If high blood pressure runs in your family, there are some things you can do to control or reduce your risk of developing it.

First, lower your sodium intake by getting rid of your salt shaker and reducing your intake of processed foods, which are often loaded with salt. It’s hard to give up processed foods, but you’ll be surprised when you read the food labels to find how much sodium they contain. You want to keep your sodium intake at about 2,300 mg per day; that's about a teaspoon of salt. Most Americans get twice that much, while salty-snack eaters can consume three to four times that.

Hold on, did I hear someone say they don’t care? Hypertension causes strokes--which kill part of your brain. Oh, I have your attention again? Cut the salt!

Second, try increasing the potassium in your diet. You will find high levels of potassium in foods like bananas, potatoes (no, you can’t have french fries), canned white beans, yogurt, halibut, tuna, lima beans and winter squash (don’t these foods excite your taste buds?). The American Heart Association recommends 4,700 mg of potassium per day.

Third, make sure you’re getting 500 to 1,000 mg of magnesium daily. You will usually get this amount in a well balanced diet.

Lastly, remember you need 800 to 1,000 mg of calcium daily, most of us only get about half of this amount. I supplement my diet with 300 to 400 mg of calcium daily.

So here's the bottom line: A high intake of these minerals helps blood pressure; fruits and vegetables are the best way to get them. If you're fighting hypertension, you could supplement with potassium, magnesium and calcium. (Do not stop taking medicine that your doctor has recommended or prescribed without his or her advice.) Keep in mind the supplements do absolutely nothing for you if you don't cut your sodium and your “stress” factors figure in this equation to some degree. You can factor it out of the equation by exercise. More on that in a future blog.