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.