DASH Diet and Mediterranean Diet - Fundamental Rules and Differences in Dietary Styles Affecting Health
Alicja Kowalska
2026-03-23
6 min. read
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It is no novelty that a person's lifestyle, including their diet, has a significant impact on their health. In the face of an increasing number of cases of diseases of civilization such as hypertension, atherosclerosis, diabetes, and obesity, it is worth conducting research on two nutritional models that can provide an effective, non-pharmacological treatment option for these conditions - the DASH diet and the Mediterranean diet.
Characteristic dietary pattern of Mediterranean countries
The dietary pattern of the Mediterranean countries is available in various 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 noting 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 legume plants), fruits, cereal products, olive oil, and spices (garlic, onions, basil, oregano, rosemary, thyme, sage, cumin). This diet recommends a lower intake of dairy products (mainly cheeses and yogurts), fish and seafood, lean meat, and alcohol (red wine). It is characterized by the limitation of the intake of animal fats, meat and meat products, eggs, and sugar. The method of preparing meals also plays a role. Dishes are prepared by steaming, grilling, or roasting, but also baking in foil or boiling. Vegetables and fruits are eaten raw or lightly cooked. This diet provides an adequate amount of proteins, fats, and carbohydrates, according to the recommendations of the Institute of Food and Nutrition. Its beneficial effects are mainly due to the large amount of plant-based products, rich in fiber, antioxidants, and vitamins. This diet is also characterized by a favorable ratio of fatty acids, which has a positive effect on the cardiovascular system.
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