30 percent of Pakistanis above the age of 45 have hypertension (aka high blood pressure), states the Journal of Pakistan Medical Association. Fortunately, this health problem can easily be combated by taking a few dietary measures.

Most people take medication to reduce hypertension but that comes with side effects so the best and easiest way to combat this silent killer is to alter your eating habits. Here are seven foods that can help people dealing with high blood pressure:

How Can I Lower My Blood Pressure

1. Whole grains

According to WebMD, one daily serving of whole grains may help prevent hypertension – and more servings could slash your risk even further. Including at least 50 grams of whole grains daily in your diet significantly decreases high blood pressure.

That’s because whole grains contain essential and healthy nutrients including fiber, potassium, magnesium, folate, iron, and selenium, all of which are known to lower blood pressure (especially potassium).

2. Broccoli

This green vegetable contains all the nutrients needed to help lower blood pressure like fiber, potassium, calcium, magnesium, and vitamin C.

Previous research in animals has found that a diet high in broccoli sprouts may help reduce blood pressure, cardiovascular disease, and stroke. Broccoli sprouts are high in compounds that may help reduce damage to arteries, reports Reader’s Digest.

3. Baked Potato

Rich in magnesium and potassium, this tasty vegetable helps fight high blood pressure. The potassium content helps the body become more efficient at flushing out excess sodium, which can raise blood pressure; and magnesium helps promote healthy blood flow. But go easy on the butter and salt or it’ll be back to phase one.