Vitamin E improves blood flow, thins blood slightly, and protects vessels from oxidative damage that worsens edema.
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Daily target: 15 mg (22 IU).
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Top foods: Sunflower seeds (1 oz: 10 mg), almonds (1 oz: 7 mg), spinach (1 cup: 4 mg), wheat germ oil (1 tbsp: 21 mg), hazelnuts.
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How it helps: Studies link vitamin E to better microcirculation in PAD legs, reducing swelling.
Tip: Nuts/seeds handful daily; avoid high doses if on blood thinners.
5. Omega-3 Fatty Acids (Anti-Inflammatory Powerhouse)
Omega-3s reduce vein inflammation and improve flexibility, easing fluid buildup from poor circulation.
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Daily target: 250–500 mg EPA/DHA.
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Top foods: Fatty fish (salmon 3 oz: 1,800 mg), chia seeds (1 oz: 5,000 mg ALA), walnuts (1 oz: 2,500 mg ALA), flaxseeds.
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How it helps: CDC/PAD resources recommend omega-3s for lowering inflammatory swelling in legs.
Tip: Eat fish 2x/week or supplement 1,000 mg fish oil; plant sources need conversion.
Quick Daily Meal Plan for Swelling Reduction
| Meal | Foods (Potassium/Magnesium/Vit C/E/Omega-3) |
|---|---|
| Breakfast | Banana spinach smoothie + chia seeds |
| Lunch | Salmon salad w/ bell peppers, almonds |
| Snack | Orange + handful pumpkin seeds |
| Dinner | Baked potato, broccoli, black beans |
Bonus Tips
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Cut sodium <2,300 mg/day – biggest edema trigger.
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Elevate legs 30 min/day, walk 30 min, compression socks.
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Stay hydrated (potassium works better with water).
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See doctor if swelling sudden/one-sided/painful (DVT/heart risk).
These nutrients work best together; consistent intake over weeks shows results. Not a substitute for medical care in heart/PAD cases.
