Dash Diet Compared to Mediterranean Diet

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Dash Diet Compared to Mediterranean Diet

The diets I will be evaluating are the DASH Diet and the Mediterranean Diet. I chose these two diets for comparison because, for one, high blood pressure tends to be an issue in the older members of my family, and secondly diabetes that runs in family members.

Mediterranean diet has more benefits than dropping weight; it aims at brain and heart health, cancer prevention, and diabetes prevention and control and is number two on the list of best diets in the US.

This diet comes from the generally accepted concept that people from Mediterranean regions eat a diet that allows them to live longer with less pain and chronic diseases due to a lower intake of red meat, sugar, saturated fat and an overall active lifestyle.

Dash Diet has more of a specific health focus than the Mediterranean diet, it aims to prevent and lower high blood pressure or hypertension, a common issue in the United States, and is number one on the best diets list in the US.

 

This diet uses basic health principals of eating fruits, veggies, whole-grains, lean protein, and low-fat dairy that provide the best nutrients, protein, and fiber for cardiovascular health while avoiding calorie and fat-filled sweets, red meats, and cutting back on salt.

While DASH is called a diet, it is not certainly meant for weight loss. The foods that are best for cardiovascular health and prevent or stop high blood pressure correlate with weight loss because they are more healthful than the foods that cause high blood pressure like the fast food and red meat common in American Diets.

While these diets focus on different aspects of health, they both provide the best nutrition for the body and preventing chronic disease.

The DASH diet is a bit stricter on the foods one can consume then the Mediterranean Diet. While the Dash diet instructs to shun high calorie, high fat, high sugar foods, and red meats, the Mediterranean diet recommends only restricting these in low amounts.

The main difference in the healthful foods promoted in these diets is the amount of fat allowed. The Mediterranean diet is very adamant about ‘healthy fats’ like olive oil, cheese, yogurt and milk in moderation including seafood of which contains loads of heart-healthy fats.

The DASH diet focuses more on the basic food groups of fruits, veggies, whole-grains and lean meat all in rawer forms including a large cut back on the salt of which the Mediterranean diet does not specify.

 

Being on the Mediterranean diet for a long period promotes a healthy lifestyle that is low in risk of chronic disease and promotes a healthy weight, and being on the DASH diet for a long period will lower high blood pressure, maintain it at a healthy point, which is important for diabetics and older people while helping to maintain a healthy weight.

Studies of the Mediterranean diet have demonstrated that it promotes the prevention of chronic diseases, specifically cardiovascular diseases, due to the controlling of cholesterol by consuming heart-healthy fats, nuts, and cereals that also prevent diabetes. In a 2017 Lyon Diet Heart Study, it was shown that those who pursued the diet for five years saw a 70% lower risk of cardiovascular disease.

On the other hand, studies of the DASH diet have shown the basic food groups’ ability to prevent and control high blood pressure by avoiding foods that contain cholesterol and salt that promote hypertension and eventually cardiovascular disease because they clog up the arteries.

Cutting out the red meats, high sugar, and high-fat foods over a long period with this diet promote healthy arteries and studies by the American Heart Association have shown that persons on the DASH diet for three weeks showed a systolic blood pressure level drop from 146mmHG (hypertension) to 134mmHg. This evidence and continued use of these diets are what keeps them at the top of the US best diets list.

You may also like to read “Mediterranean Diet Food List“.

Which is easy to follow?

This would be based on if living in small quarters like school dorm rooms.

The DASH diet would be the easiest to follow because the student union and my sorority supply healthy options including all the needed food groups for me without cooking.

The Mediterranean diet would involve a lot of cooking since the food options for me on campus do not include Mediterranean food and I would have to use the community kitchen which requires renting kitchenware and ubering to a grocery store.

Even though the cost of both diets if I prepared them myself would not be an issue with my parent’s support, they are incredibly inconvenient when compared to the time in the day I have as a student so I would have to hope that my options on campus each day would be enough to fulfill the diets.

If I were to be recommending one of these two diets to friends and family, it would be the Mediterranean diet since it is less restrictive than the DASH diet.

They could still be self-confident in eating out and cooking at home by knowing that while they need to be eating certain foods, they could still in some moderation enjoy the sweets or the red meats everyone craves occasionally.

This is especially good for my family at home because seafood is incredibly accessible, and my first-generation polish and Italian grandparents enjoy wine with every meal. Being given the food that is necessary for a healthy lifestyle but not feeling too restricted by those foods makes them more likely to follow the diet.

 

 

18 Replies to “Dash Diet Compared to Mediterranean Diet”

Benjamin

December 9, 2019 at 5:45 pm

it is always great to have options when it comes to health. in picking between dash and Mediterranean diet, Your health and your goals should be considered. If you’re trying to get enough calcium and you are not resorting to supplements, DASH will be a little easier to follow but, if you are lactose intolerant, the Mediterranean diet will be your choice.

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    admin

    December 9, 2019 at 5:50 pm

    That is some good advice concerning calcium intake and rather the person is lactose intolerant. Its better to get the calcium needed through diets without supplements. 

    Reply

Mikhail

December 9, 2019 at 5:48 pm

Thanks for your article!

I wanted to look up some diets because I’m not exactly happy with the way I’m eating. The ChooseMyPlate recommends most of the food we eat to be fruits and vegetables, and I’m sad to say that I rarely find even one fruit or vegetable on my plate. Your article introduced me to two diet options, which I will research and maybe start changing something in my eating habits.

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    admin

    December 9, 2019 at 5:58 pm

    Glad you will be researching these Dash and Mediterranean diet more. Sounds like the fruits and vegetables recommended by ChooseMyPlate is one my spouse regrets also. Its important to research diets and discuss with your doctor before changing your diet. 

    Reply

Mentoring With Jeff/Precious Pets Pet Care Tips

December 9, 2019 at 5:49 pm

This is a very beneficial article comparing the number one and number two diets in the United States, I never heard of the dash diet before reading your article so this was extremely interesting to me. I am on a strict gluten-free and dairy-free diet due to food intolerances and allergies, so what is on my mind is are these diets good for people with food allergies?

Jeff

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    admin

    December 9, 2019 at 6:08 pm

    These are good questions concerning if the Dash Diet and Mediterranean Diet is good for people who have food allergies such as dairy-free or gluten free. I would recommend the two diets only if you can prepare food yourself at home to avoid cross contamination in restaurants. Lactose intolerance and gluten free dieters already swap out the dairy products with Soy Milk or Almond milk. 

    Reply

Jessie

December 9, 2019 at 5:51 pm

Thank you so much for the awesome post!  I like the dash diet, and the way it sounds because it seems like it is a quick and easy way to eat!  I don’t go to college anymore, but I do have a family and run an online business, so I do not have a lot of time to do anything.  Thank you for this diet option!

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    admin

    December 9, 2019 at 7:13 pm

    The dash diet has its benefits separate from the Mediterranean Diet. The comparison of college is to show how the diets can or cannot be followed in small living spaces or like you mentioned busy lifestyles. 

    Reply

Parveen

December 9, 2019 at 5:53 pm

Yes, We have to take proper and healthy diet. Mediterranean diet is no 2 in U.S. It helps in brain and heart health, cancer prevention, and diabetes prevention. According to me we have to eat food according to our body. We must add more fiber in your diet so it helps in our metabolism. What you think? 

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    admin

    December 9, 2019 at 7:15 pm

    The added fiber to our diet is important but their are some who need to restrict their dietary fiber according to their physician and health needs. 

    Reply

Cathy

December 9, 2019 at 5:54 pm

Thanks for pointing out the difference between the two diets. My mom is diabetic type 2 and also has high blood pressure so we are currently sorting out the right diet for her nutritional needs. Knowing her tastebuds, I think the food selection with the Mediterranean range will suit her better than the dash. I may want to start on that diet myself too since diabetic runs in my family. Better be safe than sorry. 

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    admin

    December 9, 2019 at 7:17 pm

    Hello Cathy,

    Type 2 diabetics has to be very careful when selecting the proper diet and if diabetes run in family would recommend starting the Mediterranean Diet also. Please make sure to consult with your family doctor before changing your moms diet. 

    Reply

PeterMinea

December 9, 2019 at 5:56 pm

Hello Admin!

It would be interesting and also difficult to choose between Mediterranean and Dash Diet. This also depends on where we currently live, how easy we can find the required products, and how much time for cooking we have every day (if cooking is needed).

Each one of these diets has its own importance and purposes concerning our bodily health. And of course the process of ensuring a better health to our bodies would not give any handshake to excessive body mass (i.e. gaining too much fat), speaking of the correlation between health-oriented diets and weight loss.

Either of these diets requires some spirit of sacrifice, patience and persistence from us. A pretty difficult step would be to give up those “tasty foods” that are ranked as “Junk” or “Fast”, and then constantly avoid them in the daily menu, even though they may keep on showing up in our mind.

This implies a true effort of our own will, and a solid motivation. The beginning is the hardest, as they say. Then things should get less difficult, especially if there’s a strong motivation for living a healthier life.

Then, of course, once we reach a good standing health, it’s important not to waste it by adopting toxic habits again. No backsliding!

Wish you good levels of health for the entire family, and kind regards!

Peter

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Donny

December 9, 2019 at 5:59 pm

I also think the Mediterranean diet is the one I would pick  if I were to choose between these too. I’m sure I can keep myself from blood pressures and the like but am very much afraid of people getting cancer or heart problems. I too am a student and the dash diet would really be hard to adhere to and taking into consideration the restrictions I bet i may fail to keep the diet. Thank you for your review

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Lenka

December 9, 2019 at 6:01 pm

Thanks for your comparison of the Dash diet and Mediterranean diet, it was interesting to read about it. 

I’ve heard about the Mediterranean diet, it’s been said that this diet is healthy and good for cholesterol and decreased risk of cardiovascular diseases but I have never heard of the Dash diet before. It seems it’s a bit healthier if it contains less sugar and less fat. I personally think that cutting down on sugar and carbs is always good as we eat way too much in our modern society, much more than we need for our energy. 

I wonder if eggs are allowed in any of the diets or in both of them. I love eggs and think but some people don’t think they are good for us. Nutrition is a very complicated topic, even the experts and nutritionists don’t agree with each other on many things and it is, in my opinion, often about just common sense and finding out what’s best for me, you or someone else. 

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    admin

    December 9, 2019 at 6:20 pm

    Eggs are allowed on the Mediterranean Diet just it in moderation. I am no doctor or nutritionists, so advice you consult with your doctor concerning following any diet. 

    Reply

Vwegbah

December 9, 2019 at 6:21 pm

Hello there. Thank you for sharing comparison of these amazing diets. I must admit the fact that this is the first time I have heard about Dash Diet and Mediterranean Diet.

Dash diet looks like prison for me. Just as you have recommended, I’d prefer the Mediterranean Diet since it contains food I normally have access to and suits my lifestyle too.

Cheers!

Reply

Vwegbah

December 9, 2019 at 6:21 pm

Hello there. Thank you for sharing comparison of these amazing diets. I must admit the fact that this is the first time I have heard about Dash Diet and Mediterranean Diet.

Dash diet looks like prison for me. Just as you have recommended, I’d prefer the Mediterranean Diet since it contains food I normally have access to and suits my lifestyle too.

Cheers!

Reply

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