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Healthy Foods and Recipes to Promote Vein Health

fall foods for vein health

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Did you know that what you eat can affect your vein health? Food can either heal or harm your health from the inside out, so this fall, get on track with what you’re eating and how it’s affecting your vein health. We’ve previously rounded up some of the top foods that are great for healthy veins on our blog, but this time we are back with fall-centric foods and recipes that will make cooking foods for vein health fun and flavorful this season.

Chia Seeds

Those little black seeds that get stuck in your teeth are actually great for your veins. Chia seeds and flaxseeds help keep your digestion working correctly, which keeps you from bloating. This helps to reduce pressure on the veins in your legs, as well as keep you at a healthy weight.  Here’s a great fall recipe that incorporates those chia seeds into your diet.

chi seeds

Pumpkin Pie Chia Seed Pudding Via Jessica in the Kitchen

What you need:

  • ¼ cup (42g) chia seeds
  • 1 cup almond or coconut milk
  • 1 tablespoon agave syrup or maple syrup
  • ¾ teaspoon pumpkin pie spice
  • ½ cup pumpkin purée
  • Pinch sea salt
  • Chopped pecans, for garnish

What to do:

  1. In a bowl or in individual jars, mix all of the ingredients together with a whisk. Stir until completely combined and pumpkin is smooth throughout the mixture.
  2. Taste test and adjust based on whether you want more sweetener or spices.
  3. Set in the fridge covered for 4 hours or overnight.
  4. Remove from the fridge and spoon into individual jars if you haven’t already. Top with a drizzle of almond or coconut milk and some pecans.


Berries are some of our favorite foods here at Vein Clinics of America and it’s not just because of how they taste. Blackberries are great antioxidants that work to keep your veins strong and combat inflammation issues.  Here’s a tasty way to bring blackberries into your life this fall to promote healthy veins.


Blackberry Pie Bars Via The Novice Chef

What you need:

  • 3 cups all-purpose flour
  • 1 1/2 cups sugar, divided
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • Zest and juice of one lemon, divided
  • 1 cup (2 sticks) cold unsalted butter, cut into 1-inch slices
  • 1 large egg
  • 2 teaspoons vanilla extract
  • 4 cups fresh blackberries
  • 4 teaspoons cornstarch

What to do:

  1. Preheat the oven to 375°F. Grease a 9×13 inch pan.
  2. In a food processor, pulse together flour, 1 cup of sugar, baking powder, cinnamon, salt, and lemon zest. Add the butter, egg and vanilla extra. Pulsing until dough is crumbly. Pat half of dough into the bottom of the prepared pan, saving the remaining dough for the topping.
  3. In a medium bowl, stir together the remaining 1/2 cup sugar, cornstarch, and lemon juice. Gently mix in the blackberries. Sprinkle the blackberry mixture evenly over the crust. Crumble remaining dough over the berry layer.
  4. Bake in preheated oven for about 45 minutes, or until the top is slightly brown (you are only looking for the top to slightly brown, if you cook for too long – the bottom will burn).
  5. Cool completely before cutting into squares. Store in an airtight container.


Ginger is known for its anti-inflammatory properties, but it is also great for your veins. It works to improve circulation in your body and helps to dissolve fibrin in your blood vessels, which is what many people struggle with in vein issues.  Here’s a tasty ginger recipe to try.

Carrot Ginger Soup Via Grateful Grazer

What you need:

  • 2 cups cooked split peas (see note)
  • 2 tablespoons vegetable oil
  • 1 cup diced sweet onion (1/2 large)
  • 3 ⅓ cups diced sweet potato (2 medium)
  • 3 cups diced carrots
  • 4 cups vegetable broth
  • 4 cloves minced garlic
  • 2 teaspoons grated ginger
  • 1 tablespoon turmeric
  • Salt and pepper

What to do:

  1. Heat oil in a large stockpot over medium-high heat. Add onion and cook 5 minutes, or until translucent.
  2. Stir in sweet potatoes and carrots, and cook, stirring occasionally, 10 minutes, or until softened.
  3. Stir in broth, garlic, ginger, turmeric, and salt and pepper. Bring to a boil, and then reduce heat to a simmer, and cook 20 minutes, or until vegetables are tender. Remove from heat.
  4. Use an immersion blender or ladle the soup (in batches if needed) into a blender container. Blend on high 2-3 minutes, or until soup is pureed and smooth.
  5. Stir in cooked split peas, and garnish with chives, basil, and plain yogurt if desired.


The juice from beets is full of nitrates which help to improve blood circulation and keep it running smoothly. These nitrates work to open up blood vessels which means you get a better flow of oxygen and thus, lower blood pressure. Let’s see how you can eat beets this fall.


Roasted Beets with Balsamic Glaze Via Simply Recipes

What you need:

  • 2 pounds red beets, medium-sized, scrubbed clean, green tops removed
  • 2 teaspoons extra virgin olive oil
  • Salt
  • 1/2 cup balsamic vinegar
  • 2 teaspoons sugar
  • 1 teaspoon grated orange zest
  • Freshly ground black pepper

What to do:

  1. Preheat oven to 400°F and line pan with aluminum foil.
  2. Rub beets with olive oil, sprinkle with salt, place in pan, cover with foil: Place the beets in the pan. Rub olive oil over the beets, and sprinkle with salt. Cover the beets with another sheet of aluminum foil.
  3. Roast for 1 to 2 hours: Roast for 1 to 2 hours, depending on the size of the beets and how old they are. After 1 hour, test every fifteen minutes by poking a beet with the tines of a fork.
  4. Once the fork tines go in easily, the beets are tender and cooked. Remove from the oven.
  5. Prepare balsamic glaze: While the beets are cooling, prepare the balsamic glaze. In a small, shallow sauté pan, add the balsamic vinegar and sugar. Heat on high until the vinegar has reduced to a syrup consistency. Remove from heat.
  6. Peel and cut cooked beets: After the beets have cooled for several minutes, but are still warm to the touch, peel off the outer skins and discard. Cut the beets into quarters or more, bite-sized pieces.
  7. Pour glaze over beets: Place beets in a serving bowl. Pour balsamic glaze over the beets. Stir in grated orange zest, and add salt and pepper to taste.
  8. Garnish with a little orange zest to serve.

Indulging in healthy food for vein health is an easy thing to do, especially with these tasty fall flavors and recipes.

Have any questions about 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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