The Benefits of Dietary Nitric Oxide in Avoiding Cardiovascular Disease

Nitric Oxide: A Key to Artery Health 

When most people think about heart health, they think about cholesterol, LDL, blood pressure, getting enough exercise or eating healthier. But there’s another important element – arterial health – and more importantly, nitric oxide. Nitric oxide (often called NO) is one of the most important molecules in our bodies when it comes to keeping arteries healthy and avoiding cardiovascular disease. In fact, it was named “Molecule of the Year” in 1992 by the journal Science, and three scientists won the Nobel Prize in Medicine in 1998 for discovering how it helps the cardiovascular system.

When there are lots of free radicals in the blood – due to poor diet, saturated fats, nicotine, alcohol, pesticides, preservatives, stress, etc. – this can lead to inflammation of the endothelial lining of the arteries, and cause the breakdown of nitric oxide in the blood. Over time, this constant inflammation leads to endothelial dysfunction, and the body loses its ability to produce nitric oxide. This stage is usually the precursor to arterial stiffness, narrowing arteries and the development of atherosclerosis (plaque buildup) and cardiovascular disease. 

Nitric Oxide production naturally decreases as we age

As we age, we naturally lose our ability to produce NO, dropping to approximately 15% of prior NO production levels by the time we reach age of 60. This loss of NO production directly leads to the development of endothelial dysfunction and thus cardiovascular disease. This process can be accelerated or decelerated depending on diet and lifestyle habits. Typically, initial signs of endothelial dysfunction are evident by 40 years of age. 

So what exactly is nitric oxide, why do our bodies need it, how is it different from the nitrates and nitrites we see on food labels, and how can we naturally support healthy NO levels in our bodies?

Nitric Oxide vs. Nitrates/Nitrites

The first thing to know is that nitric oxide (NO) is not the same as the nitrates and nitrites that are typically used as preservatives in processed meats such as bacon, ham, or hot dogs. Nitric oxide (NO) is a natural gas your body produces on its own. It acts as a “messenger” that tells your blood vessels to relax and open up, improving circulation and blood flow. Whereas the preservatives nitrates and nitrites are compounds often added to processed meats to keep them pink and to prevent spoilage. In certain conditions, they can form nitrosamines, which are potentially harmful and linked to cancer risk.

Nitrates also occur naturally in vegetables like spinach, kale, and beets. But unlike processed meat, vegetables come naturally packaged with antioxidants, vitamins, and plant compounds that protect us against any harmful by-products of naturally occurring nitrates. That’s why vegetable nitrates can actually support nitric oxide production in the body rather than deplete it. The key takeaway is nitric oxide is our friend, especially for those with heart or vascular health conditions; and plant-based nitrates are beneficial. However, the preservatives nitrates and nitrites used for processed meat are not, and should be avoided. 

fresh beets

Why Nitric Oxide Matters for Your Heart

Nitric oxide’s main job in the cardiovascular system is to keep blood vessels relaxed, dilated (wide-open) and flexible. NO brings several benefits to the cardiovascular system:

• Lowers blood pressure – When our blood vessels widen, our hearts don’t have to work as hard to pump blood 

• Protects arteries – Healthy nitric oxide levels help prevent the buildup of plaque, a major cause of heart attacks and strokes 

• Reduces blood clot risk – NO discourages platelets (the “sticky” cells that form blood clots) from clumping together and causing arterial obstructions and loss of blood flow, leading to heart attacks or strokes  

• Fights inflammation – NO helps calm inflammation inside vessel walls, another step in preventing arterial damage 

• Improves circulation to the heart itself – By dilating/opening coronary arteries, nitric oxide ensures our heart muscles get the blood and oxygen they need

Without enough nitric oxide, blood vessels can stiffen, narrow, blood pressure may rise, and arteries become more prone to blockages. This state, endothelial dysfunction, is one of the earliest warning signs of cardiovascular disease and heart attack and stroke risk.

How the Body Makes Nitric Oxide

Our bodies have two main ways of producing nitric oxide:

1. From amino acids (protein building blocks): An enzyme converts the amino acid arginine into nitric oxide. This happens in the lining of blood vessels, helping them to relax and dilate.  

2. From food sources: When we eat vegetables rich in natural nitrates (like beets or leafy greens), bacteria in our mouths help convert them into compounds that eventually become nitric oxide in our blood.

Replenishing nitric oxide in the body is crucial for cardiovascular health, especially when it’s been depleted by activities such as smoking/nicotine consumption, alcohol overconsumption, stress, and eating preserved meats and foods high in saturated fats.

healthy leafy greens

How to Boost Nitric Oxide Naturally

The good news is there are many safe and natural ways to boost our nitric oxide levels.

1. Eat More Greens and Beets: Leafy greens such as spinach, kale, and arugula, along with beetroot, are especially rich in natural nitrates.  

2. Stay Physically Active: Exercise is one of the most powerful boosters of nitric oxide. Even brisk walking for 30 minutes a day can make a difference.  

3. Get Enough Antioxidants: Fruits, vegetables, tea, and dark chocolate help protect nitric oxide from breaking down too quickly in the body.  

4. Don’t Overuse Mouthwash: Using very strong antibacterial mouthwash all the time can reduce nitric oxide because healthy bacteria in our mouths help produce it.  

5. Avoid Smoking, Overdrinking and Processed Meats: Cigarette smoke (nicotine-consumption specifically), abuse of alcohol and nitrite-preserved meats lower nitric oxide in the body and increase cardiovascular disease risk.  

6. Manage Stress and Sleep Well: Chronic stress and poor sleep break down nitric oxide. Good sleep and relaxation techniques help keep our systems in balance and our hearts healthy.  

   
   

Experts recommend 30 minutes of cardio exercise per day

Putting It All Together

Think of nitric oxide as your body’s natural “artery relaxer.” Without it, blood vessels stiffen and narrow, blood pressure rises, and the risk of heart disease grows. Fortunately, supporting nitric oxide levels doesn’t require fancy supplements or expensive treatments.

• Just eat a diet rich in green vegetables, beets, and colorful fruits full of antioxidants

• Exercise regularly

• Get good sleep and manage stress

• Limit smoking/ingesting nicotine and don’t over-consume alcohol

• Limit consumption of processed meats and saturated fats, and 

• Keep mouth bacteria healthy

  
  

By doing these simple things, you help your body produce and protect nitric oxide as you age, which in turn helps your arteries and heart stay healthier for longer, so you may live a long and fruitful life.