Don’t feel bad if you’re confused about nitrates and nitrites in food. Are they good, bad, or something else? Unless you majored in chemistry, some uncertainty is understandable. They certainly sound similar. But rest assured there are differences between these compounds.

​Nitrates are fairly simple molecules consisting of one nitrogen atom bound to three oxygen atoms. The chemical formula for nitrate is NO3. Nitrite is a molecule that consists of one nitrogen atom bonded with two oxygen atoms: NO2. To further confuse the issue, nitric oxide, which occurs naturally in the body, consists of one nitrogen bonded with one oxygen. This simple gaseous molecule is represented as: NO.
To be clear, NO is good for you. Indeed, it’s crucial. The body uses NO to signal your blood vessels to relax. This helps promote lower blood pressure, and even plays an important role in healthy sexual function.
The Good and The Bad Nitric Oxide (NO)NO is a key signaling molecule. When released by the blood vessels themselves, it signals blood vessel muscle cells to relax. This, in turn, lowers blood pressure. That’s important, because high blood pressure (hypertension) is one of the most common and dangerous risk factors for cardiovascular disease.
Hypertension is often linked to atherosclerosis, the underlying process of inflammation and plaque buildup that accompanies the stiffening and narrowing of blood vessels. Atherosclerosis tends to be a long-term, progressive process.
Some people with atherosclerosis may eventually experience heart attack or stroke. In most cases, they will have experienced hypertension, often for years, as the heart struggles to compensate for partially clogged blood vessels, dysfunction in the endothelium (the tissue lining the interior of blood vessels), and restricted blood flow. Having adequate supplies of NO on hand helps the blood vessels function properly, and may significantly reduce blood pressure.
Nitrates: (NO3) And that’s where nitrates (NO3) come in. Dietary nitrates are compounds primarily found in whole plant foods, such as beets and dark green leafy vegetables which supply the raw material the body needs to produce NO. Research shows that people who consume greater amounts of these foods tend to have higher levels of NO,and lower blood pressure.
They also enjoy a certain amount of protection against cardiovascular disease. For example, some intriguing small studies have shown that drinking raw beet juice every day may be linked to significant reductions in blood pressure among people with mild hypertension. 
The evidence is clear: consuming dietary nitrates through the diet is good for cardiovascular health. Thus both NO and NO3 are good for you.
Nitrites: (NO2) Nitrites (NO2) have gained a bad rap because they are routinely used to cure deli meats. They are added to products such as bacon, for instance, to preserve the meat’s “healthy” red or pink color. Left untreated, bacon and other cured meats tend to oxidize and turn an unappetizing shade of gray.
Sodium nitrite is a salt of nitrite that has been used for this purpose for centuries. Although sodium nitrite is not inherently toxic, problems can arise when this chemical reacts with amino acids in the meat itself,especially during cooking. This reaction can form chemicals called nitrosamines.
Nitrosamines are carcinogenic, meaning they have been linked to the promotion of cancer. Research has repeatedly shown that people who eat more processed, cured, and deli-type meats are at greater risk for cancer. Although it is not entirely clear how much of this additional risk may be attributed to nitrite preservatives in processed meats, it is certain that nitrosamines are occasionally formed during cooking. And they are not healthful. Nitrosamines occur in tobacco smoke, for example, and are considered a chief carcinogen associated with exposure to smoke.
 Summary: Nitrate containing compounds are necessary for survival. Dietary nitrates, primarily from plant foods, are linked to better cardiovascular health, because they provide the body with the material it needs to produce a steady supply of nitric oxide (NO). NO signals blood vessels to relax, lowering blood pressure.

Recently the sister of a friend of mine suffered from a pulmonary embolism (PE) which reminded me that two of my siblings had pulmonary embolisms as well. The lack of knowledge of just what pulmonary embolisms (PEs) are is astonishing. I hope this helps clear up some of the confusion.
 What is a Pulmonary embolism? Pulmonary embolism is a blockage in one of the pulmonary arteries in your lungs. In most cases, pulmonary embolism is caused by blood clots that travel to the lungs from deep veins in the legs or, rarely, from veins in other parts of the body (deep vein thrombosis). Because the clots block blood flow to the lungs, pulmonary embolism can be life-threatening. However, prompt treatment greatly reduces the risk of death. Taking measures to prevent blood clots in your legs will help protect you against pulmonary embolism.
Symptoms of a Pulmonary Embolism; symptoms can vary greatly, depending on how much of your lung is involved, the size of the clots, and whether you have underlying lung or heart disease.
Common signs and symptoms include:

• Shortness of breath. This symptom typically appears suddenly and always gets worse with exertion.
• Chest pain. You may feel like you're having a heart attack. The pain is often sharp and felt when you breathe in deeply, often stopping you from being able to take a deep breath. It can also be felt when you cough, bend or stoop.
• Cough. The cough may produce bloody or blood-streaked sputum.

Other signs and symptoms that can occur with pulmonary embolism include:

• Rapid or irregular heartbeat
• Lightheadedness or dizziness
• Excessive sweating
• Fever
• Leg pain or swelling, or both, usually in the calf caused by a deep vein thrombosis
• Clammy or discolored skin (cyanosis)

When to see a doctor: Pulmonary embolism can be life-threatening. Seek urgent medical attention if you experience unexplained shortness of breath, chest pain or a cough that produces bloody sputum.When a clump of material, most often a blood clot, gets wedged into an artery in your lungs it  can develop into a PE. These blood clots most commonly come from the deep veins of your legs, a condition known as deep vein thrombosis (DVT).
In many cases, multiple clots are involved in pulmonary embolism. The portions of the lung served by each blocked artery are robbed of blood and may die. This is known as pulmonary infarction. This makes it more difficult for your lungs to provide oxygen to the rest of your body.
Occasionally, blockages in the blood vessels are caused by substances other than blood clots, such as:

• Fat from the marrow of a broken long bone
• Part of a tumor
• Air bubbles

Risk factors:

• Blood clot in a leg vein

Although anyone can develop blood clots and subsequent pulmonary embolism, certain factors can increase your risk.

• Medical history

You're at higher risk if you or any of your family members have had venous blood clots or pulmonary embolism in the past.
In addition, some medical conditions and treatments put you at risk, such as:

• Heart disease. Cardiovascular disease, specifically heart failure, makes clot formation more likely.
• Cancer. Certain cancers, especially brain, ovary, pancreas, colon, stomach, lung and kidney cancers, and cancers that have spread, can increase the risk of blood clots, and chemotherapy further increases the risk. Women with a personal or family history of breast cancer who are taking tamoxifen or raloxifene also are at higher risk of blood clots.
• Surgery. Surgery is one of the leading causes of problem blood clots. For this reason, medication to prevent clots may be given before and after major surgery, such as joint replacement.
• Disorders that affect clotting. Some inherited disorders affect blood, making it more prone to clot. Other medical disorders such as kidney disease can also increase your risk of blood clots.

Prolonged immobility blood clots are more likely to form during periods of inactivity, such as:

• Bed rest. Being confined to bed for an extended period after surgery, a heart attack, leg fracture, trauma or any serious illness makes you more vulnerable to blood clots. When the lower extremities are horizontal for long periods, the flow of venous blood slows and blood can pool in the legs, sometimes resulting in blood clots.
• Long trips. Sitting in a cramped position during lengthy plane or car trips slows blood flow in the legs, which contributes to the formation of clots.

Other risk factors:

• Smoking. For reasons that aren't well understood, tobacco use predisposes some people to blood clot formation, especially when combined with other risk factors.
• Being overweight. Excess weight increases the risk of blood clots, particularly in people with other risk factors.
• Supplemental estrogen. The estrogen in birth control pills and in hormone replacement therapy can increase clotting factors in your blood, especially if you smoke or are overweight.
• Pregnancy. The weight of the baby pressing on veins in the pelvis can slow blood return from the legs. Clots are more likely to form when blood slows or pools.

Complications of pulmonary embolism can be life-threatening. About one-third of people with undiagnosed and untreated pulmonary embolism don't survive. When the condition is diagnosed and treated promptly, however, that number drops dramatically. Pulmonary embolism can also lead to pulmonary hypertension, a condition in which the blood pressure in your lungs and in the right side of the heart is too high. When you have obstructions in the arteries inside your lungs, your heart must work harder to push blood through those vessels, which increases blood pressure and eventually weakens your heart.
In rare cases, small emboli occur frequently and develop over time, resulting in chronic pulmonary hypertension, also known as chronic thromboembolic pulmonary hypertension.
Prevention: Preventing clots in the deep veins in your legs (deep vein thrombosis) will help prevent pulmonary embolism. For this reason, most hospitals are aggressive about taking measures to prevent blood clots, including:

• Blood thinners (anticoagulants). These medications are often given to people at risk of clots before and after an operation, as well as to people admitted to the hospital with medical conditions, such as heart attack, stroke or complications of cancer.
• Compression stockings. Compression stockings steadily squeeze your legs, helping your veins and leg muscles move blood more efficiently. They offer a safe, simple and inexpensive way to keep blood from stagnating during and after general surgery.
• Leg elevation. Elevating your legs when possible and during the night also can be very effective. Raise the bottom of your bed 4 to 6 inches (10 to 15 cm) with blocks or books.
• Physical activity. Moving as soon as possible after surgery can help prevent pulmonary embolism and hasten recovery overall. This is one of the main reasons your nurse may push you to get up, even on your day of surgery, and walk despite pain at the site of your surgical incision.
• Pneumatic compression. This treatment uses thigh-high or calf-high cuffs that automatically inflate with air and deflate every few minutes to massage and squeeze the veins in your legs and improve blood flow.

Prevention while traveling: The risk of blood clots developing while traveling is low, but increases as long-haul travel increases. If you have risk factors for blood clots and you're concerned about travel, talk with your doctor.
Your doctor might suggest the following to help prevent blood clots during travel:

• Drink plenty of fluids. Water is the best liquid for preventing dehydration, which can contribute to the development of blood clots. Avoid alcohol, which contributes to fluid loss.
• Take a break from sitting. Move around the airplane cabin once an hour or so. If you're driving, stop every so often and walk around the car a couple of times. Do a few deep knee bends.
• Fidget in your seat. Flex your ankles every 15 to 30 minutes.
• Wear support stockings. Your doctor may recommend these to help promote circulation and fluid movement in your legs. Compression stockings are available in a range of stylish colors and textures. There are even devices, called stocking butlers, to help you put on the stockings.

Cardiovascular disease (CVD) is the leading cause of death in Western countries, representing almost 30% of all deaths worldwide. Evidence shows the effectiveness of healthy dietary patterns and lifestyles for the prevention of CVD. Furthermore, the rising incidence of CVD over the last 25 years has become a public health priority, especially the prevention of CVD (or cardiovascular events) through lifestyle interventions. Current scientific evidence shows that Western dietary patterns compared to healthier dietary patterns, such as the ‘Mediterranean diet’ (MeDiet), leads to an excessive production of proinflammatory cytokines associated with a reduced synthesis of anti-inflammatory cytokines. In fact, dietary intervention allows better combination of multiple foods and nutrients. Therefore, a healthy dietary pattern shows a greater magnitude of beneficial effects than the potential effects of a single nutrient supplementation. This review aims to identify potential targets (food patterns, single foods, or individual nutrients) for preventing CVD and quantifies the magnitude of the beneficial effects observed. On the other hand, we analyze the possible mechanisms implicated in this cardio protective effect.

1. Serve more vegetables, fruits, whole grains, and legumes. Just about everyone could stand to eat more plant-based foods. They're rich in fiber and other nutrients, and they can taste great in a salad, as a side dish, or as an entree. Watch that you don't use too much fat or cheese when you prepare them.
2. Choose fat calories wisely by:

• Limit saturated fat (found in animal products).
• Avoid artificial trans fats as much as possible. Check ingredient lists for "partially hydrogenated" oils.
• When using added fats for cooking or baking, choose oils that are high in monounsaturated fat (for example, olive and peanut oil) or polyunsaturated fat (such as soybean, corn, and sunflower oils).

3. Serve a variety of protein-rich foods. Balance meals with lean meat, fish, and vegetable sources of protein.
4. Limit cholesterol. Cholesterol in foods, found in red meat and high-fat dairy products, can raise blood cholesterol levels, especially in high-risk people.
5. Serve the right kind of carbs. Include foods like brown rice, oatmeal, quinoa, and sweet potatoes to add fiber and help control blood sugar levels. Avoid sugary foods.
6. Eat regularly. This helps someone with heart disease control blood sugar, burn fat more efficiently, and regulate cholesterol levels.
7. Cut back on salt. Too much salt is bad for blood pressure. Instead, use herbs, spices, or condiments to flavor foods.
8. Encourage hydration. Staying hydrated makes you feel energetic and eat less. Encourage your loved one to drink 32 to 64 ounces (about 1 to 2 liters) of water daily, unless their doctor has told them to limit fluids.
9. Keep serving sizes in check. It can help to use smaller plates and glasses, and to check food labels to see how much is in a serving, since it's easy to eat more than you think. Some guidelines:

• 1 ounce of cheese is the size of a pair of dice.
• A serving of meat or tofu is the size of a deck of cards.
• 2 servings of rice or pasta are the size of a tennis ball.