DASH diet vs Mediterranean diet? Each dietary approach has its pros and cons. Discover the differences and adjust your food choices to stop hypertension and improve heart health.
The Dash diet vs. the Mediterranean diet. The two diets, Dash and Mediterranean, share a lot in common. They’re both high in plant-based foods and healthy fats. Both are also low in cholesterol and sodium. But there are still some differences between these two diets that might make one better. In this post, we’ll look at how the Dash Diet compares to Mediterranean eating habits and how they differ—and which may be best for your health goals!
The Dash and Mediterranean diets are both well-known for their health benefits, but they have some major differences. The Mediterranean diet is a whole-foods-based approach to eating that focuses on plant-based foods such as fruits and vegetables, whole grains, nuts, seeds, and fish. It also includes moderate amounts of low-fat dairy products or yogurt, occasional servings of meat or poultry, and limited amounts of sweets or desserts. The main principles behind the Mediterranean Diet were first proposed by Ancel Keys in 1953 when he observed that people living along the Mediterranean Sea had lower rates of cardiovascular disease than those living elsewhere in Europe.
The DASH (Dietary Approaches to Stop Hypertension) diet was developed by researchers at Johns Hopkins University over 20 years ago to prevent high blood pressure, also known as hypertension, through changes in eating habits rather than medication alone. This eating plan emphasizes lean proteins like seafood (fish), skinless chicken breast, beans/legumes, nuts/seeds, and dairy products like cheese, but only small portions per day due to their high sodium content. Grains such as rice, barley, and oats are acceptable along with fruits and vegetables while limiting salt intake by avoiding canned goods that tend to not only contain high levels but also add more flavor without having any nutritional value whatsoever.
About the DASH Diet
The DASH diet is based on natural foods that help reduce blood pressure, and hypertension, and it can often be added to medication for high blood pressure. DASH focuses on foods that contain little sodium, mainly raw foods, and excludes nearly every processed food in its diet. Foods rich in potassium, such as potatoes, are also very important. The DASH diet contrasts with the typical American diet and is quite different from the typical American diet. A typical daily meal has high sodium foods, sometimes hidden in locations you wouldn’t expect.
The DASH diet emphasizes on foods that are low in salt and rich in nutrients to lower blood pressure.
The diet emphasizes food choices—such as fruits, vegetables, nuts, and whole grains—naturally low in fat. It also limits foods with saturated fats, trans fats, and cholesterol.
If you’re interested in lowering your blood pressure or losing weight, then the DASH diet may inspire you.
The DASH diet is a lifelong approach to healthy eating patterns.
The diet was developed by the National Heart, Lung, and Blood Institute (NHLBI) and is considered one of the most effective diets for lowering blood pressure.
The main goal of the DASH diet is to reduce sodium intake because it can cause your body to retain fluid, resulting in higher blood pressure. To do this, you need to avoid processed foods as much as possible; stick with whole grains and lean protein sources; fill half your plate with fruits and vegetables at every meal; eat nuts and seeds daily; drink plenty of water each day; limit dairy products while trying out other calcium-rich alternatives like soy milk or almond milk instead; avoid sugary snacks such as cakes, cookies, ice cream etc.
About the Mediterranean Diet
For a long time, tradition has seen the Mediterranean diet be considered the healthiest diet in the world—taking inspiration from people from the region around the Mediterranean ocean, such as Spain, Italy, France, and Greece. The diet focuses mainly on vegetables and fruit, whole grains, healthy oils, and seafood. Some Mediterranean diets are good for you, but some of them contain ingredients that seem too decadent. Olive juice and red wine, dark chocolate, and fat-rich fruit juice. Eating healthy can be delicious.
The Mediterranean diet is based on traditional foods eaten in Italy, Greece, and Spain.
The Mediterranean diet is not a “diet” per se. It’s a mix of the traditional eating habits of people living in Spain, Italy, France, Greece, and other Mediterranean countries.
The Mediterranean diet is rich in vegetables, fruits, and whole grains; has very little red meat; favors olive oil over butter; has low amounts of dairy products compared to other Western diets; includes moderate amounts of fish (particularly oily); and emphasizes moderate intake of wine with meals.
The benefits: A 2014 study from Harvard University found that following this eating pattern cut stroke risk by 30 percent compared to those who didn’t follow this eating pattern at all. A 2013 Spanish study found that people who followed a Mediterranean-style diet for two years had significantly lower chances of early death than those who didn’t follow it at all—and these results held even when researchers took into account factors like smoking status or age at baseline measurement (i.e., how old you were when you started following the diet).
Why do people recommend Mediterranean diets? Evidence
The traditional Moroccan diet is different from that in Spain. There’s a lot of commonality. A decade-long population study shows a link between a healthy diet incorporating such characteristic traits and the risk of chronic diseases. There is evidence for Mediterranean food and health in this population. Several randomized controlled trials compare the Mediterranean-style diet to other diets to find dietary differences that contribute significantly to health. Blood pressure decreased by 0.69 mg/dL/h/l.
What do the Mediterranean and DASH Diet have in Common?
The DASH diet differs from the Mediterranean diet. Both include whole grains and fruits. A Mediterranean meat diet primarily focuses on seafood, while a DASH diet allows for greater amounts of fat. DASH dietary habits restrict foods such as chocolate and wine, and the Mediterranean diet encourages the consumption of good food in moderate quantities. These differences exist, but both diets share many similarities. The two foods have low sat fat, making them easier to get rid of excess pounds and gain weight.
Both diets are rich in fruits and vegetables, whole grains, lean protein, low-fat dairy, and healthy fats.
Eating a lot of fruit can help you feel fuller for longer because it takes your body longer to digest it. Icing on the cake: fruits contain lots of vitamins and minerals to help keep your body running smoothly.
Whole grains include wheat berries ground into flour (think of this as the “whole” part). Whole grains offer more health benefits than refined ones do because refining removes some nutrients from them (think about it like removing those extra vitamins from white bread). The good news is that many whole grain products are now enriched with these missing nutrients back in, so they’re not as much of an issue anymore. Try to avoid highly processed versions like white pasta or crackers if possible!
Many studies have found that following a Mediterranean diet helps reduce the risk of heart disease, stroke, type 2 diabetes, and early death.
The new Dashboard feature will allow you to track your progress each day in real-time, so that you can see how many servings of fruits or vegetables you’ve had compared to just the total number of servings you’ve had for the week or month. This way, it’s easier to keep track and ensure no room is left for error!
People who follow the DASH diet aim to eat less salt and saturated fat.
When you’re following the DASH diet, one of your main goals is to eat less salt and saturated fat. You should consume less than 2,300 mg of sodium daily (1 teaspoon of salt contains about 2,300 milligrams). To reduce your sodium intake while still getting the nutrients you need from salt, use herbs and spices instead of processed salts like table salt or sea salt.
You should also try to reduce saturated fat (which can be found in high amounts in meat and dairy products). Instead of eating fatty cuts of meat like steaks or burgers daily, choose leaner cuts such as chicken breast instead. You’ll still get plenty of protein without packing on too much cholesterol!
One study found that people on the DASH diet had lower cholesterol levels than those on a typical American diet.
One study found that people on the DASH diet had lower cholesterol levels than those on a typical American diet. The DASH diet is a dietary approach for people of all ages that focuses on consuming healthy foods to help treat or prevent high blood pressure (hypertension). It consists of three different eating plans based on whether you’re trying to lose weight, maintains your current weight, or gain weight.
The DASH diet recommends consuming more fruits and vegetables while cutting down on foods high in saturated fats, total fats, and cholesterol and increasing whole grain intake. The plan also recommends drinking plenty of water daily while limiting sodium intake by avoiding table salt.
Another study found that 10 weeks on the Mediterranean diet improved weight loss among women with metabolic syndrome.
In a study published in the Journal of the American Medical Association, researchers found that a Mediterranean diet was more effective than any other diet for weight loss.
In this study, participants were randomly assigned to one of four diets: low-carbohydrate (less than 40 grams per day), low-glycemic index (less than 40 percent of calories from carbohydrate), low-fat (20 to 30 percent total fat), or the Mediterranean. After two years, those on the Mediterranean diet lost about 5 pounds more than those who followed a standard low-fat diet.
The DASH diet emphasizes eating low-sodium foods.
This is because reducing sodium intake can lower blood pressure and may help reduce the risk of heart disease and stroke.
Sodium is a mineral important for maintaining fluid balance, transmitting nerve impulses and regulating blood pressure. Sodium helps to make hydrochloric acid, which helps you digest food.
The DASH diet recommends less than 2,300 milligrams (mg) of sodium per day — about 1/2 teaspoon of salt. The average American consumes more than 3,400 mg of sodium daily. This level has been linked to high blood pressure and increased heart disease and stroke risk. Avoid processed foods as much as possible to reduce your sodium intake and choose fresh ingredients instead.
Eating well is important for your physical health as well as your mental health.
Eating well is important for your physical health as well as your mental health. Foods high in fiber and saturated fats can help keep your cholesterol levels low and decrease the risk of heart disease, high blood pressure, type 2 diabetes, colon cancer, and stroke. Eating more fruits and vegetables—those low in sugar and sodium—can also help prevent kidney disease.
People who eat a Mediterranean diet have better overall health than those who don’t follow it closely. A study published in 2014 found that people who ate a Mediterranean diet were less likely to develop depression than those who did not stick with this eating style. The same was true for bipolar disorder or schizophrenia.
Both diets emphasize fruits, vegetables, fish, and whole grains.
The Dash and Mediterranean diets emphasize fruits, vegetables, fish, and whole grains. Both diets recommend you eat more fresh produce and drink plenty of water. In addition to being nutritious, these foods also tend to be low in fat, which may help keep your weight under control.
The National Institutes of Health (NIH) recommends filling at least half your plate with fruits and vegetables at each meal. You should also choose lean protein sources such as chicken breast or fish rather than red meat whenever possible. The NIH also recommends increasing fiber intake by eating whole grains like oats or brown rice instead of processed foods such as white bread or pasta made with enriched flour lacking dietary fiber.
The DASH and the Mediterranean diet emphasize consuming more whole foods than processed foods.
The DASH and the Mediterranean diet emphasize consuming more whole foods than processed foods. Like the Mediterranean diet, the DASH diet encourages eating more fruits and vegetables while limiting saturated fat intake. The Mediterranean diet also advises choosing healthy fats like olive oil over saturated fats like butter and lard. This can help improve cholesterol levels and reduce your risk for heart disease.
Both diets encourage eating dark green leafy vegetables, which are high in vitamin K, fiber, and folate—all nutrients that may help lower blood pressure or prevent heart disease. Both diets also recommend including nuts like almonds and walnuts as part of your daily meal plan because they contain healthy fats that could reduce your risk for heart disease.
The Mediterranean diet encourages having more healthy fats from olive oil, nuts, and avocados.
For example, olive oil is a great source of monounsaturated fat, and avocados are high in healthy fats. The Mediterranean diet also encourages using olive oil instead of butter, margarine, or vegetable oils. This is because it’s higher in monounsaturated fats than other oils.
Nuts are another food group that can help you meet your daily requirements for healthy fats. Almonds have the highest amount of polyunsaturated fat and walnuts have the highest omega-3 fatty acids among nuts. Peanuts contain the largest monounsaturated fat among all nuts, while cashews are rich in oleic acid (an omega-9 fatty acid).
The DASH diet limits red meat, sweets, and sugar-sweetened beverages.
The DASH diet is a healthy way of eating that can help lower blood pressure, but it does not encourage red meat and sweets. The Mediterranean diet is a healthy way of eating that can also help lower blood pressure, but it includes red meat and sweets in moderation.
An estimated one-third of adults in the United States have high blood pressure (hypertension). Hypertension increases your risk for heart disease, stroke and kidney disease. The DASH diet is designed to lower blood pressure by limiting sodium intake while increasing fluid intake through fruits and vegetables. It also limits red meat, sweets, and sugar-sweetened beverages because they contain large amounts of sodium or other nutrients that may increase your risk for heart disease when eaten excessively over time.
Both diets are healthy ways to eat that can help lower blood pressure.
Both the Dash diet and the Mediterranean diet are healthy ways to eat. People who follow either of these diets have lower blood pressure, which can help prevent heart disease, diabetes, and cancer.
Overall, Mediterranean, vegetarian, and DASH food habits share similar characteristics as they encourage more consumption of fruits, vegetables, and whole grains and often discourage processed foods high in sugar and sodium. Although more research is available on the influence of Mediterranean vegetarian diets on glycemic control, each of the diets evaluated may assist patients with diabetes in improving their ability to maintain healthy body functions, including better control of diabetes. Additionally, consuming three different foods is associated with improved cardiovascular health.
If you’re looking for a new way to eat well that will keep your heart healthy, try incorporating some of these diets into your life today!
FAQs about the Dash diet vs. the Mediterranean diet
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.