4) If You Drink Alcoholic Beverages, Do So In Moderation.

Drinking too much alcohol can raise your blood pressure. It may also lead to the development of high blood pressure. So to help prevent high blood pressure, if you drink alcohol, limit how much you drink to no more than 2 drinks a day. The "Dietary Guidelines for Americans" recommend that for overall health women should limit their alcohol to no more than 1 drink a day.

This is what counts as a drink:

• 1-1/2 ounces of 80-proof or 1 ounce of 100-proof whiskey,
• 5 ounces of wine, or
• 12 ounces of beer (regular or light).

You may have heard that some alcohol is good for your heart health. Some news reports suggest that people who consume a drink or two a day have lower blood pressure and live longer than those who consume excessive amounts of alcohol. Others note that wine raises the "good" blood cholesterol that prevents the build up of fats in the arteries.

While these news stories may be correct they don't tell the whole story: too much alcohol contributes to a host of other health problems, such as motor vehicle accidents, diseases of the liver and pancreas, damage to the brain and heart, an increased risk of many cancers, and fetal alcohol syndrome. Alcohol is also high in calories. So you should limit how much you drink.

 

What Else Might Prevent High Blood Pressure?

Other things also may help prevent blood pressure. Here's a roundup of what's being said about them-and whether it's true or false.

Dietary Supplements--Potassium, Calcium, Magnesium, Fish Oils.

Potassium. Eating foods rich in potassium will help protect some people from developing high blood pressure. You probably can get enough potassium from your diet, so a supplement isn't necessary. Many fruits, vegetables, dairy foods, and fish are good sources of potassium (see table below for examples).

Calcium. Populations with low calcium intakes have high rates of high blood pressure. However, it has not been proven that taking calcium tablets will prevent high blood pressure. But it is important to be sure to get at least the recommended amount of calcium--800 milligrams per day for adults (pregnant and breastfeeding women need more)--from the foods you eat. Dairy foods like low fat selections of milk, yogurt, and cheese are good sources of calcium. Low fat and nonfat dairy products have even more calcium than the high fat types.

Magnesium. A diet low in magnesium may make your blood pressure rise. But doctors don't recommend taking extra magnesium to help prevent high blood pressure--the amount you get in a healthy diet is enough. Magnesium is found in whole grains, green leafy vegetables, nuts, seeds, and dry peas and beans.

Fish oils. A type of fat called "omega-3 fatty acids" is found in fatty fish like mackerel and salmon. Large amounts of fish oils may help reduce high blood pressure, but their role in prevention is unclear. But taking fish oil pills is not recommended because high doses can cause unpleasant side effects. The pills are also high in fat and calories. Of course, most fish if not fried or made with added fat are low in saturated fat and calories and can be eaten often.