Cardiovascular Health Nutrients
A whole-food diet with high intake of plants is good for blood pressure. Diets such as the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) have strong evidence in reducing blood pressure and improving cardiovascular outcomes.
Nitrates from Plants:
A Natural Heart Helper Naturally occurring nitrates are great for blood pressure. Beets and leafy greens, especially arugula, are high in them. The body converts nitrates to nitric oxide (NO) a molecule that helps relax arteries, improve circulation and lower blood pressure. Athletes use shots of beet juice to improve exercise performance because of this. Nitric oxide works as an antioxidant in addition to opening up arteries.
Top 10 High-Nitrate Plant Foods
- Rocket/arugula
- Rhubarb
- Coriander/cilantro
- Butter lettuce
- Beet greens
- Oak leaf lettuce
- Swiss chard
- Beetroot/beet
- Spinach
- Bok choy
Naturally Occurring vs. Processed Nitrates
So, to clarify, eating animal products with added nitrates and nitrates should be avoided. Naturally occurring nitrates found in plant foods are very beneficial for cardiovascular health. Nitrosamines occur when nitrate/nitrite are added to meat.
“Leafy greens and beets promote increased nitric oxide levels which lower blood pressure and improve circulation. One shot of beet juice improves time to exhaustion from 9 min 43 seconds to 10:57 and 11 min 15 seconds in one study.”
Technical:
NO interacts with vascular smooth muscle cells and activates soluble guanylate cyclase (sGC), which converts guanosine-triphosphate (GTP) to cyclical guanosine- monophosphate (cGMP). This leads to activation of protein kinase G (PKG)and subsequently decreases intracellular calcium levels, causing relaxation of smooth muscle cells and vasodilation.
How to Add These Foods In
- Add greens (like rocket/arugula, spinach, or Swiss chard) to your eggs, wraps, or smoothies
- Sautee beet greens with Bok choy to serve with grilled or steamed wild caught fish
- Include roasted or grated beets in salads or nourish bowls
- Blend beetroot into smoothies or dips, blend a beet juice shot before a workout
- Wrap your grass-fed lamb or beef patties in butter lettuce for a delicious bunless burger.
- Toss fresh herbs like coriander into dishes for flavour
- Pair nitrate-rich veggies with protein for balanced meals — think grass fed beef /lamb/ chicken cooked in ghee + roasted beetroot salad + sautéed chard
