11 Nitric Oxide Foods: What to Eat for Better Sexual and Heart Health

If you’ve ever wished for better circulation — not just for your heart, but, well … everywhere — it’s worth looking into nitric oxide (NO).

No, not the laughing gas at your dentist’s office. We’re talking about the naturally occurring molecule that keeps your blood flowing smoothly.

Nitric oxide plays a crucial role in men’s sexual health, especially in achieving and maintaining erections.

So, knowing how to boost it naturally through diet can be a smart strategy — plus, eating more nitric oxide foods is a simple way to improve your nutrition. What are the best nitric oxide foods, then?

Let’s dive into why NO matters, what foods have nitric oxide, how they can help you maintain better erections, and lifestyle tips for improving blood flow to all the right places.

Nitric oxide might not be something you think about daily, but your body certainly does. This tiny but mighty molecule plays a key role in keeping blood vessels relaxed and open (called vasodilation).

Why does this matter? At-ease blood vessels allow for better circulation, ensuring oxygen and nutrients reach the places in the body where they’re needed most.

Your body naturally produces some nitric oxide using certain amino acids (the building blocks of proteins) and enzymes. However, diet and lifestyle choices can influence how much you make.

For instance, regular moderate exercise, not smoking, healthy stress-management tools, adequate sleep, and a nutrient-dense diet are all essential for NO production to support cardiovascular and sexual health.

Without enough nitric oxide, your blood flow isn’t as efficient or easy as it should be. Energy levels might drop, and various bodily functions — including some you really don’t want lagging — can take a hit.

Now that you understand how it works in the body, let’s go over some of the most critical benefits of nitric oxide for overall well-being. Having healthy levels of nitric oxide (and eating foods rich in nitric oxide) might:

• Boost exercise performance

• Support heart health

• Enhance male sexual health

Keep scrolling for insight.

1. Nitric Oxide Might Boosts Exercise Performance

Whether you’re lifting weights or going for a run, nitric oxide has an important role. It helps deliver oxygen to your muscles more efficiently. This means less fatigue, more endurance, and a quicker recovery after a good sweat sesh.

Foods with nitric oxide (or high in dietary nitrates) have even been linked to improved stamina and athletic performance.

Can too much exercise cause erectile dysfunction? Our blog dives into the research.

2. Nitric Oxide Supports Heart Health

The way nitric oxide helps keep blood vessels relaxed and flexible reduces the strain on your heart — so this vital organ doesn’t have to work so hard to maintain normal circulation.

As a result, nitric oxide indirectly helps support healthy blood pressure and lowers the risk of cardiovascular issues.

Poor NO production is often linked to conditions like high blood pressure (hypertension) and atherosclerosis (buildup of artery-clogging plaque), making it essential for long-term heart health.

3. Nitric Oxide May Enhance Male Sexual Health

Since getting and staying hard depends on good blood flow, the production of nitric oxide is a key player in sexual function. It helps relax the smooth muscle in the penis, allowing blood to flow freely — an essential component of achieving and maintaining an erection.

Low NO levels are often seen in men with erectile dysfunction (ED), particularly those with underlying cardiovascular conditions.

This doesn’t mean NO-boosting foods (or nitric oxide supplements) can stand in for ED medication and other lifestyle habits. But they might support better circulation and overall vascular health, making them a valuable part of the equation.

Next, we’ll round up 11 of the best nitric oxide foods for erectile dysfunction and heart health.

The best nitric oxide foods include:

• Spinach

• Beets

• Arugula

• Pomegranate

• Citrus fruits

• Watermelon

• Dark chocolate

• Walnuts

• Pumpkin seeds

• Garlic

• Red leaf lettuce

Here’s what to know about these nitric oxide-rich foods.

1. Spinach 

Spinach is loaded with dietary nitrates, which your body converts into nitrites and then nitric oxide through a process that starts with bacteria in your mouth and continues in your digestive system. 

These nitrates can then help widen your blood vessels, improving circulation and oxygen delivery and reducing high blood pressure.

Try spinach:

• Blended into smoothies with banana slices and almond milk

• Tossed into salads with a citrus-based dressing to enhance nitrate absorption

• Sautéed with garlic and olive oil as a simple side dish

• Mixed into scrambled eggs or omelets

We’ve also covered foods that help with ED — and spinach is one of them.

2. Beets

Beets are nitrate powerhouses — studies show that eating them is a good way to boost nitric oxide levels quickly. They’ve been linked to improved exercise performance and lower blood pressure. Beetroot juice, in particular, has been studied for its effects on endurance.

In a small 2018 study with 28 adult men and women, researchers found that drinking 70 milliliters (about 2.4 ounces) of beetroot juice increased levels of nitric oxide in the body by 21 percent within 45 minutes.

Furthermore, a systematic review of 11 studies found that drinking beet juice is promising to help reduce high blood pressure in some people. 

Try this: 

• Drink fresh beet juice before a workout.

• Roast beets and toss with balsamic vinegar for a tasty side.

• Blend beets into smoothies for a natural energy boost.

• Grate raw beets into salads or slaws.

Read more in our guide to beetroot benefits for men.

3. Arugula

Another delicious option, arugula, contains one of the highest concentrations of dietary nitrates among green leafy vegetables.

One study found that even short-term consumption of nitrate-rich vegetables can effectively increase nitric oxide levels in the blood and reduce blood pressure to the same extent as drinking beet juice. 

Try arugula:

• As a peppery base for salads

• Tossed on top of pizza or open-faced sandwiches for an extra kick

• Blended into pesto for a nitrate-rich pasta sauce

• Added to grain bowls with roasted vegetables and beans

Whole grains and green veggies are part of our weight loss diet plan for men.

4. Pomegranate

Pomegranates are rich in antioxidants that protect nitric oxide from breaking down, allowing it to stay active in the body longer. They also improve blood flow by reducing oxidative stress in blood vessels.

In a 2019 study among 60 people with type 2 diabetes, researchers found that drinking 200 milliliters (around 6.8 ounces) per day for six weeks could decrease systolic and diastolic blood pressure (the first and second numbers on a blood pressure reading).

Try this: 

• Sprinkle pomegranate seeds over yogurt or oatmeal.

• Blend pomegranate into smoothies with spinach and citrus fruits.

• Mix pomegranate seeds into salads with walnuts and arugula.

• Drink unsweetened pomegranate juice.

By the way, pomegranate juice is thought to be among the best drinks for ED.

5. Citrus Fruits

Citrus fruits — like oranges, lemons, limes, and grapefruit — are packed with vitamin C, an antioxidant that helps stabilize nitric oxide and prevent it from degrading. They also contain flavonoids that support healthy circulation and endothelial function (the endothelium is the thin layer of cells lining blood vessels).

Research shows that eating citrus fruits can be associated with better cardiovascular health and brain function, potentially because of the way they support NO levels.

Try this:

• Squeeze fresh lemon juice over salads and roasted veggies.

• Eat an orange or grapefruit as a snack.

• Blend fresh or frozen citrus fruits into smoothies for a vitamin C boost.

• Infuse water with citrus slices for an easy NO-boosting drink.

6. Watermelon

Watermelon is one of the most well-known food sources of nitrates. It’s rich in L-citrulline, an amino acid that converts to another amino acid called L-arginine, which then boosts nitric oxide production.

Theoretically, this makes watermelon particularly beneficial for circulation and blood flow. Plus, it’s super hydrating.

A 2017 research review concluded that eating more watermelon can have positive effects on exercise performance, circulation, and blood pressure.

Try this: 

• Eat fresh watermelon slices as a refreshing snack.

• Blend sliced watermelon into smoothies with mint and lime.

• Freeze watermelon chunks for a hydrating frozen treat.

• Whip up a watermelon and feta salad with basil.

7. Dark Chocolate

Dark chocolate contains flavonoids (plant compounds with antioxidant and anti-inflammatory properties) that stimulate nitric oxide production and improve blood vessel function. It also reduces oxidative stress, helping NO stay active longer.

In a randomized controlled trial, participants who ate 30 grams per day of dark chocolate for 15 days experienced significantly increased nitric oxide levels and reduced systolic blood pressure compared to a control group, who ate 25 grams of white chocolate per day.

You won’t reap circulation rewards from eating leftover Halloween candy, though — the most benefit comes from dark chocolate that’s at least 70 percent cocoa.

Try this: 

• Eat a small square of dark chocolate as a daily treat.

• Melt dark chocolate chips and drizzle over fruit like bananas or strawberries.

• Add cocoa powder to smoothies, oatmeal, or homemade energy bites.

• Make homemade hot cocoa with unsweetened cocoa powder.

8. Walnuts

Walnuts are an excellent source of L-arginine — as noted, this amino acid directly supports nitric oxide production. They also provide omega-3 fatty acids, which benefit heart health and brain function.

Studies show that a higher intake of arginine is associated with higher blood nitric oxide levels.

Try this:

• Sprinkle chopped walnuts on salads or yogurt.

• Blend walnut pieces into homemade energy bars.

• Add walnuts to oatmeal or overnight oats for a crunchy, heart-healthy boost.

• Use walnut butter as a spread on toast.

9. Pumpkin Seeds

Pumpkin seeds also provide L-arginine along with magnesium, a mineral that helps regulate nitric oxide production and blood vessel function. Magnesium also plays a role in muscle relaxation and circulation.

In one study, researchers found that pumpkin seed oil offers anti-hypertensive (preventing high blood pressure) and heart-protective effects, likely because it affects nitric oxide production.

Try this: 

• Eat a handful of roasted pumpkin seeds as a snack.

• Sprinkle over salads or grain bowls.

• Blend into smoothies for a nutrient boost.

• Use pumpkin seed butter as a spread for whole-grain toast.

We’ve also covered pumpkin seed oil for hair growth.

10. Garlic

Garlic stimulates nitric oxide synthase, an enzyme responsible for nitric oxide production. It also helps relax blood vessels and improve overall circulation.

Studies have shown that eating garlic improves exercise tolerance in adults with coronary artery disease. It might also help lower blood pressure in those with hypertension.

Try this: 

• Mince fresh garlic into salad dressings and dips.

• Sauté garlic with vegetables or stir into soups and stews.

• Roast whole garlic cloves for a mild, sweet flavor.

• Add garlic to marinades for extra heart-healthy benefits.

11. Red Leaf Lettuce

Like other leafy green vegetables, red leaf lettuce has high nitrate content, which the body converts into nitric oxide to support blood vessel function and overall cardiovascular health.

Try this: 

• Use red leaf lettuce as a base for salads with citrus dressing.

• Wrap red lettuce leaves around sandwich fillings for a low-carb alternative.

• Toss chopped lettuce into grain bowls for extra texture and nutrients.

• Add red leaf lettuce to tacos for a fresh, crunchy element.

What are the best foods for male virility? Our blog has answers.

What you eat plays a significant role in boosting nitric oxide levels, but putting more foods high in nitrates on your grocery list is only one factor.

Here are additional ways to naturally enhance NO:

• Exercise regularly. When you exercise, blood vessels expand to accommodate increased blood flow, which triggers the release of nitric oxide. Aim for at least 150 minutes of moderate-intensity exercise per week (like running, biking, cross-training workouts, or swimming), plus at least two days of strength training.

• Get enough sleep. Poor sleep can negatively impact nitric oxide levels, leading to reduced blood flow, increased inflammation, and a higher risk of heart disease. Chronic sleep deprivation is linked to lower NO synthesis and bioavailability, which can contribute to high blood pressure and erectile dysfunction. Experts say adults need seven to nine hours a night.

• Manage your stress. High stress and anxiety are linked to an increased risk of ED. Stress-management tools can help, like journaling, going outside, listening to calming music, or deep breathing. 

• Limit alcohol and don’t smoke. Tobacco smoke contains chemicals that damage blood vessels, reduce NO, and promote cardiovascular disease and ED. Similarly, excessive alcohol can impair NO production and lead to long-term vascular issues.

Increasing nitric oxide isn’t just about eating the right foods. It calls for a comprehensive approach that includes exercise, proper sleep, stress management, and avoiding harmful habits.

Additionally, prescription medications for ED can be very effective alongside making healthier lifestyle changes. Phosphodiesterase type 5 (PDE5) inhibitors — like Viagra^® (sildenafil), Cialis^® (tadalafil), and Stendra^® (avanafil) — help increase blood flow to the penis for better erections.

Read more about PDE5 inhibitors in our guide.

Nitric oxide plays a central role in whole-body circulation, heart health, and sexual function. While your body naturally produces some NO on its own, certain foods are rich in dietary nitrates — and eating more of them supports the cause.

Here are the key takeaways about nitric oxide foods:

• There are lots of NO-boosting foods. A diet rich in leafy greens, beets, pomegranates, and citrus fruits can support better blood flow and cardiovascular function. Plus, these foods are just plain good for you, providing an array of vitamins, minerals, fiber, and antioxidants. Need more personalized help with nutrition? We suggest consulting a dietitian.

• Dietary nitrates are just one piece of the puzzle. Lifestyle factors like regular exercise, stress management, and not smoking are just as vital as diet in maintaining optimal nitric oxide levels and supporting healthy sexual function. 

• It’s important to seek medical advice for ED. While nitric oxide foods may help with mild to moderate erectile dysfunction, they’re not a standalone cure. More severe cases often require medical evaluation and treatment.

If you’re experiencing persistent ED, consult a healthcare provider to discuss potential underlying causes and the best course of action for your health.

Check out our men’s sexual health resources. If you’re interested in connecting with a licensed healthcare professional about ED or other concerns, start by taking our free online assessment.