If you struggle with high blood pressure, and your doctor is urging you to change your ways to avoid problems with heart disease, getting your BP down is a lot easier than you might think. You might not think of high blood pressure as a big deal since it has no symptoms, but over time it can cause tremendous damage to your body and lead to chest pain, shortness of breath, and potentially an early death.

But a simple trick can help you lower that BP, and it is simple – a lot more than you think, in fact. For one thing, your diet should consist of a low more berries, avocados, celery, leafy treens, and even some coriander for seasoning. Adding those items to your diet will make a huge different on your blood pressure levels.

And on the exercise side, it is even simpler. By spending just 150 minutes per day of cycling or even just walking, you can significantly slash your BP risk. However, always remember to consult with your doctor first before engaging in any new diet or exercise regimen.

“High blood pressure is a common and dangerous condition,” states the Centers for Disease Control and Prevention website.  “Having high blood pressure means the pressure of the blood in your blood vessels is higher than it should be. But you can take steps to control your blood pressure and lower your risk of heart disease and stroke.About 1 of 3 U.S. adults—or about 75 million people—have high blood pressure. Only about half (54%) of these people have their high blood pressure under control. This common condition increases the risk for heart disease and stroke, 2 of the leading causes of death for Americans.”