4. Beets

Beets are another food naturally rich in dietary nitrates.

Research has examined beetroot and beetroot juice in relation to blood pressure and exercise performance, partly because nitrate can contribute to nitric oxide production.

Healthy blood-vessel function is important for circulation.

You can enjoy beets:

• Roasted
• Steamed
• In salads
• Blended into soups
• As part of a vegetable bowl

Keep in mind that beetroot juice can contain a concentrated amount of natural sugars and may not provide the same fiber as whole beets.

5. Garlic

Garlic contains sulfur-containing compounds that have been extensively studied for potential cardiovascular effects.

Some research suggests that garlic preparations may modestly influence blood pressure and certain cardiovascular risk factors.

Garlic is also an easy way to add flavor without relying heavily on salt.

Try adding fresh garlic to:

• Vegetables
• Fish
• Soups
• Beans
• Whole-grain dishes
• Homemade sauces

Garlic isn't a substitute for blood-pressure medication, but it can be part of a heart-friendly diet.