown rice
  • Leafy greens
  • Broccoli
  • Avocado
  • Chia
  • Lentils

2. Foods low in sodium.

Some salt is good for you, but not too much. If you’re consuming too much sodium, your body will retain water. This makes it harder for fluids to run through your veins. So, aim to stay away from consuming too many high-sodium foods.

3. Foods rich in vitamin C

Vitamin C is great for you for a number of reasons, but one of them is keeping your veins healthy. This essential vitamin keeps your veins full of collagen and elastic. As a result, your veins are more flexible and able to contract and dilate, which allows the blood to flow through properly. And, as you learned above, that is crucial to your overall health.

Some of our favorite vitamin C rich foods include:

  • Broccoli
  • Strawberries
  • Cauliflower
  • Pineapple
  • Dark leafy greens
  • Brussels sprouts
  • Oranges
  • Bell peppers

4. Foods rich in vitamin E

Blood clotting a.k.a. Deep Vein Thrombosis is a vein disease that pops up when your deep muscles develop a blood clot. And, as we mentioned above, DVT can cause some serious problems for your body. However, there’s a way that you can help combat the onset of blood clots — by increasing your vitamin E intake. Vitamin E works to prevent your blood platelets from sticking together, which is what causes clotting. So, it’s a good idea to put more vitamin E into your body.

Some of our favorite vitamin E rich foods include:

  • Nuts
  • Seeds
  • Avocados
  • Olive oil
  • Pumpkin
  • Mangos
  • Dark leafy greens
  • Fish

Tie It All Together With Water

There is no denying that drinking water is great for you. According to the CDC, water helps your body:

  • Normalize temperatures
  • Lubricate and cushion joints
  • Protect the spinal cord and other sensitive tissues
  • Rid the body of wastes through urination, perspiration, and bowel movements

Ensuring you are drinking enough water is the key to helping your body keep a healthy balance of fluids. This balance allows you to properly digest food and keeps your body working as it should be. This includes your veins. Make sure you keep sipping on that water throughout the day to keep your veins healthy and happy, and your entire body will thank you.

Want to learn about how to improve your vein health?

Medically Reviewed by

Dr. Satish Vayuvegula
Dr. Satish Vayuvegula is the National Medical Director at Vein Clinics of America. Certified by the American Board of Venous & Lymphatic Medicine, Dr. Satish Vayuvegula is recognized as a physician who has met rigorous standards of knowledge and extensive training in phlebology, the diagnosis and treatment of varicose vein disease and related disorders. Dr. Satish also shares his passion and expertise by serving as a board member of the American Vein and Lymphatic Society, the predominant national organization for venous and lymphatic disease.

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