There’s a well-established link between the health of the oral cavity, aka the mouth, and cardiovascular health. The mouth has a diverse microbiome, second only to the gut, containing over 700 species of bacteria! As we see in the gut, some of these species are beneficial and perform tasks that support our health, and some are ‘bad actors’. When we have an imbalance in the populations of good vs bad bacterial species, it affects not only the health of our mouth, but of our whole body.

Poor oral health can result in periodontitis or gingivitis: inflammation of the gums, which causes little gaps between the gum and the tooth. Bacteria in the mouth can get into these pockets and then have direct access into the blood stream via the tiny capillaries in the gums, and once they enter the blood stream, they can travel all round the body. This triggers an immune response and inflammatory processes begin, contributing to cardiovascular conditions including atherosclerosis and high blood pressure.

Good bacteria in the mouth convert nitrates from our food into nitric oxide. Nitric oxide itself improves our oral health – it reduces plaque, improves saliva production, supports the good communities of bacteria in the mouth and improves gum health. But it also plays an important role in helping blood vessels relax, thereby reducing blood pressure and improving blood flow. Optimising blood flow is important to ensure we are delivering oxygen and nutrients to all the cells in the body.

What can we do to support our oral health?

1. Don’t smoke or vape: these disrupt the acidity of the mouth. This has a knock-on effect on the composition of the oral microbiome, since different species flourish at different pH levels.
2. Avoid strong mouthwashes and using undiluted essential oils in the mouth – these can be too harsh and wipe out beneficial bacteria, allowing space for the ‘bad actors’ to proliferate.
3. Use good brushing techniques, such as the Bass brushing method, and floss every day – to help dislodge bacteria and prevent gum inflammation.
4. Green tea supports the beneficial bacteria in the mouth and can be used as a mouthwash to improve oral health. Make a strong cup of green tea using loose leaf organic tea leaves, and when it has cooled, swish it round your mouth.
5. Keep the mouth hydrated – drink plenty of water to support saliva production. We produce about 1L of saliva a day! It is an important food source for the ‘good’ bacteria in our mouth and is key in maintaining the correct pH for a health mouth.
6. Breathe through your nose – mouth breathing dries out the oral cavity. Assess your habits and focus on nasal breathing throughout the day. If you breathe through your mouth at night, consider using micropore tape to keep your lips closed.
7. Minimise refined carbohydrates in your diet, and try to avoid snacking between meals – to keep the oral microbiome stable and support the populations of beneficial bacteria.
8. Chew your food really well! Chewing supports the health of oral microbiome.
9. Eat nitrate-containing foods every day – to encourage nitric oxide production, which starts to decrease from age 40. These foods all contribute to levels of nitric oxide:
   • leafy greens, especially spinach, rocket, kale, bok choy 
   • beetroot
   • nuts, especially pine nuts 
   • fennel
   • leeks
   • onion
   • garlic
   • parsley
   • watermelon
   • an easy & delicious way to get a big hit of nitric oxide support is to make a pesto with parsley, rocket, garlic, and pine nuts. Or add some beetroot and spinach to a smoothie.