The Power of Leafy Greens: Unlocking the Benefits of Nitric Oxide for Heart Health
Leafy greens are more than just a nutritious addition to your meals—they’re a powerhouse of health benefits, particularly for your cardiovascular system. When you chew leafy greens, they produce nitric oxide, a critical molecule for maintaining and improving heart health.
Dr. Caldwell Esselstyn, a pioneering researcher in preventing and reversing heart disease, proved through his work with heart patients at the Cleveland Clinic (published in his book, "Prevent and Reverse Heart Disease"), that a diet rich in leafy greens can enhance nitric oxide production and improve endothelial function, the lining of your blood vessels .
Let’s dive into the science behind this and how incorporating more greens into your diet can make a significant difference.
The Power of Leafy Greens
Leafy greens like spinach, kale, arugula, and Swiss chard are rich in nitrates, which your body converts to nitric oxide when consumed. This process begins in your mouth and continues as the nitrates are absorbed into your bloodstream.
How Nitric Oxide Works
Nitric oxide is a vital molecule that helps relax and dilate blood vessels, improving blood flow and reducing blood pressure. It also has anti-inflammatory properties and helps prevent the formation of arterial plaques, contributing to overall cardiovascular health.
Benefits of Consuming Leafy Greens
- Improved Blood Flow
By enhancing nitric oxide production, leafy greens help dilate blood vessels and improve circulation. This can reduce the risk of conditions like hypertension and promote better heart health.
- Lower Blood Pressure
Regular consumption of leafy greens has been shown to lower blood pressure naturally. The nitrates in these vegetables help relax blood vessels, reducing the strain on your heart.
- Enhanced Endothelial Function
Healthy endothelial cells are crucial for preventing atherosclerosis (the buildup of plaques in arteries). Nitric oxide helps keep these cells functioning properly, reducing the risk of heart disease.
- Anti-Inflammatory Effects
Nitric oxide has anti-inflammatory properties that help protect your arteries from damage and inflammation, further reducing the risk of cardiovascular issues.
Dr. Esselstyn's full list of leafy greens include:
Bok Choy, Swiss Chard, Kale, Collards, Collard Greens, Beet Greens, Mustard Greens, Turnip Greens, Napa Cabbage, Brussels Sprouts, Broccoli, Cauliflower, Cilantro, Parsley, Spinach, Arugula, and Asparagus.
His Top Recommendations are:
Kale Swiss Chard, Spinach, Arugula, Beet Greens, and Beets.
How to Incorporate More Leafy Greens into Your Diet
Incorporating leafy greens into your diet can be simple and delicious. Here are a few ideas:
- Salads: Make a big, colorful salad with a variety of leafy greens.
- Sandwiches and Pizzas: Add a heaping handful of spinach or kale to your sandwich, or top your whole grain pizza with zesty arugula.
- Stir-Fries: Include Swiss chard or bok choy in your stir-fries for a nutrient boost. Use PLANTSTRONG Secret Simmer Sauce to whip up a stir fry in minutes!
-Chilis, Soups, and Stews: Add greens like kale or collard greens to chilis, soups and stews for added texture and nutrition.
- Pasta Sauce: Add any leafy greens you have on hand to marinara sauce - they will cook down and be hardly noticeable!
PLANTSTRONG and Leafy Greens
At PLANTSTRONG, we are committed to helping you achieve better health through whole, plant-based foods. Our products are designed to make it easy to incorporate nutrient-dense foods into your diet, supporting your journey to optimal health and they are meant to be paired with leafy greens and plenty of fruits, vegetables, and whole grains.
Start Today
Embrace the heart-health benefits of leafy greens and boost your nitric oxide levels by incorporating these powerhouse vegetables into your daily routine. Your heart will thank you!
To a healthier heart and a stronger you,
The PLANTSTRONG Team
References:
- Esselstyn, C. B. Jr. (2014). A way to reverse CAD? Journal of Family Practice, 63(7), 356-364.
- Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Food sources of nitrates and nitrites: the physiologic context for potential health benefits. American Journal of Clinical Nutrition, 90(1), 1-10.
- Ashor, A. W., Lara, J., Siervo, M., Celis-Morales, C., & Mathers, J. C. (2014). Effects of dietary nitrate supplementation on blood pressure: a systematic review and meta-analysis. Journal of the American Heart Association, 3(1), e000965.
