- 1). Increase your intake of L-arginine. Dr. Ignarro's research recommends the intake of 2,000 to 3,000 milligrams (mg) of L-arginine two times a day. L-arginine is an amino acid that travels through the blood to the inner lining of blood vessels, protecting the cells, where it is used to make nitric oxide.
- 2). Take L- citrulline with L- arginine to sustain nitric oxide levels. No-More-Heart-Disease.com endorses the findings of Dr. Ignarro in recommending 400 to 600 mg daily of L-citrulline, another amino acid. L-arginine needs to be combined with L-citrulline to enable it to enter cells readily.
- 3). Take a daily vitamin E supplement. Vitamin E may repress the breakdown of nitric oxide. Dr. Ignarro's recommendation is 50 I.U. of Vitamin E. Vitamin E is one of the healthy fats found in fish oil and may promote elevated levels of nitric oxide.
- 4). Maintain a daily vitamin C intake of 500 mg to inhibit the breakdown of nitric oxide. Vitamin C may produce an increase in nitric oxide.
- 5). Exercise a minimum of 20 minutes three times a week. Aerobic exercise will defend against the disintegration of nitric oxide. It stimulates the cells of the inner lining of blood vessels to continuously produce nitric oxide, even on the days you do not exercise.
- 6). Minimize your intake of saturated fats. Saturated fats impair nitric oxide production. These fats are found in animal products such as red meat, poultry, whole milk and butter. Replace these foods with fish, olive oil and flax seed.
- 7). Eat at least 25 grams of fiber daily. Fiber is found in fruits, vegetables and whole grains. Foods that contain fiber will inhibit cell damage that lowers nitric acid levels. Drink at least eight glasses of water daily to move fiber through your system.
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