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 appears to 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 circle for examples).

· Calcium. Populations with low calcium intakes have 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.

Other Factors

· Fats, Carbohydrates, and Protein. Varying the amount and type of fats, carbohydrates, and protein in the diet has little, if any, effect on blood pressure. But for overall heart health, it is crucial to limit the amount of fat in your diet, especially the saturated fat found in foods like fatty meats and whole milk dairy foods. Saturated fats raise your blood cholesterol level, and a high blood cholesterol level is another risk factor for heart disease. Foods high in fat are also high in calories. Remember, foods high in complex carbohydrates (starch and fiber) are low in fat and calories – so eating these foods in moderate amounts instead of high fat foods can help you lose weight if you are overweight or to prevent you from gaining weight.

· Caffeine. The caffeine in drinks like coffee, tea, and sodas my cause blood pressure to go up, but only temporarily. In a short time your blood pressure will go back down. Unless you are sensitive to caffeine and your blood pressure does not go down, you do not have to limit caffeine to prevent developing high blood pressure.

· Garlic or Onions. Increase amounts of garlic and onions have not been found to affect blood pressure. Of course, they are tasty substitutes for salty seasonings and can be used often.

· Stress Management. Stress can make blood pressure go up for a while and over time, may contribute to the cause of high blood pressure. So it’s natural to think that stress management techniques like biofeedback, meditation, and relaxation would help prevent high blood pressure. But this doesn’t seem to be the case: the few studies that have looked at this have not shown that stress management helps to prevent high blood pressure. Of course, stress management techniques are helpful if they help you feel better or stick to a weight-loss and/or exercise program.