It would be nice if there were a magical way to prevent spider veins — but there isn’t. That’s the bad news. The good news is excellent habits may be able to keep more of those tiny, twisted veins from appearing. Exercising and drinking lots of water, for example — both are beneficial for vein health.
Your diet matters, too. The right nutrients can benefit your circulatory system, and veins are a part of that. Some foods that prevent spider veins may already be sitting in your fridge or on your pantry shelf. The right foods can:
- Get rid of bloat
- Fight water retention
- Lower blood pressure
- Reduce cholesterol
- Reduce inflammation
- Relax blood vessels
5 Dietary Changes That Can Help Prevent Spider Veins
Read on to learn how to prevent spider veins from spreading.
1. Boost Your Nitric Oxide
Nitric oxide relaxes blood vessels naturally and lowers blood pressure. It’s formed from the nitrates in food — especially vegetables. In 1998, three U.S. scientists received the Nobel Prize for investigating nitric oxide and health.
Nitrates in processed meat like ham and bacon are bad for you but nitrates in vegetables don’t seem to have any harmful effects — and they’re great for your circulatory system. Try the following, as they’re believed to be foods that prevent spider veins:
- Spinach. This dark green veggie has nitrates and tons of other nutrients. It’s also one of the most versatile foods. It’s great in salads, soups, casseroles, smoothies, and by itself.
- Carrots. This vivid orange vegetable will brighten your plates and please your palate. It has nitrates, too, along with over a dozen vitamins and minerals.
You can also add celery, arugula, and beets to your diet.
2. Add Omega-3s
Of the fats you need in your diet, you should focus on omega-3s — a type of fatty acid that the body can’t make. Omega-3s protect the body from cardiovascular disease. They lessen inflammation in the body and reduce the risk of blood clots.
Fish is the best source of omega-3s. If you avoid eating fish for some reason, you can still get your omega-3s. Put these foods in your shopping basket:
- Salmon. This mild-flavored fish has both omega-3s and high-quality protein. It also contains vitamin D and vitamin B12, two nutrients that many people lack.
- Walnuts. As a tree nut with a distinctive taste, walnuts are enjoyable to eat and also provide a bevy of benefits for your heart. They reduce cholesterol, decrease blood pressure, and reduce inflammation.
You can also add mackerel, tuna, sardines, chia seeds, and flaxseed to your diet.
3. Learn About Rutin
Rutin is a plant compound that’s been shown to help a condition called chronic venous insufficiency, in which blood pools in the leg veins instead of returning to the heart. Rutin may strengthen blood vessels and prevent clots.
The evidence for rutin being good for the body is strong enough to boost sales of rutin supplements. But why take it as a pill when it’s readily available in food? If you’re interested in how to prevent spider veins, you’ll want to eat these foods:
- Buckwheat. Although it is considered a grain, buckwheat is the seed of a flowering plant. It’s also gluten-free. Cook it as a breakfast cereal or use it to make pancakes. You may have eaten toasted buckwheat in the form of kasha.
- Apples. The fruit that keeps the doctor away is good for vein health, too. Be sure to eat your apples unpeeled, as most of the rutin resides in the skin. Apples are also loaded with vitamins to prevent spider veins.
You can also add asparagus, figs, green tea, and black tea to your diet.
4. Pump up the Potassium
For vein health, you should limit your intake of salt. It causes you to retain water and stiffens blood vessels. However, scientists have found that potassium counteracts the effects of salt. It lowers blood pressure and keeps blood vessels flexible.
It’s possible to take potassium as a supplement, but dosing can be tricky. It’s better to get potassium in your food. Bananas are known to be high in potassium, but there are many other options, including these:
- Sweet potatoes. Besides a healthy helping of potassium, sweet potatoes contain some protein and a lot of fiber. Also rich in vitamin A, sweet potatoes fit the profile of a healthy carb.
- Watermelon. Although this luscious fruit is mainly water, it has vitamins A and C along with potassium. Watermelon also has lycopene, an anti-inflammatory compound believed to lower stroke risk.
You can also add artichokes, potatoes, beans, and Swiss chard to your diet.
5. Go for the Fiber
One of the best things you can do for vein health is to keep things moving along. When things slow down, you can feel heavy and bloated. That puts pressure on the legs and the veins in the legs. Fortunately, there’s an easy solution — more fiber intake.
Fiber comes in two forms, soluble and non-soluble. Non-soluble fiber adds bulk to the diet. Soluble fiber feeds the good bacteria in the gut. Add these fiber-rich foods to your shopping list:
- Beans. The great thing about beans is that they are all fiber-rich, so you can eat the ones you like. Maybe you’re a fan of black beans or you like your beans baked. Feel free to indulge your preference. Besides fiber, beans also have ample protein.
- Greens. The leafy tops of turnips and beets are nutrient-rich and also good sources of fiber. You can add collard greens to that list, too. If you dread washing, trimming, and cooking fresh greens, buy the frozen versions. They are easier to handle and just as good.
You can also add peas, lentils, barley, raspberries, and broccoli to your diet.
Get Help in Dealing With Existing Spider Veins
Foods that prevent spider veins taste delicious and will boost your overall health. But they can’t get rid of the spider veins you already have. For that, you’ll need to consult with a spider vein specialist.
At Medicus Vein Care, we treat spider veins with sclerotherapy, VeinWave™, and cutaneous laser therapy. One of these — or a combination — is sure to be right for your spider veins. Ready to find out more? Schedule a free consultation.