Mediterranean Diet Vs Dash Diet

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Mediterranean Diet Vs Dash Diet

The DASH and Mediterranean diets are compared.

Hypertension (high blood pressure) affects 70 million Americans, according to the CDC. It's a disorder that, if left untreated, can lead to artery thinning, stroke, and heart and kidney problems. A blood pressure value of 140/90 mm Hg or greater indicates high blood pressure. Prehypertension is defined as blood pressure that is higher than usual and ranges between 120/80 and 140/89 mmHg in one out of every three adults in the United States. Many Americans do not have control over their blood pressure, which increases their risk of getting hypertension.

The usual American diet of overprocessed meals and on-the-go dining has an impact on one's risk of acquiring hypertension. Healthy lifestyle adjustments, such as a low salt diet rich in whole grains, fruits, and vegetables, as well as moderate physical activity, have been proven to reduce and prevent the development of these illnesses in studies. The DASH and Mediterranean diets are two of the most well-studied dietary methods for reducing hypertension and promoting nutritional health.


DASH (pronounced "dash") is a (Dietary Approaches to Stop Hypertension)

The DASH Diet was created as a nutritional approach to lowering blood pressure without medication, and it has been shown to be effective for weight loss. It promotes a higher diet of fruits and vegetables, whole grains, fish, poultry, and nuts while lowering sodium consumption. These meals are high in potassium, calcium, and magnesium, all of which help to decrease blood pressure.

The Dash Diet is a therapeutic meal plan that can be easily adapted for a lifetime of good eating, and it was created with everyone in mind. This dietary approach's overall purpose is to induce lifestyle changes that support healthy eating habits. Depending on your needs, you can pick between two plans. The first version allows for 2300 mg of sodium per day. The American Heart Association promotes the second, which calls for 1500 mg of sodium per day. It's the diet to follow if you're over 51 years old, African-American, or have hypertension, diabetes, or chronic renal disease.


Dietary Guidelines for the Mediterranean

The landmark Seven Country Study determined in the 1970s that a so-called "peasant diet" followed throughout the Mediterranean had a positive influence on heart health and other co-morbidities. Dietary fats, such as saturated fat, were found to play a role in the development of heart disease. The traditional Mediterranean diet was first promoted in 1993 by the Harvard School of Public Health and the World Health Organizations as a lifestyle change that might be utilized to avoid heart disease, hypertension, obesity, diabetes, and other chronic diseases.

The Mediterranean diet is a lifestyle modification that encompasses good eating practices, similar to the Dash Diet, despite the fact that it bears the designation of diet. It promotes the consumption of more nutrient-dense natural foods and fewer overly processed and refined meals. Because of the diversity of countries in the Mediterranean, recommendations range from the classic model to the new Mediterranean pyramid.


Comparison of the two

When comparing the Mediterranean diet to the DASH diet programs, the Mediterranean diet differs slightly in terms of whole grains, fruit, and vegetable portions per day. The Mediterranean diet, on the other hand, differs substantially in terms of the amount of fish, lean meat, and sweets ingested. Red and processed meats have the lowest weekly serving recommendations of two or less, and in certain situations, these meats are only advised once or twice a month. A Mediterranean diet plan also encourages two or more servings of fish, the use of olive oil in food preparation at each meal, and a daily dose of almonds.


The Advantages of Following Either Diet

  • Over time, it can lower blood pressure by seven to twelve points.
  • Enhances weight loss results
  • With every ten pounds lost, hypertension is reduced by four points.
  • Reduces the risk of both primary and secondary cardiovascular disease.
  • Lowers the risk of osteoporosis, cancer, heart disease, stroke, and diabetes by reducing the body's inflammatory reaction.


Message to Recipients

The DASH and Mediterranean diets both encourage people to have healthy lifestyles that incorporate both physical and nutritional well-being. If you have hypertension, discuss your current diet and lifestyle with your doctor or a dietician.

Complete your homework! You may learn more about these diets and recipes from a variety of books and internet resources.

Remember to start with one behavior that you are willing to modify while making dietary changes. To allow for behavioral adaptation, change should be introduced gradually. You might have explored moving from white to whole grain breads, for example. To reassess your capacity to make this adjustment, set a start date and an end date. Consider what obstacles prevented you from achieving your goal or exceeding your anticipation. More importantly, forgive yourself if and when you experience setbacks, but evaluate why they happened and pick up where you left off.

Make an appointment to speak with a qualified dietician for further information or if you're having problems making dietary changes. A dietitian can give you with advice and recommendations on diet plans and how to maintain a healthy diet over time.


Which diet is better for you: the DASH diet or the Mediterranean diet?

In fact, according to U.S. News & World Report, the Mediterranean diet is both the easiest and the healthiest to follow. Dietary Approaches to Stop Hypertension (DASH) came in second place as the best overall diet.


What is the DASH (Mediterranean Approach to Stop Hypertension) diet?

It highlights the importance of consuming whole grains, fruits, and vegetables, as well as avoiding salt intake. It was developed by the National Heart, Lung, and Blood Institute to assist persons with excessive blood pressure. Fruits, vegetables, and whole grains are other important components of the Mediterranean diet, as is moderate alcohol consumption.


Is there a diet that is superior to the Mediterranean diet?

According to a new study, a low-fat vegan diet may be more successful than the Mediterranean diet for weight loss. The Mediterranean diet had no significant effects on weight, insulin sensitivity or resistance, or cholesterol levels in the trial.


Why isn't the Mediterranean diet healthy?

In some situations, following a Mediterranean diet can result in: Weight gain as a result of eating more fat than is recommended (such as in olive oil and nuts) Iron deficiency due to a lack of meat consumption. Calcium loss as a result of consuming fewer dairy products.


Is there any evidence that a Mediterranean diet is anti-inflammatory?

Anti-inflammatory characteristics of the Mediterranean diet (MD). Antioxidants, trace elements, minerals, and vitamins are abundant in the MD, all of which have anti-inflammatory qualities.


Is it true that bananas are part of the Mediterranean diet?

Your diet should ideally consist of the following healthy Mediterranean foods: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips, potatoes, sweet potatoes, turnips, potatoes, sweet potatoes, turnips, turnips, turnips, turnips, turnips, turnips, turnips, turnips, turnips, turnips, turnips, Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, and peaches are examples of fruits.

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