DASH Diet Vs Mediterranean Diet

    Dash Diet Vs. Mediterranean Diet

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 12/3/2022

    The Dash fiet Vs. Mediterranean diet are two different methods of eating that promote healthy living. It has been demonstrated that both the Mediterranean and the ketogenic diets offer various health advantages, including the capacity to help protect against cardiovascular disease. Due to the remarkable similarities between the DASH and the Mediterranean Diet, they are frequently confused and thought to refer to the same eating plan.

    The DASH Diet Vs Mediterranean Diet

    The DASH Diet Vs. Mediterranean Diet

    What are the similarities and differences between these two things? How do their differences from one another manifest themselves? Which is better for your health, and why should you select the better one? We have thoroughly examined both of them in order to determine which is the best, and the findings of our comparative study have been presented in order to answer any questions you might have about them.

    About The DASH Diet

    The DASH Diet is an umbrella term for a group of dietary approaches that lower blood pressure. The DASH Diet, which focuses on eating foods that naturally help lower blood pressure, is usually suggested along with blood pressure medicine. That is because the DASH Diet sets an emphasis on eating foods that assist lower blood pressure. The Dietary Approach to Stop Hypertension in Its Tracks, often known as DASH, focuses on eating meals that are low in salt, places a heavy emphasis on eating natural foods, and discourages the consumption of practically all processed foods. Consumption of foods rich in potassium, such as potatoes and bananas, is an essential part of a balanced diet in order to optimize health and well-being.

    Mediterranean Diet

    The typical American diet, which a vast majority of individuals in the United States still adhere to today, is in stark contrast to the Dietary Approaches to Stop Hypertension in the Heart (DASH) approach. The diet consumed by the average American has a wide variety of foods with high quantities of salt, many of which are hidden in places where one would be the least likely to anticipate finding them. Even if a family makes an effort to eat healthily by opting for canned soups rather than dining at fast food places, they are still taking in a quantity of salt that is unhealthy for them to consume. It is pretty simple to consume more salt than the quantity considered safe daily due to the proliferation of processed foods that contain excessive amounts of salt. On the DASH eating plan, you are not permitted to have meals of this kind.

    Dietary Approaches to Stop Hypertension (DASH) is a health program that is specifically designed for those with hypertension or who are at risk of developing hypertension. It is aimed at people who are looking for ways to reduce their blood pressure as a result of hypertension or who are at risk of developing hypertension. If left untreated, a severe chronic illness can increase a person's risk of developing other extreme conditions, such as cardiovascular disease, stroke, dementia, and renal failure. One of the most prevalent risk factors for these illnesses is high blood pressure, sometimes known as Hypertension.

    Despite the fact that many people do not struggle with hypertension, the DASH Diet may still be a great benefit to them because it emphasizes a healthy diet and includes the recommended daily servings of lean proteins, vegetables, fruits, and whole grains. That may be the case because researchers at the Cleveland Clinic developed the DASH Diet. It is advised that you keep your daily salt consumption to less than 2,300 milligrams (mg), and if you follow the DASH eating plan, it will be pretty easy for you to meet this recommendation. In more severe diseases, it is conceivable that your doctor would urge you to lower the quantity of salt in your diet to as little as 1,500 mg per day. That will depend on the severity of your ailment. That is something that you can also perform with the help of DASH.

    Mediterranean Diet

    At first glance, the DASH Diet may appear restrictive; however, if you become used to eating whole and healthful foods, you'll see a great deal of variety that you can gain on this diet. They are some of the key benefits connected with following the DASH diet and lifestyle, and these are some of the benefits that you should bear in mind if someone has advised that you adopt it or if you are considering adopting it yourself.

    DASH Diet Benefits

    • It is possible to lessen the likelihood of acquiring high blood pressure and the severity of the disease if it already exists by following a well-balanced diet such as the DASH diet and taking stringent measures to control salt intake.
    • The Dietary Approaches to Stop Hypertension (DASH) eating plan encourages people to eat unprocessed, nutrient-dense foods as much as possible while simultaneously opposing the intake of processed food items.
    • Those who adhere to the DASH Diet can guarantee that they are getting all of the necessary nutrients because it encompasses all of the different types of foods.
    • You are given instructions on how much food you can take in a single sitting as part of the diet.
    • If everyone who had hypertension adopted the DASH diet, it is anticipated that you may avoid roughly 400,000 deaths due to cardiovascular disease over ten years.
    • Incorporate a wide range of foods, each of which has a complex nutritional profile, as well as foods that are high in antioxidants.
    • People sometimes experience weight loss as an unintentional effect of eating according to the DASH protocol, which is not bad if you have a few pounds that you want to lose, and the DASH protocol helps you do that.
    • Rather than only being a solution for the short term, it focuses on the long-term objective of building a healthy eating habit that you can maintain throughout one's whole life. That is in contrast to a treatment that is only effective in the short term.

    About The Mediterranean Diet

    About The Mediterranean Diet

    The cuisine that originates in the Mediterranean region has been recognized for a very long time as being among the healthiest diets in the entire globe. The eating practices of people who live in countries around the Mediterranean Sea, such as Spain, Italy, France, and Greece, serve as a model for the diet advocated here. It has been widely acknowledged for quite some time that this diet is among the healthiest diets you may follow anywhere around the globe.

    Consuming a substantial amount of fruits and vegetables, whole grains, healthy fats, and seafood is the focal point of this particular eating plan. The foods in the Mediterranean diet are helpful to your health, yet, some of these foods also create the idea that the diet is a little bit more decadent.

    Olives, red wine, chocolate with a high cocoa content, and healthy fats are all heart-friendly foods that you should consume regularly. Not only is it feasible to consume nutritious food in this particular setting, but doing so is also enjoyable. Fish is the principal source of lean protein, which may be consumed as part of the Mediterranean diet due to its allowance of this protein. Despite this, a vital component of the Mediterranean diet is the eating of a large number of vegetables and fruits.

    The researchers examined data taken from a sample that was meant to be typical of the whole population of the Mediterranean area. They discovered that, on average, they are significantly healthier than their American counterparts and have a significantly reduced risk of chronic illnesses such as diabetes and cardiovascular disease. In addition, they have a considerably higher life expectancy than their American counterparts. They made several discoveries, and this was one among them.

    Mediterranean Diet

    Diets such as the Mediterranean diet are not diets in the conventional sense of the word, but rather a way to eat; instead, it is more accurately described as an approach to eating that takes into account all aspects of one's lifestyle. There are no stringent requirements, and the fundamental reason is that people who live in this region consume foods that are easily accessible to them in the natural environment. They limit the number of processed foods that they put in their bodies.

    You have to stick with fish, fruits, and vegetables as well as grains made from whole grains, nuts, and seeds to stick to this diet. You have to do this until your stomach and mind feel like they have had enough. Chicken and dairy products make up a tiny part of the diet. Still, red meat, processed meals, and sweets are only ingested in exceedingly minute quantities on special occasions and during celebrations.

    Mediterranean Diet Benefits

    • It has been established that adhering to a diet analogous to the one used in Mediterranean countries can aid in treating and preventing cardiovascular disease.
    • This diet lowers your intake of saturated fats while concurrently raising your consumption of unsaturated fats; consequently, you will experience sensations of fullness more frequently as a result of following this diet.
    • Diets based on the Mediterranean heritage are excellent for regulating blood sugar levels and maintaining a healthy blood sugar level.
    • It is now OK to drink red wine in moderation, which is fantastic news for those who appreciate having a glass or two with their dinner and want to continue doing so.
    • It is believed that the traditional cuisine of the Mediterranean area is responsible for assisting a significant percentage of people in achieving their weight loss goals.

    Pros And Cons Of The DASH Diet Vs. Mediterranean Diet

    Pros And Cons Of The DASH Diet Vs. Mediterranean Diet

    DASH and Mediterranean diets are linked to many beneficial health outcomes; however, none of these eating patterns is designed to be a one-size-fits-all solution to improving one's health. Every diet has its benefits and drawbacks, and different people may discover that specific diets are more suitable for them than others. Some individuals may find particular diets more suited for them than others. The following is a list of the benefits and drawbacks of both diets. That is critical because examining both diets with the same level of attention is essential.

    DASH Diet

    Pros:

    • Medical professionals commonly recommend this to their patients to aid them in maintaining appropriate blood pressure levels and increasing the functioning of their hearts. The benefits of this for one's health have been scientifically demonstrated.
    • There is no need to stick to any food restrictions, use any medications, or follow any complicated measuring protocols.
    • Eat a wide variety of meals, including meats that are lower in fat, vegetables, fruits, whole grains, and dairy products with a lower total amount of fat.
    • A diet that is sufficient in terms of nutrients while also being well-balanced
    • Lower consumption of saturated fat is linked to adherence to the DASH diet, which stands for the Dietary Approaches to Stop Hypertension.
    • Because it is flexible, it makes it easy to eat meals that are either readily accessible at the grocery store near you or appropriate for the time of year.

    DASH Diet

    Cons:

    • Notably, in the beginning, there is a risk that some individuals would feel the diet is excessively restrictive for their needs.
    • Adjusting to this could be difficult for someone who follows a diet that is typical of the one consumed in the United States as a standard American diet.
    • It is of the utmost importance to become familiar with nutrition labels and to keep track of the amount of salt consumed.
    • Items sold in convenience shops and dishes served in restaurants are off-limits for people watching their salt intake because of the high quantities of salt they contain.
    • Anyone with a prior medical condition and is considering beginning the DASH diet should consult their primary care physician on their dietary requirements before commencing the diet. That is of utmost significance for individuals with celiac disease or other food allergies, and it is possible to use wheat, dairy, or soy in its place.

    Mediterranean Diet

    Pros:

    • The Mediterranean diet has been linked to several potential health benefits, including the maintenance of healthy cardiovascular function, the possible retardation of cognitive decline, and many other benefits.
    • Diet plans that primarily consist of plant-based foods allow for a certain amount of seafood and shellfish to be eaten in moderation, as long as it is consumed in moderation. Consumption of meat is permissible as well, but only when done so in moderation.
    • Reduces inflammation, a condition that can be a precursor to a wide range of ongoing health issues

    Mediterranean Diet

    • Because it encompasses a wide variety of food options, this diet is well-suited to be followed for an extended period.
    • There will not be any calorie counting or special diets offered.
    • A significant number of individuals discover that they can bring their overall body fat percentage to a more desirable level by adopting a diet that is more analogous to the Mediterranean diet.
    • That is not a diet that is low in fat; instead, it is a diet that focuses an emphasis on oils and fats that are beneficial to the cardiovascular system, such as olive oil and avocados.

    Cons:

    • If you don't have somebody to help you, sticking to this diet could be difficult because there aren't many specific guidelines.
    • People who aren't used to eating a lot of whole grains, fruits, and vegetables may find it difficult to adjust to this diet and feel comfortable following it. This diet is intended to help people feel healthier and more energetic.
    • Olive oil, salmon, and red wine are all standard components of a Mediterranean diet, yet, olive oil, salmon, and red wine may be rather pricy when consumed on their own.
    • It is simple to limit your diet to a handful of foods you especially enjoy eating, and in doing so, you risk not reaching the ideal degree of nutritional richness possible with this diet.

    What The DASH Diet And Mediterranean Diet Have In Common

    What The DASH Diet And Mediterranean Diet Have In Common

    DASH and the Mediterranean diet only differ in a few fundamental ways; otherwise, both diets are largely similar when it comes to nutritional content. These alternatives emphasize the consumption of whole grains, vegetables, and fruit as their principal food categories. In contrast to the DASH diet, which allows for more significant portions of lean meat, the Mediterranean diet restricts the types and amounts of flesh consumed. It emphasizes seafood as the primary source of protein. That is in contrast to the DASH diet, which allows for leaner cuts of meat to be consumed in more significant quantities. The DASH diet, The Mediterranean diet, however, has different rules regarding moderation and allows for the occasional indulgence in treats such as chocolate and wine that is often associated with the diet, which encourages moderation in all aspects of life, and places stringent restrictions on consuming foods like these. Mediterranean diets are associated with a lower risk of cardiovascular disease, as well as other chronic diseases, when compared to other diets.

    These are the contrasts, but in addition to those, these two diets have a lot in common and have many other similarities as well. Because they both contain a relatively low quantity of saturated fat, many individuals find that combining the two is an easy way to achieve at least some level of success in their quest to reduce their total body fat percentage. Both of these items help individuals in various ways to improve their health; decreasing their blood pressure, improving insulin function, preventing blood clots, and making their hearts healthier. Both of these things also help people avoid blood clots.

    These two approaches to food preparation are helpful to one's health but in distinct ways.

    DASH And Mediterranean Diet Meal Delivery Services

    DASH And Mediterranean Diet Meal Delivery Services

    Altering your lifestyle to be more favorable to good health might be difficult at times, but it is well worth the effort. It is possible that you do not know how to prepare and enjoy the meals permitted on your diet or do not have enough free time to make beginning a new diet seem like an impossible task. The chances are that no matter how you decide to prepare and prepare the meals that you are allowed to eat on your diet, you are going to feel unsure about the process. Meal delivery services can cater to any dietary preference, and these services are readily available, which is good news for those with dietary restrictions.  

    Meals that are premade and only require you to heat them and eat them; and meal kits, which supply all the ingredients you need as well as instructions, allowing you to cook a meal that satisfies the requirements of your DASH or Mediterranean diet meal plan at home with only a tiny amount of effort. There are two primary sorts of meals that are offered by almost all meal delivery services that are available today. The first type of meal has already been prepared and has to be heated before being consumed. Ready-to-eat meals are those that have been trained in advance and need to be heated up before being consumed.

    There are a lot of great meal delivery companies. Still, for the Mediterranean diet, our favorites are Modify Health as the best overall. Mediterranean meal delivery, followed by SunBasket for their fantastic-tasting meal kits, and Silver Cuisine, which is targeted toward those over 50 but has an excellent selection of Mediterranean-style meals. There are a lot of great meal delivery companies, but for the Mediterranean diet, our favorites are Modify Health as the best overall meal delivery. SunBasket for their fantastic-tasting meal several excellent companies deliver meals. Still, for the Mediterranean diet, our top pick is Modify Health since they provide the best meal delivery. There are a lot of fantastic meal delivery companies. Any of these possibilities, along with a few drops of freshly squeezed lemon juice and a fine glass of red wine, can serve as the basis for a lunch authentically influenced by the cuisine of the Mediterranean.

    keto diet

    When it comes to delivering DASH protocol meals, Modify health emerges as the clear winner, along with a company called Mom's Meals as an affordable option and Splendid Spoon for a delectable DASH dinner plant-based. Modifying health is the clear winner when it comes to delivering DASH protocol meals. In addition, Modify Health is the victor in the competition for the DASH meal delivery service.

    Suppose you consider leading a healthy lifestyle and adhering to one of these suggested eating plans. In that case, you should consider making use of one of the meal delivery services currently accessible to you.

    Bottom Line

    Bottom Line

    Which diet, the DASH or the Mediterranean diet, is better for me to follow? DASH diet Vs. Mediterranean diet both diets are great options for keeping a healthy heart since they limit your intake of foods high in saturated fat, prioritize consuming foods rich in nutrients, and encourage you to live a healthy lifestyle overall. The DASH eating plan is usually the most effective for people with hypertension. That is because the DASH eating plan incorporates a technique for reducing the amount of salt consumed. Food consumption in a manner typical of the Mediterranean area is generally favorable to one's health. It is straightforward enough to be maintained for an extended period. Both have their advantages, and neither one will budge from their dedication to maintaining a healthy and delicious diet. Indulge in the mouthwatering cuisine and make it a point to savor every meal, irrespective of your choice.

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