Cardiovascular Health
Three Tips to Boost Nitric Oxide and Lower Heart Disease/Stroke Risks
It is possible to increase nitric oxide production with lifestyle habits.
Purpose of the Article
As I mentioned the importance of nitric oxide in a previous article related to reducing the risks of cardiovascular diseases, subscribers of my content showed interest in increasing this molecule using lifestyle interventions.
With inspiration from readers, I set two goals for this short and practical article. The primary goal is to introduce three viable ways to boost nitric oxide naturally, using lifestyle choices.
In addition, I provide background on this molecule and its relationship with lowering the risks of cardiovascular diseases in simple language.
Key Points
1 — I explain what nitric oxide is.
2 — How nitric oxide relates to cardiovascular health
3 — How to increase nitric oxide production naturally
Nitric Oxide as a Preventative Measure
Preventing diseases might be wiser than dealing with them when they occur. Therefore, I highlight the importance of preventative measures, especially with lifestyle choices like nutrition, exercise, sleep, and rest.
As cardiovascular diseases are widespread, I aim to introduce a preventative measure to lower risks in this article. The measure is increasing nitric oxide or preventing its loss in the circulatory system.
The role of nitric oxide in cardiovascular diseases is specific and powerful. This simple gas can keep the circulatory system healthy and lower the risks of cardiovascular diseases.
Nitric oxide gained significant focus in science and medicine communities over the last two decades. Scientific studies into this molecule gained momentum after the 1998 Nobel prize in physiology was awarded for research into nitric oxide.
Why Cardiovascular Diseases Matter
Cardiovascular diseases matter because they cause millions of deaths globally. In addition to causing suffering to citizens, they also increase healthcare costs.
According to World Health Organization, around 17.9 million die from cardiovascular diseases.
It is common in the United States. For example, according to CDC, every thirty-six seconds, a person dies from cardiovascular disease.
The paradox of Nitric Oxide
Nature is full of paradoxes that we need to understand.
For example, I introduced cholesterol and sugar paradoxes as these molecules look harmful in a disease context yet are essential for the body to survive and thrive.
So, paradoxically nitric oxide is a free radical which might be seen as a harmful substance. However, it is a useful molecule for the body to keep the circulatory system healthy.
How Nitric Oxide Contributes to Heart and Brain Health
I mention both heart and brain because two major cardiovascular diseases are heart disease and stroke. Both have a common cause.
Blocked arteries of the heart cause heart disease. And stroke is caused by blocked arteries of the brain.
The main culprit for blocked arteries is atherosclerosis.
Atherosclerosis means building plaque from calcium and fatty deposits in the walls of the arteries. Accumulation of plaque narrows the arteries and prevents blood flow.
Thus, lack of blood flow results in heart disease or stroke, depending on the location (heart or brain). When the blood flow does not happen, our cells cannot get the required oxygen. Fundamentally, our cells cannot survive without oxygen.
As documented by NIH, there are two other cardiovascular diseases, namely congenital heart defect and peripheral artery disease. I will cover them in another article.
As a signaling molecule and vasodilator, Nitric oxide can control blood flow to the cardiovascular system (the blood circulatory system), including the brain.
So nitric oxide’s main contribution is maintaining healthy blood flow, providing needed oxygen, in various body parts, including the heart and brain.
However, nitric oxide has three other roles in the body. It can regulate blood pressure, serve as a communication tool in brain cells, and support the defense system to combat pathogens.
Nitric oxide is a complex biochemical produced using an enzyme called eNOS (endothelial nitric oxide synthase). So, the body, with the help of this enzyme, uses arginine and molecular oxygen to create nitric oxide.
The by-product of activity is citrulline converted from arginine by a group of enzymes called PADs (Peptidyl Arginine Deiminases). I introduced details of citrulline in an article titled L-Citrulline Malate: Six Health Benefits Based on Science and Two Decades of Experience.
In addition, as pointed out in this paper, nitric oxide synthesis in healthy tissues can occur independently of the L-arginine–NOS pathway.
Thus, the nitric oxide production process appears to include both nutrition and exercise, which I cover under three headings in subsequent sections without going into technical and scientific details.
1 — Getting Nitric Oxide from Food
As nitric oxide is created from amino acids and nitrates, foods including these nutrients are important in our diet.
The main amino acid is arginine which is considered non-essential as the body can synthesize it from other amino acids. Thus, it is labeled as a conditionally-essential amino acid as it plays a valuable role in metabolism.
Arginine is abundant in food, including proteins. However, the other amino acid, citrulline, provides even more benefits with fewer side effects than arginine.
Citrulline as a nutrient can be found in plant sources such as watermelon and citrus fruits. Those who cannot consume fruits can also obtain citrulline in the supplement form that I cover in section three.
The next food group that can increase nitric oxide is called nitrates. Vegetables such as beetroot, spinach, arugula, celery, and lettuce include noticeable nitrates.
Food sources of nitrates and nitrites, including potential health benefits, are explained in this article in The American Journal of Clinical Nutrition.
In addition, foods including antioxidants can contribute to nitric oxide production by reducing its breakdown of it.
For example, as pointed out in this paper, “combined L-citrulline and glutathione supplementation increased the concentration of markers indicative of nitric oxide synthesis.”
I introduced the importance of glutathione for our defense system and how to increase it naturally in a previous article titled Three Tips to Maintain Healthy Glutathione Levels Naturally.
2 —Increasing Nitric Oxide With Movement
As I mentioned in my previous articles, exercise can bring many health benefits to the body. One of them is to increase nitric oxide production or prevent its loss in blood vessels.
For example, this study published in the New England Journal of Medicine concludes, “Exercise training improves endothelium-dependent vasodilatation both in epicardial coronary vessels and in resistance vessels in patients with coronary artery disease.”
The primary role of exercise in increasing nitric oxide production is to keep blood vessels and endothelial cells healthy. Therefore, experts advise moderate and regular cardio exercises to improve heart health.
For example, a study published in the American Journal of Hypertension informs that “Acute moderate-intensity exercise induces vasodilation through an increase in Nitric Oxide bioavailability in Humans.”
3 — Supplementing with Nutrients
If, for some reason, we cannot get food for the creation of nitric oxide or cannot exercise, the next option is using supplements.
There are many formulas, including various amino acids and nitrates, in the combo. These amino acids and nitrates are also sold individually as some people might be intolerant to a specific molecule.
The two amino acids are arginine and citrulline. I used both. However, as arginine gave me side effects such as digestive discomfort and cold sore breakouts, I had to stop it. Besides, my diet includes sufficient arginine.
However, I enjoy and benefit from citrulline malate supplementation, as I detailed in an article with its numerous benefits linked to scientific papers.
The article is titled L-Citrulline Malate: Six Health Benefits Based on Science and Two Decades of Experience.
Nutrition manufacturers also created a more bioavailable version of arginine called AAKG (Arginine-alpha-ketoglutarate), which is a metabolite of nitric oxide.
Conclusions and Takeaways
Cardiovascular diseases are widespread, causing millions of death, suffering, and healthcare costs to society.
The excellent news is that nitric oxide can significantly reduce the risks as well documented in the body of knowledge. The research is active, and we might learn more about it soon.
In the meantime, based on guidance from the research, we can increase nitric oxide production in three ways. They are nutrients, supplements, and regular exercise.
By making these lifestyle choices as habits, we can benefit from nitric oxide and lower cardiovascular risks.
Nutrition and exercise require customization based on our fitness level, medical conditions, and lifestyle goals. Thus, obtaining advice from qualified healthcare professionals is necessary.
Likewise, supplementation requires support from qualified healthcare professionals as it might have side effects and interfere with medications.
As I pointed out, one of the well-known side effects of arginine is causing cold sore breakouts. I haven’t come across any side effects of citrulline.
Taste varies from person to person but consuming citrulline is easier than arginine for me.
In addition to heart health, as I documented in this article, nitric oxide also can contribute to improving mental health, reducing the risks of neurodegenerative diseases. So heart and mental health are related.
Thank you for reading my perspectives. I wish you a healthy and happy life.
I also introduced risks and prevention methods for significant diseases.
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