You likely have heard of the Mediterranean diet, and you probably have heard of the DASH (Dietary Approaches to Stop Hypertension) diet, but what do you know about them?
The DASH diet is a flexible eating plan designed to help people lower high blood pressure and LDL cholesterol. According to the National Heart, Lung, and Blood Institute (NHLBI), the plan recommends eating whole grains, vegetables, fruits, beans, nuts, fish, poultry, vegetable oils, and low-fat or fat-free dairy products. It advises you to limit sweets and sugar-sweetened drinks as well as foods high in saturated fats, such as fatty meats, full-fat dairy products, and palm kernel, coconut, and palm oils. The DASH eating plan has daily and weekly nutritional goals and is meant to be followed for life.
The Mediterranean diet is a style of eating and not necessarily a plan. It’s also meant to be followed for life. It originated from the eating habits of residents of countries that border the Mediterranean Sea, such as France, Italy, and Greece. Because there are differences in the culture, geography, and agriculture of each country, there is no one true Mediterranean diet. There are commonalities, though. Common eating styles include consuming lots of fruits, vegetables, legumes, fish, nuts, seeds, and whole grains. Meat and dairy are eaten infrequently and in small amounts. Sweets, sugar-sweetened drinks, and processed foods are eaten rarely. Olive oil is the preferred oil and is consumed several times a day.
Both diets are heavily plant-based, which makes them high in antioxidants. When carefully followed, both diets can help prevent ischemic stroke. They lower blood pressure, and hinder inflammation and the accumulation of fatty plaque within arteries. Another bonus: By helping with cardiovascular health, the diets also help with brain health. Win- win.
