DASH diet and Mediterranean diet - fundamental rules and differences

1. The dietary pattern characteristic of Mediterranean countries

2. DASH Nutritional Model

3. Differences between the DASH diet and the Mediterranean diet

4. Summary

1. The dietary pattern characteristic of Mediterranean countries

The Mediterranean diet is available in many variants, depending on the region. The exemplary model of the Mediterranean diet is the one applied on Crete, where the lowest mortality rate due to cardiovascular diseases is recorded. It is worth mentioning that the inhabitants of Crete were characterized by a high level of physical activity. The Mediterranean diet is based on the consumption of a large number of vegetables (especially leafy and seaweed plants), of mammals, of the lowest mortality rate due to coronary heart disease. It is here that it was recorded that it is the least rich in blood products, of olive oil, as well as the low mortality rates due to fatty liver disease.

2. DASH Nutritional Model

The DASH nutritional model is a dietary approach recommended primarily for individuals with high blood pressure. It is based on consuming the appropriate portion sizes of foods from a particular group. It is recommended to increase the intake of vegetables and fruits (up to 1000 g per day), fish and seafood (2-4 times per week), whole grain products (up to 7-8 portions per day), and low-fat dairy products (2-3 times per day). Consuming lean meat (maximum 2 times per day), nuts, and legumes (4-5 times per week) is also advised. One of the most important aspects of the DASH diet is reducing salt intake. Daily salt consumption should not exceed 5-6 g. The portion size is determined individually, depending on the energy needs of the person. The DASH diet has a documented hypotensive effect, i.e., it lowers blood pressure. However, it has also been shown to have positive effects on brain function. In a study by W.M. Vollmer and colleagues published in 2001, it was found that the DASH diet has a positive impact on brain function. A.A.M. Berendsen and colleagues observed a significant improvement in cognitive functions in older women after long-term use of the DASH diet. In two separate studies by F. Foroozanfard and colleagues, as well as M. Azadi-Yazdi and colleagues, it was found that the DASH diet has a positive impact on the health of women with PCOS. The improvement in health status was primarily due to an increase in insulin sensitivity, which is of great importance in the frequent insulin resistance accompanying PCOS. In addition, a decrease in androgen levels and a reduction in body weight were observed.

3. Differences between the DASH diet and the Mediterranean diet

Despite the similarities between the DASH diet and the Mediterranean diet, there are some differences between them. In their 2011 paper, G. Benson, R. F. Pereira, and J. L. Boucher cited the following differences: - Both diets emphasize high intake of vegetables and fruits. The Mediterranean Diet focuses on dark green, seasonal, and root vegetables. - The DASH diet assumes that the amount of omega fatty acids consumed up to 3 times per day depends on the source from which they are produced. - The Mediterranean diet focuses on foods rich in alpha-linolenic acid (such as flax seeds and walnuts), which can be consumed daily. In the DASH diet, nuts and seeds are allowed up to 4-5 times per week. - The main source of fat in the Mediterranean diet is olive oil, which can be consumed in most meals. In the DASH diet, the total amount of fat should not exceed 27% of the total energy intake. - In the Mediterranean diet, legumes, fish, and seafood are the main sources of protein. Fish rich in omega-3 fatty acids are recommended to be consumed at least twice a week. Meat and poultry should be consumed in moderate amounts (even less than once a week). In the DASH diet, daily consumption of meat, poultry, and fish is allowed, but not more than 170 g per day. - Another significant difference is the consumption of alcohol. In the Mediterranean diet, red wine can be consumed daily (up to 1-2 glasses), while in the DASH diet, alcohol consumption should be significantly limited. If this is not possible, men can consume up to 2 standard drinks per day, while women can consume only 1 standard drink per day. - Sweets and added sugar in the Mediterranean diet can be consumed up to 5 times per week. The DASH diet recommends consuming sweets only occasionally.

4. Summary

Both the DASH diet and the Mediterranean diet are considered as some of the best nutritional models. It is worth noting that in the U.S. News and World Report rankings, the Mediterranean and DASH diets rank first and second respectively, not only due to their health benefits, but also due to the ease of application and availability of the foods they are based on.