Are curious to know if the DASH diet is Mediterranean? To get it right, you must know the features of both diets. These two diets share some similarities, however, they are different in many ways as well. So, we will be looking at the similarities and differences between DASH and Mediterranean diets, and then you have to decide which one is best for you.
Both diets may emphasize the importance of whole foods, lean proteins, and plenty of fruits and vegetables, but, they are not the same. If your goal is to continue with the DASH diet, or the Mediterranean diet, or you want to combine the diets, then there are things you need to know first. Let’s start by defining what the Dash and Mediterranean diet is all about.
What is the DASH diet?
DASH is an abbreviation for Dietary Approaches to Stop Hypertension. This diet plan is popular because it helps reduce high blood pressure. In addition, it restricts the intake of sweets, high-sodium foods, and sugary foods. This diet encourages people to take lots of fruits, vegetables, whole grains, and lean meats.
Interestingly, if you follow this eating plan, it helps prevent both heart disease and stroke. Do you want to opt for the DASH diet? Here are a few key points to keep in mind:
Eat more fruits and vegetables. These nutrient-dense foods contain many vitamins and minerals that can help lower blood pressure.
Select low-fat proteins. If possible, use low-fat proteins in the form of lean meat, poultry, and fish.
Try as much as you can to avoid using salt. It’s a simple way to reduce the possibility of having a heart disease.
Eat whole-grain foods. Whole-grain foods are rich sources of fiber, and they help in food digestion. In addition, when you eat whole-grain foods, it keeps you full-time.
Reduce your intake of processed foods: Too many processed foods contain saturated fats, sugar, and other unhealthy nutrients.
What is the Mediterranean Diet?
The Mediterranean Diet is all about consuming fruits and vegetables, whole grains, and healthy fats such as olive oil. You can also include fish and seafood, along with, eggs, and dairy products, however, it should be moderate and not often.
Apart from fruits and healthy fats, nuts, seeds, and beans are also on the list of foods you can eat on a Mediterranean Diet.
But what makes the Mediterranean diet a special diet? It is special because they focus on plant-based foods and healthy fats. Food sources from plant origin can reduce your chance of getting heart disease, stroke, and certain types of cancer.
Origin of the DASH diet
DASH dieting is the abbreviation of Dietary Approaches to Stop Hypertension and was developed by the National Heart, Lung, and Blood Institute to reduce high blood pressure levels without a doctor’s prescription.
Since its introduction in the 1990s, people have been using the Dash Diet to improve their heart condition. Nutrients such as potassium, calcium, and fiber in the dash diet can help lower blood pressure. However, the diet focuses on fruits, vegetables, whole grains, and low-fat dairy products.
So, whenever you come across the term, DASH diet, just know that it is a healthy eating style that prevents high blood pressure or hypertension.
Origin of the Mediterranean diet
The type of diet is closely connected with the countries in the region of the Mediterranean Sea; Greece, Italy, and Spain are among them.
The diet contains a high amount of fruits and vegetables, whole grains, lean meats, and fish, as well as olive oil and other monounsaturated fats. Research shows that the diet helps reduce chronic diseases such as heart disease and diabetes.
Is the DASH diet Mediterranean?
No, they’re not the same. The basic concept of the DASH diet involves low sodium intake and eating more fruits, vegetables, and whole grain products.
On the contrary, the Mediterranean diet is eating plant-based products, with a moderate intake of dairy products and wine. Both diets promote healthy eating habits and have numerous health benefits. So, in conclusion, they are not the same. However, it’s vital to know the differences between them.
Similarities between the DASH and Mediterranean diets
Here are some key similarities between the two:
People staying on both diets can limit their daily sodium intake because it lowers the risk of high blood pressure and cardiovascular diseases. Both diets allow individuals to use herbs and spices to add flavor to their meals instead.
Both diets encourage regular physical activity. These diets can help with weight management, prevent cardiovascular disease and other chronic diseases, and enhance general health.
DASH vs. Mediterranean diets
Is there a difference in nutrient quality? If you don’t know which diet plan to adopt below, we will make a comparison of the two diets.
The DASH diet helps to lower blood pressure through the intake of low levels of sodium, while the Mediterranean dietary trends incorporate olive oil in their diet.
The DASH diet excludes red meat and sweets, but, includes fat-free products; while the Mediterranean diet is plant-based but allows one to include fish, poultry, and whole grain products..
Another difference is that the DASH diet recommends taking more fruits, vegetables, and low-fat dairy products, the Mediterranean diet allows wine and cheese but in moderation.
The DASH diet helps control blood pressure or hypertension; the Mediterranean diet is to prevent cardiovascular disease.
Health benefits of Dash diets and Mediterranean diets
If you want to make some changes to your nutrition, two of the best choices are the DASH and Mediterranean diets. Here are the top health benefits of these popular eating styles:
- Lower blood pressure
The chance of getting high blood pressure when on the DASH or a Mediterranean diet plan is low. So, people on this special diet are not susceptible to heart disease or stroke.
Weight loss: These diets focus on whole foods like fruits, vegetables, whole grains, and lean proteins, so it is easier to maintain a healthy weight.
2. Boost heart health
Because most of the fats in these diets are monounsaturated fats such as olive oils and nuts, these diets can help lower cholesterol levels and the chances of heart disease.
3. Reduces inflammation
These diets have anti-inflammatory effects. Food sources like fish, nuts, and leafy green vegetables can help reduce the effects of arthritis.
4. Better brain health
The diets show that it boosts cognitive capacity and minimizes the prospect of developing the risk of developing Alzheimer’s disease in humans.
Read also: Is Salsa Okay On Carnivore Diet?
How to include DASH and Mediterranean Diets
Make sure you use different fruits and vegetables to boost the content of vitamins and minerals in your diet and reduce your risk of heart disease.
Choose whole grains over refined grains
Replace processed foods like white bread and pasta with whole grain foods like brown rice, quinoa, and whole wheat bread to help reduce the rate of hunger.
Go for lean protein sources
Lean protein foods include chicken, fish, beans, and tofu and should be part of one’s meal to help build muscles and repair them.
Use healthy fats
Olive oil, nuts, and avocados are healthy fats you should use in preparing your recipes.
Limit processed foods and added sugars: You should eat whole, unprocessed foods as much as possible and limit your intake of sugary snacks and beverages.
FAQs
Q: Is the DASH diet Mediterranean?
A: No, the DASH diet is not Mediterranean.
Q: What does the DASH diet focus on?
A: The DASH diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy.
Q: Can I follow both the DASH diet and the Mediterranean diet?
A: Yes, you can incorporate elements of both diets into your meal plan.
Q: What are the main differences between the DASH and Mediterranean diets?
A: The DASH diet focuses on lowering blood pressure, while the Mediterranean diet emphasizes heart-healthy fats like olive oil and fish.
Q: Can I still enjoy some Mediterranean foods while following the DASH diet?
A: Yes, you can include Mediterranean-inspired dishes like Greek salads or hummus in your DASH diet meal plan.
Dash and Mediterranean diets are healthy for managing hypertension, good heart health, and for those on a dieting program to lose some weight. If you are wondering if these diets are the same, they are not.
Are you ready to give it a try? It is very simple. Start by including more fruits, vegetables, whole grains, and lean proteins in your daily meals today!
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