In this article, we explore a diet as popular as the Mediterranean Diet. How was the DASH diet created? What health benefits does it have? Is it better than the Mediterranean Diet, so we should prefer it?

A brief history of the DASH diet

The DASH (Dietary Approaches to Stop Hypertension) diet is a powerful tool for promoting cardiovascular health and overall wellness. It was developed by the US National Heart, Lung, and Blood Institute (NHLBI) and emphasizes a balanced and nutrient-rich diet, with an important feature of reducing sodium intake (more simply, salt). In this article, we will delve into some scientific data on the health benefits of the DASH diet and answer the question of whether it is preferable to the Mediterranean diet.

The DASH Diet at a Glance

The DASH diet encourages a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. This combination provides essential nutrients such as potassium, calcium, magnesium, and fiber, which play a key role in maintaining optimal cardiovascular health.

DASH Diet Benefits and Actions

Blood pressure regulation: One of the key benefits of the DASH diet is its ability to effectively regulate blood pressure. Large studies have shown that people following the DASH diet experience a significant reduction in both systolic and diastolic blood pressure. This may be attributed to the diet's emphasis on potassium-rich foods, which "neutralize" the effects of sodium and "relax" blood vessels, reducing the risk of hypertension.

Sodium reduction: A key element of the DASH diet is limiting sodium intake. Excessive sodium consumption contributes to high blood pressure, a major risk factor for cardiovascular disease. The DASH diet recommends reducing sodium consumption to less than 2,300mg per day, with an even lower goal of 1,500mg for people with hypertension, diabetes, or chronic kidney disease.

Weight management: The DASH diet has been shown to be effective in supporting weight management. An emphasis on whole, nutrient-dense foods helps people feel full with fewer calories. In addition, the diet discourages the consumption of processed foods with a high energy content (calories), thereby contributing to a healthier body weight and reducing the risk of obesity-related conditions.

Managing diabetes mellitus: For people with diabetes or those at risk of developing diabetes, the DASH diet can be helpful in managing sugar. Whole grains, fruits, and vegetables contribute to better, more stable glucose levels and improved insulin response.

DASH Diet vs. Mediterranean Diet

Which diet will we ultimately choose, if we want to protect our cardiovascular system or if we have diabetes or for weight management, etc.? The truth is that the DASH Diet is an excellent choice; however, the Mediterranean Diet has some advantages for us living in Greece. Both are high in fruits, vegetables, whole grains and focus on lean sources of protein while reducing processed foods. What differentiates the Mediterranean Diet is that the main source of fat it uses is olive oil, which has excellent antioxidant, anti-inflammatory and, ultimately, cardioprotective properties. As I usually say, extra virgin olive oil is a powerful "medicine" that nature has given us, so it is a great advantage to have it in our diet. Another reason to choose the Mediterranean Diet is that by definition it includes materials, products, and recipes of the Mediterranean, that is, it has a local character, it is sustainable. For these reasons, I recommend the Mediterranean Diet, although DASH is another great solution.

Bibliography

Sacks, F.M., et al. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. New England Journal of Medicine, 344(1), 3-10.

Appel, L.J., et al. (1997). A clinical trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine, 336(16), 1117-1124.

Azadbakht, L., et al. (2011). Effects of the Dietary Approaches to Stop Hypertension (DASH) eating plan on cardiovascular risks among type 2 diabetic patients: a randomized crossover clinical trial. Diabetes Care, 34(1), 55-57.