Benefits of the Mediterranean and DASH Diets

By Lizzie Streit, MS, RDN, LD 

In a world full of conflicting nutrition information, it’s difficult to figure out which diets are actually beneficial and which ones get more hype than they should. The good news is that there are certain eating patterns that are universally considered beneficial with science to support them. 

Two of these patterns, the Mediterranean diet and Dietary Approaches to Stop Hypertension (DASH) diet, are backed by decades of research. They consistently top the U.S. News and World Report’s best diets list. And best of all? They’re the diets that inform the Healthy For Life Meals plans, including our 1200 calorie meal plan. 

Keep reading to learn more about these styles of eating, their benefits, and how you can apply their approaches to your own meals. 

Mediterranean Diet 101 

As the name suggests, the Mediterranean diet emphasizes foods enjoyed by people who live near the Mediterranean Sea. Since this region encompasses several countries and cultures, the Mediterranean diet is not intended to be a standardized meal plan. Instead, there is room for interpretation. How one person applies the diet may not be the same as how another person does it. 

Still, there are common factors that make up the underlying principles of the Mediterranean diet. The eating pattern recommends enjoying: 

  • Lots of fruits and vegetables, leafy greens, whole grains, legumes, nuts, and fish 

  • Some dairy, eggs, and poultry 

  • Few red meats, sweets, and heavily processed foods 

It particularly emphasizes choosing heart-healthy unsaturated fats, such as extra virgin olive oil, over saturated fats like high-fat meat and dairy. Using herbs and spices instead of salt and having red wine on occasion and with meals is recommended. Finally, many interpretations of the Mediterranean diet highlight the active lifestyles and shared meals of residents in Mediterranean countries as another beneficial technique to implement. 

Benefits 

With such an emphasis on plant foods, olive oil, and fish, the Mediterranean diet is rich in dietary fiber, unsaturated fatty acids, omega-3 fatty acids, and beneficial plant compounds known as flavonoids. These components are likely the reason behind the health benefits associated with the diet. 

Some studies have found associations between Mediterranean-style eating patterns and improved heart health, brain function, blood sugar control, and weight management. 

Sample Meal Plan 

While there is no one size fits all way to implement the Mediterranean diet, there are countless ways to build meals that include foods recommended within the eating pattern. Here are some example meals: 

  • Breakfast: Oatmeal with berries, slivered almonds, and milk or Greek yogurt with cherries and walnuts 

  • Lunch: Salad greens with roasted salmon, tomatoes, and olive oil dressing or roasted chicken on whole wheat bread with lettuce, tomato, and cheese 

  • Dinner: Escarole and bean soup or whole grain pasta with roasted tomatoes, olive oil, basil, and shrimp 

  • Snacks: Hummus and veggies or grapes and mixed nuts 

DASH Diet 101 

The DASH diet is a style of eating aimed at preventing and treating high blood pressure. Similar to the Mediterranean diet, it does not have rigid guidelines and instead emphasizes groups of foods to eat with a goal number of servings. Eating foods high in potassium, calcium, and magnesium and low in sodium are recommended due to their effects on maintaining healthy blood pressure. 

Here are the main recommendations of the DASH diet: 

  • Whole grains: 6 to 8 daily servings 

  • Meats, poultry, and fish: 6 to 8 daily servings 

  • Vegetables: 4 to 5 daily servings 

  • Fruits: 4 to 5 daily servings 

  • Low-fat or fat-free dairy products: 2 to 3 daily servings 

  • Vegetable fats and oils: 2 to 3 daily servings 

  • Sodium: 2300 mg per day and as low as 1500 mg per day to lower blood pressure 

  • Nuts, seeds, beans, and peas: 4 to 5 weekly servings 

  • Sweets: 5 or less weekly servings 

  • Fatty meats, full-fat dairy, and sugar-sweetened beverages: Eat rarely 

Benefits 

Of course, the most-researched benefit of the DASH diet is its potential to lower blood pressure. Randomized controlled trials suggest that following this eating pattern leads to reduced blood pressure readings in those with and without hypertension. 

Studies have also found positive impacts on weight reduction and blood sugar control related to the DASH diet. The benefits of this style of eating most likely stem from a variety of factors, including the dietary fiber, healthy fats, and micronutrients found in recommended foods. 

Sample Meal Plan 

DASH-style meals can look quite similar to those inspired by the Mediterranean diet. Here are some examples: 

  • Breakfast: Whole grain cereal (no or minimal added sugar), milk, chopped almonds, and banana with a side of Greek yogurt or whole wheat English muffin with natural almond butter and hemp hearts 

  • Lunch: Lentil soup with an orange or kale salad with quinoa, chickpeas, cheese, apples, and olive oil dressing 

  • Dinner: Chicken fajitas with roasted peppers and onion over brown rice or shrimp with whole wheat pasta, roasted tomatoes, olive oil, and parmesan cheese 

  • Snacks: Homemade trail mix with unsalted, dry roasted nuts, unsweetened dried fruit, and dark chocolate or guacamole with carrot sticks 

Healthy For Life Meals Guidelines 

If the sample meals and food lists incorporated in the Mediterranean and DASH diets sound familiar, it’s because you’ve probably heard about them from us! At Healthy For Life Meals, we follow the advice of expert guidelines that overlap with the principles of these two diets. 

We incorporate similar principles by: 

  • Adding lots of fruits, vegetables, and whole grains to our meal plans: Every meal has a fruit or vegetable, oatmeal regularly appears in our breakfasts, and whole grains shine in lunches and dinners. 

  • Relying on lean proteins and dairy: You’ll find fish, poultry, lean meats, and low-fat dairy products on our menus. 

  • Incorporating nuts, seeds, and legumes: Take a look at our weekly menus, and you’ll spot foods from these groups everywhere you look! 

  • Reducing sodium: The 1200 calorie meal plan has less than 1500 mg of sodium per day on average, while the 1500 calorie and 2000 calorie vegetarian plans contain 2300 mg or less of sodium per day. 

  • Limiting added sugar: Any sweetness in our meals primarily comes from fruits with very little added sugar from other foods. 

Note from Healthy For Life Meals: We are proud to provide meals that make it easier to eat like the DASH and Mediterranean diets! Our menus have a variety of nutritious plant foods and are loaded with nutrients associated with health benefits. Get started today, and let us do the work of meal planning and cooking for you! Get $10 off your first order with discount code: TryHFLM.

Stef Keegan