Most people think that aging is only visible in the mirror – wrinkles, gray hair, sagging skin. But one of the most important changes as you age happens somewhere you can’t see: inside your blood vessels. Your vascular system affects every part of your body, and as blood vessel elasticity decreases with age, this can help explain low energy, slow recovery, and even brain fog. The good news is that food can help protect or even reverse some of this decline. (Based on the insights of Dr. William Lee)
Key takeaways
- Nitric oxide, produced by the lining lining your blood vessels, helps vessels relax and widen, lowering blood pressure and improving blood flow — but its production decreases with age.
- Blueberries (1 cup daily), dark chocolate (2-3 squares of 70%+ cocoa), beets (1 cup roasted or juiced), barley (1 cup cooked), and apples (preferably organic) each support nitric oxide production or vascular health through different mechanisms.
- Conversion of beet nitrates depends on healthy tongue bacteria – prescription chlorhexidine mouthwash can temporarily disrupt this, although regular mouthwash does not.
- Ursolic acid in apple peel stimulates angiogenesis (growth of new blood vessels), which is important for wound healing and recovery.
- Choosing organic apples is important for compounds found in the skin such as ursolic acid, as pesticide residues can penetrate the skin and cannot be washed off.
What makes blood vessels elastic?
Healthy blood vessels are constantly adapting — widening to bring more blood to your muscles during exercise, directing nutrients to where they’re needed after eating, and focusing blood flow Which part of your brain (all 400 miles of blood vessels) needs it most. This elasticity comes from a layer of cells lining blood vessels called the endothelium, which produces a biological signal called nitric oxide. Nitric oxide tells blood vessels to relax and widen, which lowers blood pressure, improves blood flow and reduces stress on the circulatory system and heart.
As we age, the body produces less nitric oxide, elasticity declines, and the endothelium becomes more susceptible to damage. This damage causes inflammation within the walls of blood vessels, further impairing their ability to expand and adapt — part of the reason why aging often manifests itself as fatigue, weakness, decreased concentration, and decreased overall flexibility. The encouraging part is that some foods contain polyphenols that can help boost nitric oxide production and reduce inflammation.
Berries
Blueberries contain polyphenols called anthocyanins, which are the natural pigments responsible for their deep blue color. Anthocyanins activate the endothelium and release an enzyme called endothelial nitric oxide synthase (eNOS), which produces more nitric oxide. In human studies, eating blueberries has been shown to improve blood vessel elasticity, measured using a test called flow-mediated dilation (FMD), which reflects the health of the endothelium.
Studies have found that just one cup of blueberries per day – fresh or frozen – is enough to produce this beneficial effect. Frozen blueberries retain the same anthocyanins as fresh berries, so either one will work.
Dark chocolate
Chocolate starts with cocoa, a botanical ingredient from the pods that grow on cocoa trees in the tropics. The darker the chocolate – as indicated by the percentage on the label – the more Cocoa powder It contains polyphenols called proanthocyanidins. These polyphenols stimulate stem cells that live in the bone marrow, releasing them into the bloodstream where they help repair and regenerate damaged blood vessels, including the lining of blood vessels – through the same nitric oxide mechanism as blueberries. Clinical studies have shown that cocoa flavanols can stimulate nitric oxide, support blood vessel dilation, and help lower blood pressure.
An effective dose is about 200-600 milligrams of cocoa flavanols per day, which translates to approximately two or three small squares of dark chocolate that contain 70% cocoa or more. If bitterness is bothersome, combining it with a cup of black coffee (which is also good for your blood vessels) essentially makes a mocha.
Beets
Beets are naturally rich in nutritional nitrates from the soil in which they grow. When you chew beets, the connection between dietary nitrates and the microbiome on your tongue converts those nitrates into nitric oxide, which is then absorbed into your bloodstream and helps dilate your blood vessels.
Since this process relies on healthy tongue bacteria, good oral hygiene is important — but it’s helpful to know that some prescription-strength mouthwashes containing chlorhexidine (often given after dental procedures) are strong enough to kill the bacteria responsible for this conversion. Regular over-the-counter mouthwash does not have this effect, and oral bacteria eventually recover.
Clinical studies show that beets can lower blood pressure, support brain and muscle health, and improve exercise performance through the same blood flow mechanism. One cup of roasted beets, or one cup of beet juice, provides up to 500 mg of dietary nitrate – enough to produce the beneficial effect.
barley
Barley contains a soluble fiber called beta-glucan, which helps reduce inflammation, support the immune system, and reduce blood cholesterol – protecting blood vessels from plaque buildup that can lead to blockages, heart attacks, or strokes. Beta-glucan also feeds beneficial gut bacteria, which produce short-chain fatty acids (SCFAs) that have anti-inflammatory effects throughout the body.
Beta-glucan is also known to help the body produce vascular endothelial growth factor (VEGF), a protein important for muscle growth and maintaining healthy blood vessel linings. The goal is to eat about 3 grams of beta-glucan per day, which is approximately one cup of cooked barley.
Apples
Apples contain ursolic acid (found in the skin) and quercetin (found in the flesh, and also found in onions and capers). Both are anti-inflammatory and reduce oxidative stress, which helps protect blood vessels from damage. Ursolic acid also stimulates angiogenesis – the growth of new blood vessels – which is important for wound healing, muscle building through exercise, and recovery after tissue damage such as a heart attack or stroke. The polyphenols found in apples also help the body produce nitric oxide and stimulate stem cells that support blood vessel repair.
Since ursolic acid is concentrated in the skin, choosing organic apples is worth considering – pesticides used in conventional farming can penetrate approximately 20% of the thickness of an apple’s skin and cannot be washed off.
The bigger picture
Thinking about food in terms of what it actually does for the body, beyond basic nutrition, reveals how much these choices activate the body’s own health defenses — in this case, supporting circulation. Vascular health is much more than what appears in the bathroom mirror: When blood vessels are working well, organs and cells receive the signals and blood flow they need to do their job effectively as the body ages.
Frequently asked questions
How much of these foods do I really need to eat?
Studies suggest fairly modest amounts: about 1 cup of blueberries per day, 2-3 small squares of dark chocolate (70%+ cocoa), 1 cup of roasted beets or beet juice, and about 1 cup of cooked barley for 3 grams of beta-glucan.
Does frozen fruit work as well as fresh to achieve these benefits?
Yes, frozen blueberries retain the same anthocyanin polyphenols as fresh berries, so they provide the same nitric oxide-boosting benefit.
Can mouthwash interfere with the benefits of beets?
Regular over-the-counter mouthwashes generally do not interfere, but a prescription-strength mouthwash containing chlorhexidine (often given after dental procedures) can kill the tongue bacteria needed to convert beet nitrate into nitric oxide. Oral bacteria recover over time.
Why choose organic apples specifically?
Ursolic acid, one of the beneficial compounds, is concentrated in apple peel. Pesticides used in conventional farming can penetrate about 20% of the thickness of the skin and cannot be washed off, so organic apples are a better option if you want the full benefit of the skin.
Quick start checklist
- ☐ Add one cup of blueberries (fresh or frozen) to your daily routine
- ☐ Enjoy two to three squares of dark chocolate (70% + cocoa) daily, with black coffee if necessary
- ☐ Add one cup of roasted beets or beet juice several times a week
- ☐ Cook barley soup or soup to get a serving of beta-glucan
- ☐ Choose organic apples and eat their skin
- ☐ Maintain good oral hygiene, and be careful to use prescription-strength mouthwash if you eat beets regularly
source: Dr. William Lee
Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult your doctor before making major dietary changes, especially if you have an existing health condition or are taking medications that could interact with these foods.
