Nitric oxide is a chemical produced in the lining of your blood vessels that has important implications for your heart health. This is because nitric oxide is responsible for keeping your blood vessels open, allowing blood to freely flow through them. Nitric oxide also prevents fatty deposits from sticking to the walls of your blood vessels. To boost your nitric oxide levels, you can increase your intake of arginine, an amino acid the body uses to produce nitric oxide.
Nuts
Nuts are high in nitric oxide and a host of other needed vitamins and minerals, including copper, fiber, folate and vitamin E, according to The Harvard Medical School Family Health Guide. Examples of nuts that contain arginine and have the most cholesterol-lowering properties -- a heart-healthy benefit -- include walnuts, peanuts and pistachios, according to the guide. Other sources include almonds, pecans and macadamia nuts. Consume these nuts in moderation, however, because they can be high in fat.
Animal Products
Arginine is found in a variety of animal products, including red meat, chicken and turkey. Coldwater fish like salmon, tuna and mackerel also are good sources of arginine in your diet, as are dairy products like milk, yogurt and cheese.
Soy Products
Soy-containing foods, which are a protein source like animal products can be, also contain arginine and produce nitric oxide. If you are a vegetarian, consuming soy products can be a good source of arginine in your diet. Soy products are used to make a variety of foods, including tofu, tempeh, miso and soy burgers. Edamame, soy milk and soy snacks also are available to increase your daily soy intake. Read food labels carefully before purchasing soy products to ensure that the food is not high in saturated fat or added sugars, which can have an adverse effect on arginine's health-boosting capabilities.
Foods to Avoid
Just as some foods are good for nitric oxide, others can negate the positive effects of it. This includes foods that are high in saturated fat, such as fatty cuts of meat like prime rib or fried foods like french fries. Foods high in sodium also can have a negative effect on arginine-containing foods. For this reason, avoid eating salted nuts.
References
- "Reader's Digest"; Heart Disease Risk Factor #1: Nitric Oxide; 2011
- University of Maryland Medical Center; High Blood Pressure: Tips to Stop the Silent Killer; Dr. Elijah Saunders; December 2010
- "Psychology Today"; Nitric Oxide: The New Hero of Human Biology; Melissa Kantor; February 2005
- "The Washington Post"; Nitric Oxide Now -- Ask Me How; Christopher Wanjek; October 2003
- The Harvard Medical School Family Health Guide; They're Good For Us, But Which Nut Is The Best?; October 2004
- Kids Health; Soy Foods and Health; July 2009
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