This time the gas we’re talking about is not flatulence or farting but is nitric oxide gas, which is both anti-inflammatory and a vasodilator (it widens the blood vessels). We want to have wide not narrow blood vessels to decrease blood pressure and to keep our blood flowing freely through our arteries and veins. Here’s what you can do to increase the nitric oxide gas and support your heart health.

Avoid foods that are inflammatory.

Consume smaller, frequent meals to keep your blood sugar consistent and low.

Fill your plate with foods high in antioxidants. Think color! BTW: whey protein is a precursor to glutathione, the mother of antioxidants. These help nitric oxide (see next tip) to be stored in the body. Studies show between 20 to 40 grams of hydrolyzed whey protein a day reduced blood pressure. Besides the antioxidants, the protein itself in whey protein and in other animal and vegetable sources has been shown to lower blood pressure.

Eat foods that increase nitric oxide in your body such as beetroot juice, dark green leafy and cruciferous vegetables. But don’t ever overdo it! You want a balance of nitric oxide in the body.

Eat and/or supplement with omega 3 fatty acids about 3 to 4 grams a day to keep your cell membranes fluid and NOT stiff.

Check w/ Better Gut’s recommendations for heart healthy supplements such as curcumin that may reduce inflammation.

Last but least not least, plant polyphenols from DARK CHOCOLATE as well as red wine and green tea also increase nitric oxide gas—remember nitric oxide is our body’s most potent vasodilator and does a slew of other good things for a healthy heart.