Dietary nitrates, found abundantly in leafy greens and beetroot, are converted in the body to nitric oxide (NO). NO is a critical vasodilator that improves blood flow, lowers blood pressure, and enhances endothelial function. Restoring age-related declines in NO production may mitigate risks for cardiovascular and neurodegenerative diseases.
Verdict
A safe, evidence-based dietary strategy for improving cardiovascular health.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Very Low
EVIDENCE GRADE
A
MONTHLY COST
$10 - $50
Protocol
- Daily consumption of nitrate-rich foods like leafy greens or beetroot juice (providing 300-600 mg nitrate).
Flags
- Use of antiseptic mouthwash can kill oral bacteria required for nitrate-to-nitrite conversion.
- May have an additive effect with antihypertensive medications, potentially causing hypotension.
- Should not be combined with PDE5 inhibitors (e.g., sildenafil) due to risk of severe hypotension.
- Beetroot and some leafy greens are high in oxalates, a concern for individuals prone to kidney stones.
- Beeturia (red or pink urine/stools) from beetroot is a common and harmless side effect.