Approximately 1 out of every 2 adults in the United States have hypertension (high blood pressure). Nitric Oxide plays a crucial role in blood pressure. Moreover, most adults with hypertension in the United States do not have their hypertension under control. Nitric Oxide helps to widen/dilate blood vessels, improve blood flow and reduce blood pressure. With regards to blood pressure (BP) response, endothelial function, and vascular compliance in unmedicated hypertensive, Nitric Oxide, has been thoroughly reviewed with promising results. It has been shown to lower blood pressure in people by increasing the production of Nitric Oxide in the blood vessels. It is also a key player in the fitness industry, prized for their ability to improve blood flow and oxygen delivery to muscles
Foods High in Nitric Oxide
Certain foods can help increase the body’s production of Nitric Oxide due to its high content of nitrates, amino acids (like arginine), and other beneficial compounds. Here are a few foods that are known to support Nitric Oxide production:
❖ Beets: High in nitrates, which convert to Nitric Oxide in the body. Beets contain many electrolytes, antioxidants, and many other compounds that can support blood pressure, brain and cardiovascular system.
❖ Leafy Greens: Spinach, arugula, and kale are rich in nitrates. Dark leafy greens are great sources of nutrients, (potassium, calcium and magnesium), that can positively impact blood pressure. Magnesium helps manage blood pressure by increasing Nitric Oxide levels, which helps blood pressure.
❖ Garlic: Contains compounds that can enhance Nitric Oxide production. Garlic can help support up to a 40% reduction in the risk of having a cardiovascular event.
❖ Citrus Fruits: Oranges, lemons, and grapefruits are rich in vitamin C, which can help stabilize Nitric Oxide.
❖ Nuts and Seeds: Walnuts and flaxseeds contain amino acid involved in Nitric Oxide synthesis. Nuts and seeds play a key role in managing high blood pressure, digestive disorders, heart disease, cardiovascular disease, obesity, arthritis, osteoporosis, Alzheimer’s and dementia.
❖ Pomegranate: Rich in antioxidants, it may help boost Nitric Oxide levels and improve blood flow. Pomegranate juice contains high levels of polyphenols, which have very high antioxidant properties which can help to correct endothelial injury and decrease vascular resistance.
❖ Dark Chocolate: Flavonoids in dark chocolate can enhance Nitric Oxide production and improve endothelial function.
❖ Fish: SFatty fish, such as salmon and mackerel, are good sources of omega-3 fatty acids, which can support cardiovascular health and Nitric Oxide production.
❖ Onions: Rich in antioxidants that can help protect Nitric Oxide from breakdown.
Supplements to onsider:
Here are a few supplements that have shown promise in helping to support healthy blood pressure levels:
➢ Omega-3 Fatty Acids: Found in fish oil, omega-3 fatty acids can help reduce inflammation and lower blood pressure. Studies show that EPA and DHA may reduce the risk of coronary heart disease by lowering high blood pressure, especially for those with hypertension.
➢ Coenzyme Q10 (CoQ10): An antioxidant that may help improve heart health and lower blood pressure in some individuals. Researchers have suggested that CoQ10 has the potential to lower systolic blood pressure by almost 17 mm Hg and diastolic blood pressure by 10 mm Hg.
➢ Magnesium: This mineral plays a role in muscle function and helps relax blood vessels, contributing to lower blood pressure. Oral magnesium acts as a natural calcium channel blocker and will increases Nitric Oxide, improves endothelial dysfunction, and induces direct and indirect vasodilation. According to PUBMED, magnesium intake of 500 mg/d to 100 mg/d may reduce blood pressure as much as 5.6/2.8mm Hg. Additionally, the combination of increased intake of magnesium and potassium is more effective in reducing BP than single mineral intake and is often as effective as one antihypertensive drug in treating hypertension.
➢ Potassium: Potassium supplements can help balance sodium levels in the body, which may help manage blood pressure. Potassium relaxes the walls of the blood vessels, lowering blood pressure and protecting against muscle cramping. People who already have high blood pressure can lower it by increasing their potassium intake.
➢ L-Arginine: L-Arginine is proved to be a precursor of nitric oxide, which, as you know, causes a blood vessel relaxation. Nitric Oxide becomes a mediator in the urea cycle, that can help produce nitric oxide, which improves blood vessel function and lowers blood pressure. L-Arginine plays an important role in the cell division which helps healing wounds, releases hormones, and removes ammonia from your body.
➢ Vitamin D: Studies suggest a link between low vitamin D levels and high blood pressure. Researchers presented the world’s largest study examining the link between Vitamin D and hypertension at the European Society of Human Genetics Conference in Paris, France which illustrated that high concentrations of 25-hydroxyvitamin D resulted in lower blood pressure levels and a reduced risk of hypertension.
➢ Garlic Extract: : Garlic supplements have been shown in some studies to reduce blood pressure, likely due to their ability to improve nitric oxide production.
➢ Hibiscus Extract: Studies suggest that hibiscus tea or extract may help lower blood pressure due to its diuretic properties and antioxidant content.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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