The DASH-plus plan for beating high blood pressure: tips for success

Once you've seen the DASH-Plus Plan, it will seem easy. However, changing your diet takes time and commitment, just like exercising and relaxing. Here is some advice for making the plan work for you:

• Unlike many other health programs, this isn't a "12 weeks and you're done" plan.
• Each of the 10 steps in the DASH-Plus Plan presents a task that is worthy of doing for a lifetime.
• Relax. You're in no rush. What matters is that you learn to practice good eating, healthy movement and a healthy lifestyle the right way, so that it becomes the normal way you live your life.

• Learn the DASH diet.
• Figure out how to make it a reality for you.
• Research healthy recipes and cooking techniques.
• Learn how to order a healthy restaurant meal or choose a snack that's good for you.

• We recommend that you start with aerobic exercise, which calls for you to walk for 30 minutes a day, five days a week.
• Perhaps you can also work in some breathing exercises.
• Stay with it until it becomes a routine, natural part of your day.

• If everything's progressing well, then perhaps it's a good time to work on issues of stress and anxiety.
• Take your time. Make a habit out of having a positive, peaceful attitude.

• While it's far more fun and rewarding than many non-exercisers think, it's also the DASH-Plus step that's hardest to make a habit.

• At the end of the day, track your progress on eating, exercise and stress reduction by writing it down in a notebook before bed.
• We're talking about 30 seconds of work.
• Merely thinking each day about your desire to lower your blood pressure will help you succeed.

• It's helpful to follow this program with someone else, such as your spouse or a friend.
• You can compare progress, hold little contests (who ate the most vegetables this week, for example) and, best of all, walk together.
• If you can't find a DASH-Plus partner at home or in your neighbourhood, invite a long-distance friend or relative to follow the plan with you.
• Send your buddy a copy of the plan to get started, then follow each other's progress via e-mail and phone.

• Believe it! The longer you do this and the lower you see your blood pressure go, the easier it will be for you to continue.
• Nothing feeds success like success.

Here are two final thoughts:

1. There is no cure for hypertension. Nevertheless, you can learn to live with your blood pressure, all the while controlling it so it does no real damage to your body. The good news is that eating and living for healthy blood pressure should provide loads of pleasure. Healthy meals should and can be utterly delicious!
2. Exercising and achieving calm will make you feel young and vibrant. Follow the DASH-Plus Plan and you will feel healthier, more upbeat and more alive than ever! Continue on the DASH-Plus Plan. Eat healthfully and pleasurably. Visit your doctor regularly for checkups and monitor your blood pressure carefully (with a home monitor, if you can). Your health — and your life — are worth it.