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
- Incorporates low-fat dairy and regular poultry intake
- Includes fats from low-fat dairy products and poultry
- Intended to limit sodium and overall fat intake; may feel more restrictive
Mediterranean Diet
- A more holistic diet pattern that aims to improve overall nutrition and support long-term health
- Emphasizes plant-based proteins, fatty fish (e.g, salmon, tuna, mackerel), and occasional lean poultry
- Prioritizes omega-3 fats from fish, nuts, seeds, and olive oil
- Offers more adaptability; may be more sustainable
DASH Diet
The DASH diet was specifically designed to help reduce hypertension (high blood pressure) and improve heart health. It emphasizes whole foods rich in potassium, magnesium, and calcium, such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting added sodium, saturated fats, and added sugars.
Studies show that the DASH diet effectively reduces blood pressure, lowers low-density lipoprotein (LDL) cholesterol (“bad” cholesterol), and may offer protective benefits against heart disease, stroke, and type 2 diabetes.
However, the DASH diet may not be a good fit for everyone. For instance, individuals with lactose intolerance or who feel better eating more healthy fats may find it harder to adhere to the DASH diet. Additionally, because it can restrict sodium to as low as 1,500 milligrams (mg) per day, active individuals may need to adjust their intake to maintain proper electrolyte balance.3
Mediterranean Diet
The Mediterranean diet is a predominantly plant-based diet inspired by the traditional diets of countries like Greece, Italy, and Spain. It prioritizes whole, minimally processed foods, including vegetables, fruits, whole grains, legumes, nuts, and healthy fats from olive oil. It moderates fish, poultry, and dairy and minimizes red meat and added sugars.
The Mediterranean diet is widely praised for its heart-protective and overall health benefits. It has been linked to lower risks of heart disease, stroke, cognitive decline, and certain cancers while also promoting longevity and overall well-being.
Rather than focusing on a single nutrient, the Mediterranean diet aims to improve overall diet quality. So, unlike the more structured approach of the DASH diet, the Mediterranean eating plan is more flexible and enjoyable for long-term adherence. However, individuals needing stricter sodium control may find it less ideal.
Which Diet Is Better?
To Lower Blood Pressure
The DASH diet is scientifically proven to lower high blood pressure. It is low in sodium and high in potassium, magnesium, and calcium.
That’s not to say the Mediterranean diet isn’t also beneficial for people with high blood pressure; it may have a more gradual impact on your numbers. If you are specifically looking for a nutritional approach to lower systolic and diastolic blood pressure, the DASH diet can be a good choice. (Systolic, the top number in a blood pressure reading, indicates the pressure in the arteries when the heart beats, while diastolic, the lower number, indicates the pressure in the arteries between beats.)
To Reduce Heart Disease Risk
The Mediterranean diet has more substantial long-term evidence for its ability to reduce the risk of heart disease and heart attacks or strokes.
On the Mediterranean diet, you’ll focus on more than sodium, such as getting plenty of healthy omega-3 fats, fiber-rich plant foods, and lean protein primarily from plant sources, all contributing to heart health.
To Improve Cognitive Health
Studies have found an association between the Mediterranean diet and a reduced risk of Alzheimer’s disease and other forms of dementia and age-related cognitive decline. This association is likely attributed to its focus on foods high in fiber, antioxidants, and omega-3 fats with anti-inflammatory and brain-boosting properties.
If cognitive wellness and dementia prevention are your priorities, you might also consider the MIND diet, a hybrid of the DASH and Mediterranean diets with an extra focus on brain health.
To Support Weight Loss
The Mediterranean diet offers more flexibility and can feel less restrictive, making it easier to adhere to while supporting weight loss goals. Its emphasis on healthy unsaturated fats and fiber is essential for satiety and blood sugar control, which helps prevent overeating.
Both of these diets can support weight loss goals when done in conjunction with a calorie deficit. However, healthy, sustainable weight loss is about more than just cutting down your energy intake for a short period.
To Improve Overall Health
The Mediterranean diet is best for overall health and longevity. Plenty of research shows that it is associated with improved gut health, essential because a healthy gut indicates overall wellness.
Furthermore, the Mediterranean eating plan can reduce the risk of cardiovascular disease, type 2 diabetes, and certain cancers.
Foods to Focus On
DASH Diet
The DASH eating plan focuses on helping you reduce high blood pressure numbers and improve overall heart health. Here are some foods to prioritize
- Whole grains: Quinoa, oats, barley, brown rice, 100% whole wheat bread and pasta
- Low-fat dairy: Nonfat (skim) or reduced-fat milk products, cheese, and yogurt
- Lean proteins: Skinless poultry, legumes (e.g., peas, lentils), fish
- Fruits and vegetables: Bananas, apples, citrus, leafy green vegetables, tomatoes, cucumbers, onions, sweet potatoes, peppers
- Herbs and spices: Instead of adding salt when cooking, try garlic powder, onion powder, turmeric, cumin, rosemary, basil, and salt-free seasonings
- Nuts and seeds: Unsalted almonds, cashews, walnuts, chia seeds, flaxseed, hemp seeds
The DASH diet also recommends minimizing or avoiding ultra-processed foods (like potato chips and other packaged snack foods) and red, processed meats (like bacon, hot dogs, and sausage) as these tend to be high in sodium.
Mediterranean Diet Foods
The Mediterranean diet encourages plenty of whole and minimally processed foods that are nutrient-dense, such as
- Fruits and vegetables: Mushrooms, leafy greens, berries, citrus fruits, sweet potatoes, peppers, squash, bananas, apples, pears
- Whole grains: Oats, 100% whole wheat bread and pasta, brown rice, farro, millet, quinoa
- Healthy fats: Olives, olive oil, avocados
- Fish and seafood: Salmon, tuna, halibut, mackerel, or sardines (at least twice a week)
- Legumes: Beans, chickpeas, lentils, peanuts, green peas
- Nuts and seeds: Walnuts, cashews, almonds, pumpkin seeds, hemp, chia seeds, flaxseed
- Herbs and spices: Mediterranean-style cooking incorporates a variety of flavors that naturally reduce the need for added salt
The Mediterranean diet allows occasional red wine (if desired), allows for poultry, and eggs, while red meat is generally only eaten sparingly. It naturally limits space for ultra-processed foods and sugary beverages by focusing on an overall whole-food foundation.