Frequent headaches, dizziness, poor concentration, constant feeling of cold, swelling, leg pain, cramps... All these are symptoms that may indicate poor circulation. These are also precursors to stroke or heart attack, the most common cause being improper diet, lack of physical activity, smoking...
Nutritionists recommend plenty of fatty fish, whole grains, berries, citrus fruits, and lots of healthy spices (rosemary, cinnamon, ginger, turmeric) for poor circulation. On the other hand, excessive consumption of foods high in (unhealthy) fats and sugars is one of the very serious triggers of these problems. Unsaturated fatty acids can be found in milk and dairy products, fatty meat and processed food, egg yolks, with offal being particularly dangerous. The biggest problem is that many people completely ignore poor circulation and are not even aware of the real cause of their problems.
Cold feet are not only a result of cold weather!

Food for circulation

The Mediterranean diet is the only and most effective solution to these problems. Fresh fruits, various vegetables, lean fish and meat, and whole grains (nuts, seeds) are the best recipe for overcoming these issues. Incorporate plenty of legumes, beans, lentils, peas, and squash into your diet, but do not mix them with meat.

Avoid:

Among the most dangerous foods are sugar and salt. Also avoid grilled meat, low-fat baked goods, sweetened coffee, milk and whipped cream, and be cautious with red wine (optimal consumption is 1 deciliter every other day).

Recommendations:

Maintain a healthy body weight (you do not have to be super skinny, but you should feel healthy, fit, and without the aforementioned symptoms) Eat plenty of raw fruits and vegetables every day Have fish at least once a week Consume whole grains Use cold-pressed olive oil Drastically reduce the amount of salt (use potassium salt if possible) Drink plenty of water and herbal teas Treat yourself to at least half an hour of calm and soothing walk every day.

And a little extra...
Drinking alcohol can also bring benefits if consumed in moderation. A sip of homemade brandy (0.3 deciliters) will instantly boost your blood circulation. This is the fastest and easiest way to stimulate circulation. Many will remember that our grandparents often started the day with a glass of brandy.
If you do this every other day and do not continue for more than a week, you will at least boost your immune system to a higher and stronger level, especially during winter. Some even recommend doing this only for a week each month, and only during autumn and winter, or as needed.