One out of every three Americans has high blood pressure (a reading higher than 120/80). This chronic condition, in which the force of blood against your artery walls is high enough to cause damage to your blood vessels, can potentially lead to serious health problems like heart attack and stroke.

There’s good news if you fall into this group—or if you want to simply keep your numbers in the healthy range: Some easy lifestyle changes can help. In fact, by losing weight, exercising regularly, managing stress, limiting alcohol and quitting smoking (if you smoke), you can often drive down your numbers in record time. You can also eat your way to better blood pressure with some deliciously healthy picks. Check out the six simple swaps you can make to your diet today.

Swap PB&J for PB&B

Instead of: A classic PB&J sandwich

Enjoy: PB & Banana Sandwich

Bananas provide potassium (about 467 milligrams per banana), a mineral that has been shown to help reduce blood pressure. In fact, getting enough potassium can blunt the effect of excess salt. This is a good thing, since most Americans consume too much sodium (the limit for healthy people is 2,300 mg daily). Potassium also helps make blood vessels less stiff.

This swap will also help you cut back on sugar, as most brands of jelly provide little actual fruit. Double-bonus!

Swap green beans for broccoli

Instead of: Green beans

Enjoy: Broccoli

Don’t get me wrong, green beans are good for you, but broccoli is even better because the super-stalk provides calcium. The nutrient, which is well-known for its role in bone health, is also a key player in managing blood pressure. Need a few great recipes? Try my Whole Wheat Penne with Chicken and Broccoli and Shrimp and Broccoli Scampi with Linguine.

Swap a hot dog for a hamburger

Instead of: A hot dog with sauerkraut

Enjoy: A burger with lettuce, tomato and onion (hold the pickles).

That delicious dog with kraut is jam-packed with salt, which spikes blood pressure. In fact, a standard frankfurter on a bun with the usual toppers (sauerkraut and mustard) contains more than 1,400 mg of sodium. Ouch! The standard backyard burger, piled with lettuce, tomato and a squirt of ketchup, is a better bet because its sodium content clocks in at just half that amount.

Swap table salt for kosher salt

Instead of: Table salt

Use: Coarse kosher salt

Ready to sprinkle some salt into your pot? Replacing regular table salt with coarse kosher salt in recipes that call for a certain amount allows you to get the same flavor for a bit less sodium. A teaspoon of table salt has about 2,300 mg sodium, while the same amount of Diamond Crystal coarse kosher salt has 1,120 milligrams (read labels as amounts can vary). Talk about a smart swap! However, keep in mind that this trick works only when you’re swapping the same volume of table salt for coarse kosher salt—it doesn’t work when you are salting to taste.

Swap Romaine for Spinach

Instead of: Salad made with iceberg or romaine lettuce

Enjoy: Salad made with spinach

Spinach adds a nice amount of potassium—about 167 milligrams per cup—to your salad bowl. If you find the green too flavorful, opt for a mix instead—half spinach with half iceberg or romaine for a punch of potassium. You just kicked your salad up a nutrient notch.

Swap Coffee for Coffee with Cocoa

Instead of: Your usual morning coffee

Enjoy: Coffee with 1 tablespoon of cocoa powder

Scientists have discovered that the antioxidant flavonoids in chocolate can lower blood pressure, reduce inflammation and improve the elasticity of blood vessels. It’s a triple threat. Keep in mind, the darker the chocolate, the more flavonoids! (Unsweetened cacao powder is 100% cacao). Not a coffee drinker? Enjoy a bowl of my Dark Chocolate Oats to start your morning off on the right foot. Or, enjoy a smoothie with a cocoa kick, like this Cocoa Avocado Milkshake and Chocolate Smoothie Surprise.

Want to boost your energy? Try these 5 Simple Swaps.

Intro

One out of every three Americans has high blood pressure (a reading higher than 120/80). This chronic condition, in which the force of blood against your artery walls is high enough to cause damage to your blood vessels, can potentially lead to serious health problems like heart attack and stroke.

There’s good news if you fall into this group—or if you want to simply keep your numbers in the healthy range: Some easy lifestyle changes can help. In fact, by losing weight, exercising regularly, managing stress, limiting alcohol and quitting smoking (if you smoke), you can often drive down your numbers in record time. You can also eat your way to better blood pressure with some deliciously healthy picks. Check out the six simple swaps you can make to your diet today.