- The DASH and Mediterranean diets are considered two of the healthiest ways to eat.
- Both diets emphasize whole foods.
- However, they differ in their approach to alcohol consumption and potential effects on blood pressure.
The Mediterranean and DASH diets are renowned as two of the healthiest ways to eat, but what sets them apart?
The Mediterranean diet is inspired by the traditional eating habits of Southern European countries such as Greece, Italy, and Spain. It places emphasis on whole foods like vegetables, fruits, legumes, olive oil, beans, nuts, and seafood. Processed foods and added sugars are kept to a minimum, and it is relatively low in meat compared to the average American diet. The US World News and Report has consistently ranked it as the healthiest way to eat for six consecutive years, while the DASH diet recently tied for second place.
Similarly, the DASH diet prioritizes fruits, vegetables, legumes, whole grains, low-fat dairy products, nuts, skinless fish, and poultry. It also limits processed foods and added sugars, but its main focus is on reducing salt and saturated fats. Earlier this year, the American Heart Association ranked it as the top heart-healthy diet.
According to Dr. Amit Khera, a professor of medicine and director of the preventive cardiology program at UT Southwestern Medical Center, the DASH and Mediterranean diets share more similarities than differences.
However, there are two important distinctions between these diets:
The Mediterranean diet allows more flexibility with alcohol consumption
One significant difference lies in their alcohol guidelines. The Mediterranean diet permits moderate alcohol consumption, typically in the form of wine, with meals. Women are advised to limit themselves to one glass per day, while men can have up to two glasses. However, it’s important to note that the World Health Organization states that no amount of alcohol is entirely safe for health.
On the other hand, the DASH diet recommends very limited alcohol intake. Dietitian Danielle Smith suggests that DASH diet followers should have only one drink on one or two nights per week. This restriction is due to alcohol’s inflammatory properties and its potential to lower inhibitions, which may lead to unhealthy food choices.
The DASH diet is known for its effectiveness in lowering blood pressure
The AHA has ranked the DASH diet higher than the Mediterranean diet for heart health primarily because the latter doesn’t specifically address salt reduction. In contrast, the DASH diet was specifically designed to prevent or lower hypertension by reducing salt intake and maximizing nutrients that lower blood pressure.
Excessive salt consumption causes the body to retain water, which increases blood volume and puts stress on blood vessels, leading to high blood pressure. Reducing salt intake, such as through adherence to the DASH diet, can potentially lower blood pressure within a few weeks, as stated by Blood Pressure UK.
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