Dash Diet vs Mediterranean Diet, which is better?

When the general concern for most people remains to be weight loss, a lot of people often worsen their experience than it already was by sticking with fad diets which are not sustainable over a long period of time.

According to the U.S. News and World Report 2019 Best Diets, healthy eating doesn’t have to be quite difficult due to the introduction of some common plans like the DASH, the Flexitarian, the Mediterranean and the WW (earlier known as Weight Watchers). All these can achieve sustained fat loss than any other dieting approach.

Following an extreme diet plan isn’t necessary and it shouldn’t be too complicated. According to Angela Haupt, health assistant managing editor, U.S. News and World Report, “losing weight is quite a challenge… but weight loss shouldn’t be quite a dramatic experience as anyone can find a lot of sensible and smart diet plans out there.”


Nowadays DASH and Mediterranean diets are followed as the best diets out there although they are not seem as glamorous and eating a balanced diet is not new news.

While the diet can simply focus on vegetables, lean protein and low-fat dairy with the introduction of different healthy fats like olive oil and also includes alcohol. While holding its position beside the DASH diet as the best diet plan among all others, this is the meal plan, which lays more emphasis on vegetables, whole grains, and fruits.
DASH is an acronym for “The Dietary Approaches to Stop Hypertension” (DASH) diet was formed by the National Heart, Lung and Blood Institute for lowering and preventing high blood pressure.

The main idea of the diet is to encourage the use of nutrients such as potassium, calcium, protein, and fiber, which are known to lower blood pressure and additionally, the DASH diet also promotes eating a lot of healthy foods such as vegetables, lean protein, whole grains, fruits, and low-fat dairy. Foods with high sugar concentration and red meant aren’t encouraged in such a phase, but it is encouraged to reduce intake in sodium.
The idea behind this diet plan is to mainly include foods that have low-fat content, cholesterol, and saturated fats. The main components of this diet regimen are vegetables, fruits, and whole grains. Protein gets supplied through low-fat dairy, poultry, nuts, and fish. There are certain limitations to sugary drinks, sweets, and red meat.

Earlier the DASH diet gained acceptance with higher success rates for people suffering through high blood pressure and later on, it got promoted as one of the best diet approaches for losing weight.

The Mediterranean Diet

According to research, people who live in countries that surround the Mediterranean Sea live a lot more and suffer less from heart issues and cancer. However, the Mediterranean diet can be said to be more of a lifestyle compared to an actual eating plan and what people consume in the diet would regionally vary. The main foods that people consume on Mediterranean diets are herbs, fruits, grains, vegetables, and spices. A small amount of red meat can also be consumed with a regular exercise schedule. Sometimes you can also enjoy meals with friends and family.

2015 to 2020 American dietary guidelines stated the Mediterranean diet as a healthy and well-balanced way of eating as it doesn’t eliminate a lot of food groups, which is quite common in other dieting plans.

Both of these diet plans have an extremely high rating in the health category (4.8 for DASH diet and 4.9 for Mediterranean eating) and these were neck-in-neck to get a successful short as well as long term weight loss. However, without bearing many restrictions, the Mediterranean diet is not as controlled as the DASH diet. Having spoken to a number of experts, The Mediterranean diet is open to the interpretation of what can and can’t be eaten whereas the DASH is the most research eating plan ever so to me it’s much clearer on what to eat to reach your health goals.

Now coming to the DASH eating plan, this is quite tedious as you would need to count on servings from a lot of food groups, which might make it tougher to follow for a lot of people.

Overall we can say that both of these plans perform quite well and help in living a healthy and a much better lifestyle.

Dash diet vs mediterranean
Dash Diet vs Mediterranean Diet – The Differences

There aren’t a whole lot of differences between the Mediterranean and the DASH diet according to research is the number of healthy fats for healthy. Also, if you’re willing to have additional room for red wine, you have to remain extra cautious while avoiding any excess calories.

Personally I would recommend starting with the DASH diet and then when you have blood pressure under control and weight goals you can make your diet more flexible and see how your body responds.

The DASH Diet Mediterranean Solution is a new book that is based on the latest research for DASH and Med diet. It has been said that when we’re including a higher amount of healthy and heart-friendly fats while reducing the number of processed foods in addition to refined starchy,

Further, it’s good to make the best of both worlds by incorporating the Mediterranean and the DASH diet plan as the Med-DASH way of dieting. The Med-DASH plan has been quite good for much better heart health, and mainly target people who’re carrying an excessive amount of weight around the midsection, people having metabolic syndrome, prediabetes, diabetes, high triglycerides, or/and hypertension, with PCOS or postmenopausal.
Which one works best for you?

In the battle for the best whether that is Dash Diet vs the Mediterranean, both are healthy long term options.
Most people wouldn’t get much for diets that they find quite hard and don’t want to prepare. Kathy McManus, Director, Nutrition Department, Brigham and Women’s Hospital says, “I look for what makes people comfortable, what they’ve grown up with, the foods which are suitable for them. Then, later on, we select a diet plan that they would go well with. “For example, if the idea of a wonderful meal for you is consuming lots of roasted vegetables with brown rice and grilled chicken, the DASH Diet happens to the diet of your choice.
Now, on the contrary, if you would make a selection of tabouli salad, hummus, cucumbers, tomatoes, and olives while enjoying all these with a glass of wine, then it would be easier for you to stick to the Mediterranean eating habits for your health goals.

Which type of diet you want to follow would also be determined through your goals that you can simply figure out. If you want to go with lots of calcium without taking the supplement pathway, then DASH would be your diet of choice. However, if you don’t respond well to lactose, you’d definitely want to stick the Mediterranean food choices.
According to Kathy McManus, Director, Nutrition Department, Harvard-affiliated Brigham and Women’s hospital you can’t go wrong with either of these. She also recommends both of these diet changes to patents. The diet selection solely relies on what the individual wants to accomplish and his/her personal preferences.