High-blood pressure increases risk for heart disease, heart attack and associated cardiovascular symptoms like chest pain. It also increases risk for kidney disease, stroke and impaired cognitive function. Luckily, these consequences of high-blood pressure are all easily preventable with some major help from food, like the ones you find in theMediterranean diet. Here are the top dietitian-approved foods to eat more of for better blood pressure.

Read More:Best and Worst Foods for Healthy Blood Pressure

Top Mediterranean Foods for High-Blood Pressure

TheAmerican Journal of Clinical Nutritionpublished a randomized intervention trial that showed how Mediterranean foods like fruits, vegetables, legumes, seeds and healthy fats lower blood pressure.Similar studiesshow that high intake of Mediterranean foods and swapping out highly processed, high salt and high saturated fat foods for those more in line with the Mediterranean diet can help to lower risk of hypertension and associated diseases.

Aiming for a diet that is high in fruits, vegetables, legumes, nuts and unsaturated fats is important for better blood pressure, and Mediterranean foods fit the bill. Here are some top picks:

1. Salmon and other fatty fish

The healthyomega-3 fatty acidsin salmon and fish like mackerel, herring and albacore tuna help to reduce inflammation and reduceoxylipins, a compound that constricts blood vessels and increases blood pressure. Intake of this heart healthy fat is associated with lower blood pressure and decreased risk of heart disease. The next time you’re out to dinner, consider the salmon.

Healthy High-Blood Pressure Meal Plan for Beginners

2. Oranges

This citrus fruit hasanti-hypertensiveproperties and nutrients like vitamin C, fiber and antioxidants associated with healthy blood pressure levels.

3. Raspberries, blueberries and strawberries

Berriesare rich in fiber and anthocyanins, which we can thank for giving berries their vibrant magenta and blue colors. Berries are beautiful inside and out, asanthocyaninsincrease nitric oxide, which has vasodilation effects. They also are involved in calcium channel blocking, resulting in smooth muscle relaxation. Vasodilation and smooth muscle relaxation both aid in lowering blood pressure.

4. Tomatoes

Tomatoes are rich inlycopene, a heart-healthy antioxidant responsible for the red color of tomatoes, and more importantly associated withreduced risk of hypertension.

5. Beans and legumes

The fiber, glycemic index andisoflavonesinbeans and legumesgive you good reason to up your intake. Add them to salads, soups, and dinners as increased intakeis associated with healthy blood pressure levels.

Get Recipes:Healthy Bean Recipes

6. Chia, flax and pumpkin seeds

These seeds contain healthy fats and fiber, which are involved in healthy blood pressure regulation.Electrolyteslike magnesium and potassium are involved in vasodilation and calcium channel blocking, which are both beneficial for better blood pressure. So add somechia,flaxor pumpkin seeds to snack time or your morning bowl of oatmeal.

7. Broccoli

High veggie intake is important when managing blood pressure.Vegetables, like broccoli, are full of flavonoids (which is a type of antioxidant), fiber and blood pressure-regulating minerals like potassium, magnesium and calcium.

8. Spinach

Another great source of nitrates, potassium, magnesium, calcium and antioxidants isspinach. It’s safe to say that Popeye probably didn’t have any issues with his blood pressure levels.

The Bottom Line

Lowering blood pressure can be healthy, delicious and not nearly as complicated as you may think. Incorporate a variety of Mediterranean foods, like fruits, veggies, whole grains and healthy fats to reap the blood-pressure-lowering benefits.

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