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IN THIS CHAPTER

Establishing new lifestyle routines

Increasing the good stuff in your diet and decreasing the bad

Setting specific dietary goals and tracking them

Anticipating obstacles so that you stay on track

The great thing about Dietary Approaches to Stop Hypertension (DASH) is that it’s an eating plan for life. Unless you have specific food sensitivities or other medical issues that require medical nutrition therapy (see Chapter 1), DASH is a great eating plan for the whole family, not just those with (or at risk for) high blood pressure. You do have to be willing to make a few adjustments to your eating schedule and food choices, though.

Specifically, you need to eat on a fairly regular schedule and include more fruits, vegetables, and dairy foods in your diet. (If you have an intolerance to dairy or lactose, you can still adopt the plan; see Chapter 5 for more on dairy.) No super-exotic foods are required with DASH, but you may encounter vegetables you don’t eat too often or whole grains you haven’t tried. Dare yourself to become a more adventurous eater as part of your journey to a healthier diet. (We share numerous tantalizing recipes in Part 4 that make moving ahead in your food adventures easy and tasty.)

In this chapter, you find out how to get ready to modify your current diet. You also discover how to set goals, track your progress toward those goals, and overcome pitfalls that could otherwise hinder your progress.