Hypertension, or more commonly referred to as high blood pressure, is the pressure of blood against your artery walls. It is something that today, affects people all across the globe. It is a well-known and rather a persistent problem brought on by highly processed diet.

The most common symptoms of high blood pressure include:

• dizziness
• chest pain
• shortness of breath
• blurred vision
• headache
• fatigue or confusion

Hypertension can also cause water retention, poor circulation and pain in the legs, cold feet, vision loss, kidney failure and stroke.

How to prevent hypertensive heart disease? You can lower the risk if you:

• eat foods that can increase the HDL heart healthy cholesterol levels
• avoid processed foods and refined sugars
• exercise regularly
• keep a healthy weight
• don’t smoke or drink excess of alcohol
• reduce stress and improve sleep
• Good news though! Today, there are so many healthy food alternatives that can aid with lowering your blood pressure.

Here’s a list of the TOP TEN foods to help lower your blood pressure, all of which can be found at your local grocery store!

1. Olive Oil: The antioxidant compounds in olive oil bind to the HDL particle and preserve it from oxidative stress. Recent study showed that we should focus not just on increasing amounts of healthy cholesterol, but also on making sure that HDL is working optimally—an effect olive oil seems to have naturally.
2. Beets: Beets are high in nitric oxide. This helps to open your blood vessels and lower your blood pressure. Beetroot juice even contains nitrates which helps to lower blood pressure even quicker than beets alone.

3. Fish: Fish like mackerel and salmon (which are considered to be “fatty fish”), are an excellent source of lean protein and are super high in omega-3 fatty acids which help to lower blood pressure. They even contribute to reducing inflammation! Trout, another great fish source, is known to contain Vitamin D, a hormone-like vitamin which contains properties helpful in lowering blood pressure as well.

4. Berries: Blueberries, raspberries, and strawberries contain anthocyanins and are rich in natural compounds called flavonoids, and are super easy to add to any diet! Most berries are packed with helpful antioxidants that help your body fight back against other ailments aside from high blood pressure.

5. Potatoes: According to the American Heart Association, potatoes are packed with potassium and magnesium which are minerals that can help in the fight against hypertension, however there’s a difference between french fries, chips, baked potatoes and boiled potatoes. The healthiest option is… anyone? Boiled potatoes of course. If you boil a potato, let it cool down and then reheat, you don’t have to worry too much about spiking your insulin levels.

6. Bananas: Bananas make for the perfect addition to lower that blood pressure as they are rich in potassium.

7. Dark Chocolate: A 2015 study showed that eating dark chocolate can help to reduce the risk for cardiovascular disease (CVD). The study suggested that eating up to 100 grams of dark chocolate per day may be associated with a lower risk of CVD.

8. Leafy Greens: Did you know that most of your favorite canned veggies often have added sodium? Stick to fresh or even frozen vegetables to avoid the extra salt. Most greens contain higher levels of potassium which allows your kidneys to get rid of excess sodium through your urine, which in turn lowers your blood pressure.Leafy greens that are high in potassium include; kale, arugula, romaine lettuce, turnip greens, spinach, beet greens, swiss chard, and collard greens.

9. Carrots: This beta-carotene rich vegetable is also high in potassium which have been shown to be effective in reducing high blood pressure that can lead to heart disease. Carrot might helps maintain normal blood pressure by regulating heart and kidney functions.

10. Seeds: Unsalted seeds like sunflower, pumpkin, or even squash seeds, are high in potassium, magnesium, and other minerals which are known to reduce blood pressure.