Health and Life Lessons

Why and How to Boost Nitric Oxide: An Approach to Better Heart and Brain Health

Here is a natural and helpful tool to prevent deadly atherosclerosis.

In a prior article, I wrote about the intricacies of ischemic heart disease, aiming to provide valuable insights to a broad audience. To my satisfaction, this piece garnered the attention of 24 loyal readers on this platform. I am genuinely appreciative of the engagement.

What is especially heartening is that some subscribers within my age group (70+) reached out to me privately. They expressed an interest in practical methods to mitigate the risk of atherosclerosis.

Honoring their request, I decided to write this piece to take my loyal readers on a personal journey that intertwines science and everyday choices in a quest to enhance my heart and brain health.

In this post, my goal is to introduce you to a critical molecule called nitric oxide, which can prevent the formation of atherosclerosis.

Atherosclerosis is the gradual buildup of plaque in arteries, causing them to narrow and harden. It’s a common cause of heart disease and stroke. So atherosclerosis can affect two major organs: the heart and the brain.

As a health science researcher and lifelong learner, to improve my personal well-being, I want to share what I learned about nitric oxide, which has emerged as a beacon of hope for me. My father died from a heart attack before his 60th birthday, so there’s a genetic connection.

I’ll provide you with some foundational knowledge about nitric oxide, which helps reduce the risk of cardiovascular diseases. Then, I will introduce you to three practical ways to enhance nitric oxide production through lifestyle choices naturally. I wrote this piece for healthy people as a preventative measure.

What is Nitric Oxide?

Nitric oxide is a small but powerful molecule that might initially seem a bit puzzling. Although it’s considered a free radical, which often has negative connotations, in this case, nitric oxide is actually a friend to our health.

Nitric oxide plays a crucial role in keeping our circulatory system, which includes our heart and blood vessels, in good shape.

It matters a great deal, especially in the context of cardiovascular diseases like heart disease and stroke. These illnesses have been a major concern for a long time, leading to significant suffering and enormous healthcare expenses.

To put it in perspective, the World Health Organization reports that approximately 18 million people lose their lives to cardiovascular diseases each year.

The situation is equally alarming in the United States alone, with someone passing away from these conditions approximately every 33 seconds, as stated by the CDC.

Now, let me explain the mystery of nitric oxide. This unassuming molecule has a remarkable function — to ensure that blood flows freely through our arteries, delivering a crucial oxygen supply to our cells.

It becomes particularly intriguing when we consider its pivotal role in preventing two major cardiovascular calamities: heart disease and stroke.

Both of these health concerns share a common adversary: atherosclerosis. This complex term describes the gradual buildup of plaque, a combination of calcium and fatty deposits, inside the walls of our arteries. As this plaque accumulates over time, our arteries narrow, impeding blood flow.

The consequences of this process are dire. When our cells don’t receive a consistent supply of oxygen-rich blood, they starve and eventually die.

This highlights the profound link between heart and brain health because heart disease and stroke share a common origin: blocked arteries.

But here’s where nitric oxide comes into play. It serves as a signaling molecule and vasodilator, deftly regulating blood flow within our circulatory system.

This benefits the heart and the brain. Yet, nitric oxide doesn’t stop there; it also helps manage blood pressure, acts as a messenger in brain cells, and fortifies our defense system against invading pathogens.

Now, let me touch on the intricate process of nitric oxide production within the body. At the center stage, the endothelial nitric oxide synthase (eNOS) enzyme orchestrates this biochemical masterpiece.

The key players are arginine and molecular oxygen, which produce nitric oxide. Within this complex composition, citrulline takes on a pivotal role.

Citrulline is abundant in plant sources such as watermelon and citrus fruits. However, if fruits aren’t your preference, you can get citrulline supplements to fuel nitric oxide production. I cover it in the third section.

Foods rich in antioxidants can reduce the breakdown of nitric oxide. They protect this valuable molecule, ensuring it remains in the spotlight, continuing its vital performance in the body.

Three Pathways to Nitric Oxide Riches

After this brief background info, I want to show you how to boost its presence in the body.

I’ve walked this path myself, and I can tell you there are three effective ways to boost nitric oxide levels in your body to prevent atherosclerosis: nutrition, exercise, and supplements. These methods can work together harmoniously to elevate your nitric oxide game.

Additional strategies for potentially increasing nitric oxide levels include stress management, improved sleep quality, and reducing sodium intake.

While these practices are generally beneficial for heart and brain health, their direct impact on nitric oxide levels is not yet conclusively supported by extensive research.

These measures contribute to overall well-being. Their specific influence on nitric oxide production remains an area of ongoing study and may vary among individuals.

1 — Getting Nitric Oxide from Food

First on our list are arginine and citrulline, the necessary amino acids for nitric oxide production. These nutrients are readily available in our diets.

Arginine is like the Swiss army knife of the body, capable of synthesis from other amino acids when required.

On the other hand, citrulline comes bearing gifts, offering more benefits with fewer side effects.

You can uncover citrulline in plant sources such as watermelon and citrus fruits. And if fruits aren’t your thing, citrulline supplements are easily accessible.

But the nitric oxide feast doesn’t end there. Vegetables like beetroot, spinach, arugula, celery, and lettuce are rich in nitrates, another crucial ingredient in our nitric oxide recipe. These nitrates play a remarkable role in promoting our health.

2 — Increasing Nitric Oxide with Movement

Next up, we have the power of exercise in enhancing our overall well-being. As I keep saying, exercise is not just about shedding weight; it is also the key to boosting nitric oxide production and preserving it within our blood vessels.

Physical training can improve endothelium-dependent vasodilation, especially in patients with coronary artery disease.

In simpler terms, regular cardio exercise helps maintain the health of our blood vessels and endothelial cells. This is invaluable for our heart health. Studies show that moderate-intensity training can enhance Nitric Oxide bioavailability in humans.

3 — Supplementing with Nutrients that Can Increase Nitric Oxide

Many formulas on the market contain amino acids and nitrates, either in combination or as individual supplements tailored to our specific needs.

Arginine and citrulline are the primary amino acids in these supplements. I’ve personally reaped the benefits of citrulline malate, a supplement that brings a host of health advantages.

Be careful with arginine supplementation, as it can cause cold sores in large amounts. It happened to me multiple times, and my wife did not like it.

However, some companies nowadays offer a more bioavailable and less intrusive form of arginine known as AAKG (Arginine-alpha-ketoglutarate), a nitric oxide metabolite. This gives us options to choose from to suit our preferences and health goals.

Final Thoughts

As we conclude, remember that heart disease is a significant problem, leading to many deaths and high healthcare costs.

However, there’s hope for using nitric oxide as a helpful tool. This small molecule has a big impact on heart and brain health. Ongoing research may reveal even more about its benefits in the future.

We can boost nitric oxide levels by making simple lifestyle choices: eating the right foods, staying active, and considering supplements if needed.

Remember that these choices should be tailored to our needs, so we must consult with qualified healthcare professionals. Supplements may have side effects or interfere with medications.

In closing, I’d like to share the wisdom of a famous scientist, Dr. Louis Ignarro, who wrote “No More Heart Disease: How Nitric Oxide Can Prevent — Even Reverse — Heart Disease and Strokes.”

If you want to dive deeper into this topic, I highly recommend checking out his insights. Dr. Ignarro is a Nobel Laurette. While his entrepreneurial endeavors faced criticism in the press, it’s important to note that he contributed valuable research papers to the scientific community.

Thank you for reading my story.

If you enjoyed this short story, you might check out two stories with scientific backing from the outstanding content of Dr Mehmet Yildiz, my mentor who inspires and motivates me to share my life lessons.

L-Citrulline Malate: Six Health Benefits Based on Science and Two Decades of Experience

Three Tips to Boost Nitric Oxide and Lower Heart Disease/Stroke Risks

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