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Dash Diet vs. Mediterranean Diet: Which Is Better for Your Health?
Mar 20, 2025
Key Takeaways
The DASH diet focuses on reducing high blood pressure (hypertension) through low sodium intake, lean proteins, and low-fat dairy, making it more restrictive.
The Mediterranean diet emphasizes whole, minimally processed foods and healthy fats, offering greater flexibility and long-term sustainability.
While both eating plans support heart health, DASH is better for lowering blood pressure, while the Mediterranean diet is linked to longevity and overall disease prevention.
For years, experts have recommended the Dietary Approaches to Stop Hypertension (DASH) diet for heart health, particularly for lowering blood pressure. However, according to News and World Report, the Mediterranean diet has taken the spotlight as the best overall diet.
While both approaches emphasize whole foods and have strong scientific backing, their core principles, flexibility, and long-term sustainability differ. Understanding the pros, cons, and applications can help you decide which best fits your health goals.
How They Compare
While the DASH and Mediterranean diets have some similarities, there are also key differences that you should consider when choosing the best dietary approach for your goals and needs.
DASH Diet
Designed to help people with hypertension lower blood pressure by restricting sodium
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