The DASH Diet (cont.)
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More helpful DASH tips
The DASH eating plan has more servings of fruits, vegetables, and whole-grain foods than you may be used to eating. Slowly increase your servings of these foods over several weeks.
If you have trouble digesting milk products, try taking lactase enzyme pills with these foods. These pills are available at drug stores and grocery stores. You also can buy lactose-free or lactose-reduced milk at the grocery store.
If you don't like nuts or are allergic to them, use seeds or legumes (cooked dried beans or peas) as part of your eating plan.
If you take medicines to control your high blood pressure, keep taking them. However, you should tell your doctor that you're now following the DASH eating plan.
How to deal with challenges and setbacks
You may stray from the DASH eating plan or your other lifestyle changes. If so, don't let it keep you from reaching your health goals. Get back on track. Below are some ideas that may help you:
SOURCE: National Heart Lung and Blood Institute. DASH Eating Plan.
Last Editorial Review: 11/30/2010