A nitrate is a natural compound derivative formed when three oxygen atoms bond to one nitrogen atom. Plants absorb nitrate from water or soil in low levels and the nitrate is an important element in the growth of plants. You consume low levels of nitrate when you eat plant-based foods. The safety of consuming nitrates is an ongoing topic of controversy because high-consumption of nitrate is toxic. However, research has found that dietary nitrates are effective in lowering blood pressure.
Blood Pressure
As your heart pumps, blood is pushed through your arteries. The force with which the blood is pumped refers to your blood pressure. If your arteries are clear of obstructions like plaque, blood can move freely and arrive at the intended destination. But a host of factors like blood clots, poor diet or medications can contribute to a rise in blood pressure. When your heart has to consistently pump harder to get blood to your organs, high blood pressure can result. Over time, unmanaged high blood pressure increases your risk of cardiovascular disease.
High Blood Pressure Treatment
Treatment for high blood pressure often consists of prescribed medications to remove excess fluids and salt from your body, slow heartbeat or widen your blood vessels, so your heart does not have to work as hard. Dietary and lifestyle changes are also recommended to remove the potential triggers for high blood pressure. Controllable triggers include obesity, smoking and sedentary lifestyle. Consumption of high-fat foods, high-sodium intake and excessive alcohol may also contribute to high blood pressure. Your physician may recommend dietary and lifestyle changes before prescribing medications.
Role of Nitrates On Blood Pressure
Medications containing nitrates are used to treat symptoms associated with congestive heart failure because the nitrates act as a vasodilator, widening blood vessels. The vasodilation improves blood flow and allows more oxygen-rich blood to reach the heart. Dietary nitrates appear to have similar effect according to a study published in June 2010 in "Hypertension". The study compared nitrate supplements to vegetable intake of nitrates in male and female volunteers. Both forms of nitrate showed blood pressure-lowering effects, but the exact dosing for achieving these effects is not fully understood. Similarly, an animal study published in 2011 "Cardiovascular Research" found that dietary nitrate given to subjects with salt-induced hypertension also had blood pressure lowering effects.
Dietary Nitrate Sources
Leafy green vegetables and root crops including beets, turnips, spinach, broccoli, green beans and carrots contain nitrates. A diet that includes several daily servings of vegetables has numerous health benefits because produce is packed with natural cardioprotective compounds. However, if you have concern about the amount of nitrates consumed from your vegetables choose pesticide and fertilizer free varieties. Nitrates are used to make fertilizers and may add significant amounts to crops. But non-treated crops also have small levels of nitrate occurring naturally from the soil.
Nitrate Cautions
Consumption of nitrates from natural vegetable sources is considered safe even when fertilizers are used because the nitrates themselves are relatively nontoxic, notes the Argonne National Laboratory. The Environmental Protection Agency and U.S. Food and Drug Administration has set standards for nitrate use in crops and water. Although consumption of nitrates from vegetables is safe and may aid in lowering blood pressure, consult your physician for recommendations based on your specific health needs.
References
- "Hypertension"; Inorganic Nitrate Supplementation Lowers Blood Pressure in Humans; Vikas Kapil et al; June 28, 2010
- American Holistic Health Association: Nitrates for Blood Pressure
- "British Journal of Nutrition"; Dietary Nitrate in Man; Friend or Foe?; G. M. McKnight et al; 1999
- University of Missouri; Nitrate in Soils and Plants; J.R. Brown; 1993
- National Heart Lung and Blood Institute; High Blood Pressure; April 2011
- Argonne National Laboratory; Nitrate and Nitrite; August 2005
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