Nitric Oxide and Cardiovascular Health
What is Nitric Oxide
Nitric Oxide, NO, is a simple molecule composed of one atom of nitrogen and one atom of oxygen. It is highly reactive and lasts only a few seconds in the body after it is created. It plays a critical role in overall health because of its ability to enhance blood flow.
The signaling method of Nitric Oxide in the cardiovascular system was discovered by 3 scientists in 1998. They were awarded the Nobel Prize in Physiology or Medicine. These researchers discovered that nitric oxide is a signaling molecule in the cardiovascular system.
Why Nitric Oxide is Important for Cardiovascular Health
Nitric oxide is a gaseous molecule produced by the endothelium lining your blood vessels. This inner endothelium lining creates a continuous barrier between the blood that circulates and the walls of your blood vessels. It is also used by your arteries and veins to sense blood flow, allowing the blood vessels to widen if needed. This lining also acts as a protective shield, regulating tone, preventing blood clots, and controlling inflammation. It is within these endothelial cells that the amino acid L-arginine is converted into nitric oxide. Physical movement and blood flow stimulate the endothelium to release it.
Nitric Oxide and Aging
As we age, the production of nitric oxide declines, starting in our mid-30s. This can contribute to arterial stiffness, reduced circulation, and dysfunction of the endothelial lining.
You can also produce nitric oxide through an alternative pathway as you age. This pathway begins with eating nitrate-rich foods. Some of the nitrate is concentrated in the saliva, where oral bacteria convert it into nitrite. After you swallow it, further reactions occur, producing nitric oxide. This is one interesting connection between the oral microbiome and cardiovascular health.
Natural Ways to Support Nitric Oxide Production
Below are a few ways to promote nitric oxide production in your body.
- Exercising. It stimulates the natural release of nitric oxide.
- Eat vegetables rich in nitrates, such as leafy greens and beets.
- Focus on a nutrient-dense, gut-healthy diet.
- Don’t smoke.
- Focus on getting a good night’s sleep.
- Create habits to help you manage stress
- Other lifestyle habits that support cardiovascular health.
Beets and Nitric Oxide
We hear a lot about beets and nitric oxide. Beetroot is actually a rich source of nitrates, which your body converts into nitric oxide. When you consume beets or a supplement, it stimulates the alternative pathway and creates nitric oxide through your stomach acid. This offers the body many benefits, such as improving blood flow to the brain, supporting healthy blood pressure, and even enhancing athletic performance. I drink Power Beets from Nature’s Sunshine several times a week – I love it!
Exercise and Nitric Oxide
Exercise boosts your body’s production of nitric oxide because it creates a force against the walls of your blood vessels, which activates a key pathway of your metabolism. During exercise, your heart pumps faster, increasing blood flow and pushing it against the endothelium, known as shear stress. The cells in your endothelium activate the eNOS enzyme, which turns L-arginine and oxygen into nitric oxide. This provides benefits for the cardiovascular system.
Supporting Cardiovascular Health After 40
With everything when it comes to health, eating beets isn’t going to be the ONE thing you need to do to promote cardiovascular health. Our daily habits contribute to our overall health; eating beets is just one of those habits.
This article was originally published as part of the Sunshine Sharing newsletter series.
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