Nitric oxide (NO) is a crucial signaling molecule in the human body, playing a vital role in cardiovascular health. It is often referred to as the "lubricant" and "scavenger" of blood vessels.
1. Three Key Cardiovascular Benefits
(1) Vasodilation:
NO relaxes the smooth muscles of blood vessel walls, dilating them to improve blood flow, thereby lowering blood pressure and reducing cardiac workload.
(2) Anti-Atherosclerotic Effects:
NO reduces vascular endothelial inflammation, inhibits the buildup of atherosclerotic plaques, and slows or reverses arterial hardening. It also prevents platelet aggregation and adhesion to the endothelium, lowering the risk of thrombosis and atherosclerosis.
(3) Improved Myocardial Ischemia:
By dilating coronary arteries, NO enhances oxygen supply to the heart muscle, benefiting patients with coronary artery disease or angina.
2. How Does the Body Produce NO?
NO is synthesized by the vascular endothelium. However, aging, hypertension, high blood sugar, and smoking damage endothelial cells, reducing NO production.
3. How to Boost NO Naturally?
(1) Diet:
Consume antioxidant-rich foods: blueberries, strawberries, citrus fruits, spinach, green tea, tomatoes, nuts (almonds, cashews), seeds (sesame), and legumes.
(2) Exercise:
Physical activity directly stimulates NO production. Recommended: ≥30 minutes of moderate exercise (walking, swimming, cycling) ≥3 times/week.
(3) Sunlight Exposure:
Moderate sunlight helps the skin synthesize NO (avoid overexposure).
4. Do You Need NO Supplements?
Most people don’t—a balanced diet and exercise maintain adequate levels.
Exceptions:
Heart patients on medications (risk of interactions).
Men taking PDE5 inhibitors (e.g., Viagra)—may cause dangerously low blood pressure.
5. What Depletes NO?
Smoking (nicotine damages the endothelium).
High-sugar/high-fat diets (promote inflammation).
Sedentary lifestyle (impairs endothelial function).
In summary, NO acts as a cardiovascular "protective shield." A healthy lifestyle optimizes its production, and supplements are generally unnecessary—consult a doctor if you have heart conditions.