1. The DASH eating plan has more servings of fruits, vegetables, and whole grain foods than you may be used to eating. These foods are high in fiber and may cause some bloating and diarrhea. To avoid these problems, gradually increase the amount of fruit, vegetables, and whole grain foods that you eat over several weeks. For example, add a serving of vegetables at lunch one day and dinner the next, and add fruit at one meal or as a snack.
2. Increase your use of fat-free and low-fat milk products to three servings a day. If you have trouble digesting milk products, try taking lactase-enzyme pills (available at drug stores and groceries) with milk products. Or buy lactose-free milk, which includes the lactase enzyme.
3. Limit lean meats to 6 ounces a day (2 ounces a meal), which is about the size of a deck of cards. If you usually eat large portions of meats, cut them back over a couple of days—by half or a third at each meal.
4. Include two or more vegetarian-style, or meatless, meals each week.
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If you take medicines to control your high blood pressure or diabetes, keep taking them, and be sure to tell your healthcare provider that you are now eating the DASH way.
To personalize DASH based on your age and activity level, click here for a copy of the DASH eating guide.