Nowadays, deaths due to heart diseases are the highest, and heart attack is the most common cause. Earlier it was believed that the cause of heart attack was red meat, butter and fried food, but new research has revealed that the real danger is something else.
The real cause of heart attack is our wrong eating habits and lifestyle, which gradually harm our body.
Nitric Oxide: Important for heart health
According to doctors and experts, there is a special molecule in our body whose name is nitric oxide. This molecule helps in keeping our blood vessels healthy. It relaxes the blood vessels, improves blood circulation, and prevents plaque (fat) accumulation in the veins. When there is a deficiency of nitric oxide in the body, blood pressure increases and the risk of heart attack also increases.
Which habits reduce nitric oxide?
Refined sugar (white sugar)
Refined sugar, which is found in sweets, soft drinks, packaged foods, sauces, and cereals, is nitric oxide’s worst enemy. It increases blood sugar rapidly and causes inflammation in the blood vessels, due to which the levels of nitric oxide start decreasing. Consuming it for a long time can increase the risk of heart diseases.
Refined Starch (White Flour)
Things like bread, biscuits, pastries made from white flour quickly convert into sugar, which increases blood sugar rapidly. It has a negative effect on the blood vessels and reduces the amount of nitric oxide, which weakens heart health.
Industrial Seed Oils
Things like soybean oil, corn oil and sunflower oil are often used in fast food and packaged foods. These oils contain high amounts of omega-6 fatty acids, which increase inflammation in the body. When these oils are heated excessively, they get spoiled and produce toxic elements, which can cause heart diseases.
to smoke
Smoking (cigarette, beedi) reduces the amount of nitric oxide in the body. Smoking produces free radicals that destroy nitric oxide and damage blood vessels. This has a very bad effect on heart health.
antibacterial mouthwash
Some mouthwashes contain chemicals that kill the good bacteria in the mouth. These bacteria help in producing nitric oxide. Therefore, excessive use of mouthwash can increase blood pressure and increase the risk of heart diseases.
What to do to increase nitric oxide?
Green leafy vegetables: Green leafy vegetables like spinach, arugula, kale help in increasing nitric oxide levels.
Beetroot and its juice: Beetroot contains nitric oxide producing elements, and its juice is very beneficial for heart health.
Garlic and Onion: Garlic and onion have the ability to increase nitric oxide in a natural way.
Orange, Lemon, and Pomegranate: These fruits and their juices contain vitamin C, which increases the production of nitric oxide.
Nuts and seeds: Such as arginine-rich nuts (almonds, walnuts) and seeds, which help in increasing nitric oxide levels.
Dark Chocolate (with cocoa): Dark chocolate contains flavonoids that increase nitric oxide production.
Regular aerobic exercise: Aerobic exercises like brisk walking, running, and swimming increase nitric oxide levels.
Get good sleep and reduce stress: Get enough and good sleep and adopt habits like deep breathing, meditation and nature walks to reduce stress.
Spend time in the sun: Spending time in the sun daily can help the body produce Vitamin D, which helps increase nitric oxide levels.
If you want to avoid heart diseases, it is important to improve your lifestyle and diet. To increase the level of nitric oxide, it is very important to adopt healthy eating habits, regular exercise and right habits.
Note: This information is for general health awareness. If you are at risk of heart or any other disease, consult your doctor.