High Blood Pressure: Using the DASH Diet
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High Blood Pressure: Using the DASH Diet
How can you make DASH a habit?
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You'll have more success in changing your eating habits if you make a plan. The plan should include long-term and short-term goals as well as ideas for getting past barriers—things that might get in the way of changing your eating habits.
What is your long-term goal? A long-term goal is something you want to reach in 6 to 12 months. When you have high blood pressure, the long-term goal is to lower your blood pressure and lower your risk of health problems caused by high blood pressure. Your doctor will give you a blood pressure goal. An example is to keep your blood pressure below 140/90.
What are the short-term goals that will help you reach your long-term goal? Short-term goals keep you going day to day. They are usually goals you hope to reach tomorrow or next week.
Look at the DASH eating plan. Come up with a short-term goal that looks pretty easy. For example, you might decide that your first short-term goal will be to eat 4 servings of vegetables every day. As soon as you've made those extra vegetables a habit, you can add another short-term goal.
Here are some ideas for eating with the DASH plan:
Many people find that it helps to write down everything they eat every day. That way they can easily see how much of each food group they've eaten and where they need to add or cut back tomorrow.
A registered dietitian can work with you to change your eating habits and help you plan menus that follow the DASH eating style. Ask your doctor to recommend someone.
Take the time to think about what things could get in the way of your success. These are called barriers. And by thinking about them now, you can plan ahead for how to deal with them if they happen.
An example of a barrier might be eating in restaurants. If you do that a lot, you may want to plan ahead for how you will stay on your DASH plan when you eat out. Possible solutions could include:
It's perfectly normal to try something, stop it, and then get mad at yourself. Lots of people have to try and try again before they reach their goals.
Having a lot of support can make it easier to change your eating habits. For example, if family members tell you that they love how you're getting healthier, you may be motivated to keep up the good work. Here are some other ways to get support:
It can be frustrating to start a new project like healthy eating and then have to stop because something gets in the way—illness, travel, or even just boredom. Your goal is to get back in the habit and make it a routine part of your life.
Remember that you can't create a habit overnight. Keep at it, even if you slip up along the way. It can take as long as 3 months of repetition to form a habit, so every day is a step in the right direction.
When you slip up, don't get mad at yourself or feel guilty. Think of it as a learning experience. Figure out what happened. Why did you stop? Think of ways to get yourself going again. Learn from your slip-ups so that you can keep on toward your goal of healthy eating.
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ByHealthwise Staff
Primary Medical ReviewerE. Gregory Thompson, MD - Internal Medicine
Specialist Medical ReviewerRhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
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High Blood Pressure: Using the DASH Diet
- The DASH diet focuses on foods that are high in calcium, potassium, and magnesium. These nutrients can lower blood pressure.
- Taking calcium, potassium, and magnesium supplements doesn't have the same effect as eating foods that are high in those nutrients.
- Don't make big changes in your diet all at once. Make small changes, and don't give up. As soon as those changes become habit, add a few more changes.
- You'll have more success if you make a plan that includes long-term and short-term goals as well as ideas for getting past barriers—things that might get in the way of changing your eating habits.
- Support from family and friends can go a long way toward helping you find success in changing your habits. Don't be afraid to let family and friends know what you're trying to do. And ask for their help.
How can you make DASH a habit?
Up Next in This Action Set:
How can you make DASH a habit?
Step 4 of 6
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Setting goals
You'll have more success in changing your eating habits if you make a plan. The plan should include long-term and short-term goals as well as ideas for getting past barriers—things that might get in the way of changing your eating habits.
What is your long-term goal? A long-term goal is something you want to reach in 6 to 12 months. When you have high blood pressure, the long-term goal is to lower your blood pressure and lower your risk of health problems caused by high blood pressure. Your doctor will give you a blood pressure goal. An example is to keep your blood pressure below 140/90.
What are the short-term goals that will help you reach your long-term goal? Short-term goals keep you going day to day. They are usually goals you hope to reach tomorrow or next week.
Look at the DASH eating plan. Come up with a short-term goal that looks pretty easy. For example, you might decide that your first short-term goal will be to eat 4 servings of vegetables every day. As soon as you've made those extra vegetables a habit, you can add another short-term goal.
Eating with DASH
Here are some ideas for eating with the DASH plan:
- Drink fat-free milk. Aglass of fat-free milk has only 80 calories and no fat.It's packed with nutrients that lowerblood pressure. Have a "skinny" latte (made withfat-free milk) as a way to add milk to your diet. If youdon't drink coffee, try a skinny steamed milk or chaidrink.
- Make a baked potato bar. Serve baked potatoeswith a variety of vegetables, such as broccoli. And useother toppings, such as low-fat shredded cheese, chili, salsa, and refriedbeans. If you use toppings from a can or jar, be sure tochoose low-sodium varieties. Or even better, make themyourself from fresh ingredients. Be creative. You could end up with 4 or 5servings of vegetables at one meal.
- Eat a variety of cut-upvegetables with a low-fat dip such as hummus. Try some new vegetables. Make astir-fry with lots of different vegetables.
- Buy a vegetarian cookbook, and try one recipe each month or each week.
- Add garbanzo beans (chickpeas) to a salad, use fat-free refried beans, and/ormake split pea or black bean soup.
- Combine a ready-made pizzacrust with low-fat mozzarella cheese and lots of vegetable toppings. Usetomatoes, zucchini, spinach, carrots, cauliflower, and onions.
- Forbreakfast, have whole-grain cereal, fruit, and low-fat or fat-freemilk.
- Take fruit to work or school as asnack.
- Make a dip for fruit from low-fat ornonfat vanilla yogurt and cinnamon.
Many people find that it helps to write down everything they eat every day. That way they can easily see how much of each food group they've eaten and where they need to add or cut back tomorrow.
A registered dietitian can work with you to change your eating habits and help you plan menus that follow the DASH eating style. Ask your doctor to recommend someone.
- Quick Tips: Adding Fruits and Vegetables to Your Diet
- DASH Diet Sample Menu
- Healthy Eating: Starting a Plan for Change
Dealing with barriers and slip-ups
Take the time to think about what things could get in the way of your success. These are called barriers. And by thinking about them now, you can plan ahead for how to deal with them if they happen.
An example of a barrier might be eating in restaurants. If you do that a lot, you may want to plan ahead for how you will stay on your DASH plan when you eat out. Possible solutions could include:
- Eat out lessoften.
- Look at menus ahead of time to finddishes you can eat and still stay on your eatingplan.
- Find new restaurants that offervegetarian and low-fat dishes.
It's perfectly normal to try something, stop it, and then get mad at yourself. Lots of people have to try and try again before they reach their goals.
- If you feel likegiving up, don't waste energy feeling bad about yourself. Remember your reasonfor wanting to change, think about the progress you've made, and give yourselfa pep talk and a pat on the back. Then you may feel like trying again.
- When you hit a barrier—and most people do—getsupport. Talk to your family members and friends to see if someone wants to eathealthy foods with you or cheer you on.
- Don'tforget little rewards. Something to look forward to can keep you moving rightalong.
Getting support
Having a lot of support can make it easier to change your eating habits. For example, if family members tell you that they love how you're getting healthier, you may be motivated to keep up the good work. Here are some other ways to get support:
- Work with a partner. It's motivating to know that someone is sharing the same goals.
- Friends and family members can eat healthy meals with you. They can encourage you by saying howthey admire you for making hard changes.
- Join a class or support group. People in these groups often have some of the same barriers youhave.
- Don't forget to reward yourself. When you reach one of your goals, give yourself a present. Buya new healthy cookbook. Go to the movies. Or just take some time for yourself.Do whatever it takes to remind yourself that you've been meeting your goals.You're successful!
Staying with it
It can be frustrating to start a new project like healthy eating and then have to stop because something gets in the way—illness, travel, or even just boredom. Your goal is to get back in the habit and make it a routine part of your life.
Remember that you can't create a habit overnight. Keep at it, even if you slip up along the way. It can take as long as 3 months of repetition to form a habit, so every day is a step in the right direction.
When you slip up, don't get mad at yourself or feel guilty. Think of it as a learning experience. Figure out what happened. Why did you stop? Think of ways to get yourself going again. Learn from your slip-ups so that you can keep on toward your goal of healthy eating.
Return to High Blood Pressure: Using the DASH Diet
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Other Works Consulted
National Heart, Lung, and Blood Institute (2006). Your Guide to Lowering Your Blood Pressure With DASH (NIH Publication No. 06-4082). Available online: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.
ByHealthwise Staff
Primary Medical ReviewerE. Gregory Thompson, MD - Internal Medicine
Specialist Medical ReviewerRhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
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