Eat plenty of fruits and vegetables rich in antioxidants, like blueberries and spinach. Antioxidants combat oxidative stress, improving blood vessel health.
Include foods high in nitrates, such as beetroot and leafy greens. Nitrates convert to nitric oxide in the body, relaxing blood vessels and improving blood flow.
Boost your intake of omega-3 fatty acids from sources like salmon and flaxseed. Omega-3s reduce inflammation and support cardiovascular health.
Regularly incorporate high-intensity interval training (HIIT). Short bursts of intense exercise followed by brief recovery periods significantly improve cardiovascular fitness and blood flow.
Engage in moderate-intensity aerobic exercise, like brisk walking or cycling, for at least 30 minutes most days of the week. This strengthens your heart and improves circulation.
Strength training, focusing on compound exercises like squats and deadlifts, increases testosterone levels which can positively influence erectile function. Aim for 2-3 sessions per week.
Maintain a healthy weight. Obesity negatively impacts blood flow and contributes to erectile dysfunction. Losing even a small amount of weight can make a big difference.
Limit alcohol consumption. Excessive alcohol intake damages blood vessels and negatively affects erectile function.
Quit smoking. Smoking severely restricts blood flow and damages blood vessels. This is crucial for overall health and erectile function.
Drink plenty of water to maintain proper hydration, which is vital for optimal blood flow.
