Key Takeaways
- Research suggests the DASH diet tends to be more effective than the Mediterranean diet at lowering blood pressure.
- Both diets support heart health and blood pressure by emphasizing fruits, vegetables, whole grains, and lean proteins.
- Choosing the best diet depends on your goals, health status, and preferences.
The food you eat directly impacts your risk of high blood pressure (hypertension). Managing blood pressure through diet is key to reducing the risk of heart disease and improving overall health.
DASH vs Mediterranean Diet: Which Is Better for Lowering Blood Pressure
- The Dietary Approaches to Stop Hypertension (DASH) diet tends to outperform the Mediterranean diet in lowering blood pressure.
- Among people with hypertension, the DASH diet lowers systolic blood pressure (SBP)—the top number—by 5 to 8 mmHg.
- In people without hypertension, DASH lowers SBP by approximately 3 to 7 mmHg.
- A reduction of 10 mmHg in SBP is linked to a 20% decrease in cardiovascular disease events.
- Multiple studies and reviews consistently support the effectiveness of the DASH diet in reducing blood pressure.
- Research on the Mediterranean diet has yielded mixed results; it may lower diastolic blood pressure (DBP)—the bottom number—but its effect on SBP remains inconsistent.
- The DASH diet includes low-fat dairy and places a strong emphasis on limiting sodium intake.
- In contrast, the Mediterranean diet tends to reduce dairy intake and does not explicitly limit sodium, which may explain its weaker effect on blood pressure.
How Does the DASH Diet Lower Blood Pressure?
The DASH diet is rich in the following nutrients that help relax blood vessels, promote sodium excretion, and counteract sodium’s blood pressure-raising effects:
DASH vs Mediterranean Diet: Side-by-Side Food Comparison
Both the DASH and Mediterranean diets emphasize fruits, vegetables, whole grains, and lean proteins, but differ slightly—especially in their approaches to dairy and alcohol consumption:
| DASH vs Mediterranean Diet: Food Guidelines at a Glance | ||
|---|---|---|
| Food / Food Group | DASH Diet | Mediterranean Diet |
| Fruits | ✅ Include | ✅ Include |
| Vegetables | ✅ Include | ✅ Include |
| Whole grains | ✅ Include | ✅ Include |
| Lean proteins (includes fish) | ✅ Include | ✅ Include |
| Legumes | ✅ Include | ✅ Include |
| Dairy | ✅ Low-fat or fat-free emphasis | ✅ Low-fat emphasis |
| Nuts and seeds | ✅ Include | ✅ Include |
| Healthy oils (olive, avocado, vegetable) | ✅ Include | ✅ Include (favors olive oil) |
| Sweets & sugary drinks | ❌ Avoid | ❌ Avoid |
| Foods high in saturated fats | ❌ Avoid | ❌ Avoid |
| Eggs | ✅ Moderate | ✅ Moderate |
| High-sodium foods | ❌ Avoid | ❌ Limit |
| Deep-fried foods | ❌ Avoid | ❌ Avoid |
| Alcohol (includes red wine) | ❌ Limit / avoid | ✅ Moderate red wine* |
DASH vs Mediterranean: Pros and Cons
Both the DASH and Mediterranean diets are associated with numerous health benefits:
| DASH vs. Mediterranean Diet: Pros and Cons Summary | ||
|---|---|---|
| Health Benefit / Feature | DASH Diet | Mediterranean Diet |
| Lowers Blood Pressure | ✅ Yes | ⚠️ Mixed results for lowering SBP; more evidence for DBP |
| Reduces Heart Disease Risk | ✅ Yes | ✅ Associated with reduced risk |
| Helps Prevent Type 2 Diabetes | ✅ May help | ✅ Associated with reduced occurrence |
| Improves Cholesterol Levels | ✅ Yes | ✅ Yes |
| Supports Weight Loss / Body Composition | ✅ Yes | ✅ Yes |
| Supports Brain & Cognitive Health | ✅ Some benefit | ✅ Strong evidence |
| Adequate Calcium Intake | ✅ Generally yes | ⚠️ May be lower (less dairy) |
| Blood Sugar & Insulin Improvements | ⚠️ Mixed results | ✅ Some benefit |
| Ease of Following | ⚠️ Can be strict | ✅ More flexible |
DASH vs Mediterranean: How to Decide Which Diet is Best for You
To lower your blood pressure, consider adopting the DASH diet. It effectively reduces blood pressure and, when combined with a slight calorie deficit, can facilitate weight loss.
If you’re looking for an overall healthy dietary pattern, consider the Mediterranean diet. Its emphasis on lean proteins, fruits, fish, and vegetables provides a healthy balance of nutrients and foods without feeling overly restrictive.
How to Adopt a DASH or Mediterranean Diet
When switching to a DASH or Mediterranean diet, start gradually. Begin by reducing your packaged food intake or by trying some of these ideas:
- Replace refined grains with whole grains, such as quinoa, farro, barley, or bulgar
- Use olive oil instead of coconut oil, margarine, or butter
- Make ½ of your plate non-starchy vegetables
- Replace red meat with fish
- Incorporate plant-based meals once to twice weekly, using tofu, beans, or lentils as the protein source
- Top salads, yogurt, oatmeal, and bowls with nuts and seeds
- Snack on fruit
- Flavor food with herbs, spices, lemon, or vinegar instead of salt
- Prepare a low-fat Greek yogurt dip and pair it with chopped vegetables for snacks
- Swap sodas for water or sparkling water
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