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DASH diet and Mediterranean diet - Fundamental rules and differences in dietary styles impacting health
Table of Contents
1. 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.2. DASH Nutritional Pattern
The DASH nutritional pattern is primarily recommended for individuals with high blood pressure. It is based on consuming appropriate quantities of foods from specific groups. It is advised to increase the intake of vegetables, fruits, fish, seafood, whole grain products, and low-fat dairy products. Consuming lean meat, nuts, and legumes is also recommended. One key element of this pattern is limiting sodium intake to 5-6 g per day. This diet has a proven hypotensive effect, but it also positively impacts brain function. It has been shown that this diet improves memory and cognitive performance in older individuals. Furthermore, the DASH diet can improve the health status of women with diabetes and polycystic ovary syndrome.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. Overview
Both the DASH diet and the Mediterranean diet are regarded 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 simplicity of application and availability of the foods they are based on.
