• 407 W Main St. Lexington, SC 29072
  • M-F 8:30 am – 5:00 pm EST

DASH Diet vs. Mediterranean Diet

dash and meditteranean diet

Dash and Mediterranean Diet Ranked

Diet: Food that a person, animal, or community habitually eats.
Simply Put: Your eating pattern.

The DASH (Dietary Approaches to Stop Hypertension) Diet and the Mediterranean Diet are effective in preventing and managing cardiovascular disease. They have consistently ranked as #1 and #2 “Best Diet Overall” by the US News and World Health Report,

DASH Explained

The DASH diet, while rich in several nutrients known for its ability to regulate blood pressure. These include potassium, magnesium, and calcium. This diet is lower in sodium and saturated fat than the Standard American Diet – abbreviated SAD which is sad!. Many unpleasant side effects are associated with uncontrolled hypertension or high blood pressure. This could include damaged arteries, aneurysms, enlarged heart, transient ischemic attack, stroke, dementia, kidney failure, retinopathy, sexual dysfunction, and bone loss. Therefore, our stance is that if a healthy lifestyle can prevent these symptoms, then the issue at hand is a no brainer! Tweak that diet!

The DASH Diet focuses on fruits, vegetables, whole grains, low-fat dairy, and lean protein. Furthermore, sugar and salt are use sparingly.  A delicious DASH dinner is chicken breast served with roasted broccoli, cauliflower or carrots, baked sweet potato, and fruit with fat-free yogurt for dessert. Likewise, limit salt while cooking and use herbs, spices, or lemon juice. Avoid salting your food at the dinner table. Try this dinner!

Mediterranean Explained

The Mediterranean diet protects against cardiovascular disease, and most recently, cognitive decline. Foods that are traditionally eaten in countries surrounding the Mediterranean Sea include vegetables, fruits, whole grains, nuts, seeds, fish, olive oil, and moderate consumption of red wine. Why red wine? Namely, red wine contains resveratrol – an antioxidant thought to prevent damage to blood vessels, lower LDL (bad) cholesterol, and prevent blood clots. A satisfying Mediterranean dinner of baked salmon, tabbouleh made with whole grains, greens sautéed in olive oil, and an occasional, small glass of red wine would be delicious.  Try this one!

Both the DASH and the Mediterranean diet’s eating patterns encourage fruits and vegetables rich in vitamins, minerals, and fiber. They include whole grains with heart-healthy oils and fiber, reduced saturated fat intake, and increased unsaturated fat intake – all components of a nutritious diet.

The only minute differences are that the Mediterranean diet promotes more fish and less dairy than the DASH diet. Rest assured, both diets are certified beneficial!

Link to infographic:  https://d2ebzu6go672f3.cloudfront.net/media/content/images/dash-med-diet.PNG