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include 2000 to 5000 mg per day of potassium. Magnesium is important to vascular tone and relaxation, and a healthy diet should contain 300 to 500 mg per day.  Foods high in magne- sium include beans, halibut, nonfat yogurt, nuts, potatoes and spinach. Avoid excessive alcohol. Alcohol consumption should be limited to no more than two alcoholic beverages per day.  One drink of alcohol equals 12 ounces of beer, 4 ounces of wine or 1 ounce of hard alcohol.  Excessive alcohol consumption has been linked to elevated blood pressure as well as a host of other deleterious effects.  It is also important to remember that a 5-ounce glass of wine contains approximately 100 calories and, therefore, even modest daily use can lead to gradual weight gain. Maintain a healthy weight. Overweight individuals are twice as likely to develop hypertension.  Unfortunately, over 50% of Americans are overweight, and the percent- age is increasing.  In 1980, 25% of Americans were overweight, and weight, and the percentage is increasing. In 1980, 25% of Americans were overweight, and the incidence had risen to 55% by 1999.  In the Framingham offspring study, obesity was found to be the major controllable risk factor for hypertension (5).  The ability to maintain a healthy weight requires more than self-control and willpower. At least six factors influence your weight-behavior, envi- ronment, health status, cul- ture, income level and genetics (6).  In order to avoid obesity, first get regu- lar exercise, at least thirty minutes a day of activity equivalent to vigorous walk- ing.  You can do it all at once or in divided seg- ments.  Second, focus on healthy eating, not depriva- tion diets.  Choose healthy foods such as vegetables, fruits, grains and lean meat. Seek foods for their nutrient value and not for their calo- ries.  Third, lose weight slowly.  One pound per week is most effective. Even five to ten percent of your body weight can improve your health (6). Several studies have exam- ined the relationship between hypertension and diet, obesi- ty and weight loss:   • TONE (Trial of Nonpharmacologic Interventions in the Elderly) was a multicenter study that examined the benefits of weight loss and/or sodium reduction in the elderly. Most participants were able to lower their medication requirements as a result of adhering to the study's requirements (7). • In the Trials of Hypertension Prevention, Phase II (TOHP II), reduc- tions in sodium intake and weight loss led to a reduction in blood pressure (8).  Over a period of 4 years, study participants did not fully maintain their weight loss nor their reduced sodium intake and, as a result, the effect on their blood pressure was likely decreased.  This emphasizes the need to make permanent changes in lifestyle and diet in order to maintain a healthy blood pressure. In order to avoid obesity • Get regular exercise, at least thirty minutes a day. • Focus on healthy eating, not deprivation diets. • Lose weight slowly.  One pound per week is most effective.

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