When my mom was first diagnosed with thickened blood, the doctor prescribed medication. But he also said something important: “What’s on your plate works just as well.”

And he was right. There are foods that help keep blood flowing more easily, lower the risk of clots, and make things easier on the heart and blood vessels.

I’ve put together a list of the simplest, most accessible foods you can add to your daily diet. Honestly, many of them are now staples in my own kitchen.

1. Avocado and Olive Oil

The healthy unsaturated fats in these foods help make blood less “sticky” and lower bad cholesterol. I love adding avocado to salads and using olive oil instead of store-bought dressings.

The key: it should be cold-pressed oil, not something used for frying.

2. Fatty Fish

Mackerel, herring, sardines, and salmon are rich in omega-3 fatty acids. They not only protect the heart but also improve blood flow.

Now my mom bakes mackerel with lemon twice a week. Simple and healthy.

3. Garlic and Onions

Yes, the smell is strong. But these two contain compounds that reduce platelet clumping—put simply, they help prevent blood clots.

I’ve noticed myself that when Mom eats more onions in her salads, her blood pressure stays calmer.

4. Grapes and Pomegranates

Dark grapes and pomegranate juice are packed with polyphenols and antioxidants that strengthen blood vessels and help blood move more freely.

One important note: it’s best to dilute juices with water to avoid excess sugar.

5. Tomatoes

Tomatoes and tomato juice contain lycopene—a powerful antioxidant that strengthens blood vessels and thins the blood. No wonder countries where people eat a lot of tomatoes have fewer heart problems.

6. Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds all provide magnesium and omega-3s—two essentials for healthy blood and vessels.

I like to add flaxseeds to yogurt or oatmeal. Easy and healthy.

7. Citrus Fruits

Oranges, lemons, and grapefruits are high in vitamin C, which strengthens blood vessels and reduces blood thickness. My mom drinks warm lemon water every morning—and says it makes her feel more energized.

What Makes Blood Thicker?

I’ve noticed that going overboard with certain foods has the opposite effect and makes the body feel heavier:

• Too much salt (it retains water and thickens the blood)

• Fatty meats and sausages

• Sweets and white bread

• Chronic dehydration (not drinking enough water)

Bottom Line

Food really does work—it’s not a myth. Fish, nuts, garlic, citrus fruits, and tomatoes help keep blood “alive” and free-flowing, which means less strain on the heart and vessels. And it all comes without pills or extra expenses.

Important: These are my personal observations and information gathered from open sources. If you have serious blood or heart conditions, be sure to discuss your diet with your doctor.