This complete guide explains nitric oxide for blood pressure and heart health, including foods, lifestyle habits, and supplement safety.
Medical disclaimer: This article is for educational purposes only and is not medical advice. If you have high blood pressure, heart disease, kidney disease, are pregnant, or take prescription medications, talk with a qualified clinician before changing treatment or starting supplements.
Nitric Oxide for Blood Pressure
Nitric oxide (NO) is a tiny signal your blood vessel lining uses to help regulate how relaxed or tight your arteries are. When NO signaling is working well, blood can move more easily and blood pressure may be a little lower.[1] [2]
For most people, the safest way to support NO is food-first (nitrate-rich vegetables) plus regular movement and good sleep. Studies and meta-analyses suggest dietary nitrate can modestly lower blood pressure and improve vascular function in some settings.[3] [4] [5] Exercise interventions are also associated with improvements in endothelial function and NO-related markers in people with hypertension.[7] This is supportive care, not a replacement for guideline-based blood pressure treatment.[8]
What nitric oxide does
Think of your arteries like flexible pipes. The inner lining (endothelium) sends chemical messages that influence how wide or narrow the pipe becomes. NO is one of the most important of these messages. It helps the muscle layer in artery walls relax, improving blood flow.[1] [2]
High blood pressure has many drivers (genetics, kidneys, salt sensitivity, vessel stiffness, stress, sleep, etc.). NO is one piece of the system—important, but not the only lever.
Nitrate from vegetables can be converted to nitrite and then to NO-related signaling. Oral bacteria help start this conversion, which is why the mouth can matter.[3]
2) Enzyme pathway (often discussed as NOS-dependent)
Your body can also produce NO through enzyme systems that use amino acids. These pathways can be affected by inflammation, oxidative stress, and chronic disease states.[1] [2]
The priority order that keeps you safe
Priority 1: Measure and track your blood pressure correctly (this is how you know what’s real). (BP tracking)
Priority 2: Add nitrate-rich vegetables most days. (NO foods)
Priority 4: Consider supplements only if appropriate and monitored. (Supplements)
Quick reference
Nitrate-rich food starters (beginner-friendly)
Food
Easy serving idea
Notes
Arugula
Big salad base
Often a strong nitrate source
Spinach
Saute, omelet, smoothie
High oxalate; stone-prone people may need caution
Beets
Roast, shred, juice
Can discolor urine/stool (usually harmless)
Lettuce
Salads/wraps
Nitrate content varies by type
Celery
Snack or soup
Moderate source
What to track for a 2–4 week test
Track
How
Why
Home BP
Same time, seated, rested
Consistency shows true trend
Symptoms
Dizziness, weakness, headaches
Possible too-low BP or intolerance
Diet consistency
Note nitrate foods
Helps connect habit to outcome
Mouthwash use
Note antibacterial rinses
Can blunt oral nitrate reduction in studies.[9] [10]
Supplements (high-level, not a prescription)
Option
Why people try it
Cautions
Beetroot juice/powder
Dietary nitrate source
May lower BP; stone risk for some
L-citrulline
May support NO biology; BP effects in meta-analysis
BP may drop; discuss with clinician esp. with BP meds.[11][8]
L-arginine
NO precursor
Mixed evidence; medical context matters
Safety: who should be cautious
Be extra cautious (and involve your clinician) if you take blood pressure medications, have symptoms of low blood pressure, have kidney disease, or are pregnant/breastfeeding. Kidney function and blood pressure regulation are tightly linked to NO biology.[12] If you feel faint, have chest pain, or have stroke symptoms, seek urgent care.
Common mistakes (so you don’t waste time)
Changing three things at once (you won’t know what helped).
Not measuring BP consistently (random readings = random conclusions).
Expecting NO support to replace meds (guidelines still matter).[8]
Using strong antibacterial mouthwash daily while focusing on nitrate foods (may blunt the pathway).[9] [10]
A simple 14-day starter plan
Most days: 1–2 servings nitrate-rich vegetables (greens + optional beets).
Most days: 20–40 minutes walking or similar activity.
[1] Carlström M, Montenegro MF. Nitric Oxide Signaling and Regulation in the Cardiovascular System: Recent Advances. Pharmacol Rev. 2024. https://pubmed.ncbi.nlm.nih.gov/38866562/
[5] Norouzzadeh M, et al. Plasma nitrate, dietary nitrate, blood pressure, and vascular health biomarkers: systematic review and dose-response meta-analysis of RCTs. Nutr J. 2025. https://pubmed.ncbi.nlm.nih.gov/40128734/
[7] Liang C, et al. Exercise interventions for the effect of endothelial function in hypertension patients: systematic review and meta-analysis. 2024. (Open access via PMC) https://pmc.ncbi.nlm.nih.gov/articles/PMC11180684/
[11] Luo P, et al. Does L-citrulline supplementation and watermelon intake reduce blood pressure in middle-aged and older adults? Systematic review & meta-analysis of RCTs. 2025. https://pubmed.ncbi.nlm.nih.gov/40789388/