5 Natural Ways to Improve Circulation and Prevent Blood Clots, According to Dr. Sanjay

As a cardiologist with more than 12 years of experience, I’ve seen how quickly blood clots can turn into life-threatening emergencies when they’re not recognized or prevented.
Clots in the legs (deep vein thrombosis) or lungs (pulmonary embolism) are among the most serious complications I treat, but the encouraging news is that most are preventable.
Your daily habits have more influence than you might realize. By making a few consistent changes, you can greatly reduce your risk and keep your circulation strong.
Here are five practical strategies I recommend to my patients:

1. Move Your Body Regularly

When you’re still for long periods, blood tends to collect in the lower legs. Movement activates the calf muscles, which act like pumps to push blood back toward the heart.

• Break up sitting time: Stand up, stretch, or walk for at least 5 minutes every hour. Even these short bursts of movement make a measurable difference. Studies show that regular breaks in sitting time improve blood flow, lower inflammation, and help prevent the sluggish circulation that can lead to clot formation.

• During travel: On flights or long car rides, do simple foot pumps or ankle circles, and take walking breaks when possible.

• After illness or surgery: Ask your care team when it’s safe to start moving again—early mobility is one of the best clot preventers.

2. Know Your Risk Factors

Some people are more vulnerable to blood clots than others. Your personal risk can be influenced by age, family history, medical conditions, or lifestyle factors.

• Higher-risk situations: Surgery, hospitalization, pregnancy, cancer treatment, hormone therapy, obesity, or a previous clot.

• What to do: If you fall into one of these categories, speak with your doctor before travel, procedures, or extended bed rest. You may benefit from additional preventive measures.

3. Stay Hydrated and Eat for Vascular Health

Blood that is too thick or sluggish flows more slowly through your vessels, which increases the chance of clotting. Hydration and nutrition both play a key role.

• Hydration matters: Aim to drink water steadily throughout the day—especially on travel days or in hot weather. Even mild dehydration thickens the blood,
  which can raise clot risk. If plain water feels repetitive, try sparkling water or add slices of citrus or cucumber to make it more appealing.

• Protective foods: Fatty fish, garlic, leafy greens, and turmeric all contain compounds that support blood vessel flexibility and help regulate clotting factors.
  For example, omega-3 fatty acids from fish reduce platelet stickiness, while leafy greens provide vitamin K, which plays a role in balanced clotting.

• What to limit: Alcohol, excessive salt, and heavily processed foods can cause dehydration and low-grade inflammation that strain the vascular system.
  Replacing processed snacks with whole-food alternatives can have a measurable impact over time.

4. Use Compression Wisely

Graduated compression stockings apply gentle pressure to the legs, which helps blood move back to the heart and prevents blood from pooling in the lower veins.
By supporting healthy circulation in this way, they reduce swelling, leg fatigue, and the sluggish blood flow that can contribute to clot formation. They can be particularly
effective on long trips or if you’re prone to swelling.

• When helpful: Clinical studies show they can reduce the risk of clots, especially during long-haul flights or periods of prolonged inactivity. They work by narrowing veins just enough to keep blood flowing efficiently instead of pooling.

• Use with care: Proper fit is essential—stockings that are too loose won’t help, and ones that are too tight may be uncomfortable or even harmful. For healthy adults without underlying vascular disease, light to moderate compression can be safe and effective.

• Not for everyone: People with peripheral artery disease, advanced diabetes-related circulation problems, or certain skin conditions should not use compression socks without medical guidance, as they can worsen circulation in those cases.

5. Eliminate Smoking and Nicotine

Nicotine directly damages blood vessels and makes blood more prone to clotting. Quitting is one of the most powerful steps you can take for your cardiovascular health.

• Why smoking raises risk: The chemicals in cigarette smoke injure the lining of blood vessels, triggering inflammation and making blood platelets more likely to stick together—both of which contribute to clot formation.

• Benefits start quickly: Circulation begins to improve within weeks of quitting, and blood vessels regain some of their natural flexibility. Within a year, the risk of clotting and heart disease drops significantly.

• Beyond cigarettes: It’s important to note that vaping and smokeless tobacco products still deliver nicotine and other chemicals that impair circulation. Truly lowering risk means eliminating all nicotine sources.

Blood clots can be devastating, but prevention is largely within reach. By staying active, knowing your risks, fueling your body well, using compression when appropriate, and avoiding nicotine, you can protect your circulation and dramatically lower your chances of a clot.

If you ever notice leg pain, swelling, or warmth—or sudden chest pain or shortness of breath—don’t wait. Seek medical care immediately. Awareness and prevention truly save lives.