The DASH diet and the Mediterranean diet rules and differences

1. The Mediterranean diet

2. The DASH diet and the Mediterranean diet are different

1. The Mediterranean diet

This is where the lowest mortality from coronary heart disease has been recorded. The Mediterranean diet is based on a high intake of vegetables (especially leafy vegetables and legumes), fruits, whole grain cereals, olive oil, as well as spices (corn, onions, basil, oregano, pomegranate, etc.). However, the Mediterranean diet consists of a reduction in the consumption of animal fats, meat and meat products, eggs and fishes. Its diet is mainly based on vegetables, cereal grains and fish, and it can also be based on the use of vegetable fats and vegetable oils in the diet.

2. The DASH diet and the Mediterranean diet are different

G. Pereira, J.L. However, if the Mediterranean diet allows you to eat dark green leafy, seasonal, and root vegetables as much as 3 times a day (this is one of the main sources of protein in this diet), then the Mediterranean Diet recommends that you limit your diet to a few times a week. The DASH diet is based on fish-based fat products that can provide α-linic acid (such as dietary fat or oatmeal) up to 3 times per day (they are a major source of protein for this diet).