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How can I start the DASH Diet plan?
Fortunately, the DASH Diet plan is relatively easy to start up and follow.
There is no strict, special menu that you have to follow. All you have to do
is make a few changes to your grocery list. Starting up the DASH Diet is really
just a matter of making a few substitutions to your existing diet. The NHBLI
suggests starting by listing the foods you eat, comparing them against DASH
recommended foods and writing down any necessary changes that need to be made.
Remember, you’re making a lifestyle change. While this may sound scary at first,
don’t be intimidated; lifestyle changes are expected to be gradual.
To gradually make the DASH Diet part of your life, follow these suggestions:
- Start by lowering your daily sodium intake to 2,400 mg/day. Then, gradually
lower your daily sodium intake to 1,500 mg/day.
- Introduce fruit snacks between or after meals
- Slowly increase your consumption of fat-free products
- Switch to low-fat versions of your favourite dairy products
- Get in the habit of reading labels for sodium content, fat content, calorie
level (if part of a weight loss plan)
- Start viewing meat as a part of, not the center of, your meal; introduce
other delicious components to your meals (eg. Cooked vegetables, salads)
- Incorporate a couple of vegetarian meals into your weekly diet
- Replace sugary, high-fat desserts with fruits and/or products low in saturated
fat, cholesterol, calories
- Eat whole grain products whenever possible (eg. Bread, crackers, pasta)
Most restaurants, fast food and take-out eateries offer whole wheat alternatives
to white bread and grain products.
- If you’re lactose intolerant, take steps to ingest dairy foods. For example,
try taking lactase enzyme pills to help you digest dairy products. Ask your
doctor what the best option is for your particular situation.
- If you slip up, who cares? Forgive yourself and return to the DASH Diet
plan. Do not give up. Lifestyle changes take time. Persistence is the key
to long-term success.
Now that I’m on the DASH Diet plan, can I stop taking my blood pressure medication?
No! Those of you who are currently taking medication for hypertension, continue
to do so even on the DASH Diet plan. Remember that you’re managing hypertension,
not curing it. Managing hypertension may take several modifications to your
lifestyle. The DASH Diet should be an important modification, but not necessarily
the only modification.
Should I consult my doctor before going on the DASH Diet?
The DASH diet is healthy and safe; however, it is always a good idea to communicate
openly with your doctor or health care professional about your diet—especially
if you are concerned you may be at risk for hypertension. If you have already
been diagnosed with hypertension, it is an especially good idea to consult your
doctor, as he/she can suggest an overall hypertension-reduction plan. This plan
may include medication, exercise and other lifestyle changes in addition to
the DASH diet plan.
It is especially important to consult your doctor if you have kidney problems.
The DASH diet tends to be high in potassium. People with kidney problems should
check with a health care practitioner before increasing their potassium intake.
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