Compare and contrast the DASH Eating Plan and the Mediterranean diet

Answer 1

Originally identified as a diet that helps control mild and moderate hypertension, the DASH Eating Plan has also been found to reduce the risk of certain types of cancer, osteoporosis, and heart disease. Improvements in blood pressure are generally seen within two weeks of starting this dietary pattern.
The DASH dietary pattern emphasizes fruits, vegetables, low-fat dairy foods, whole-grain products, poultry, fish, and nuts. Only small amounts of fats, red meats, sweets, and sugar-containing beverages are included. This dietary pattern provides ample amounts of potassium, magnesium, calcium, fiber, and protein, and limited amounts of saturated and trans fats. DASH Eating Plans are available for 12 levels (1,600 to 3,200 calories) online.
The Mediterranean diet was originally based on foods consumed by people in Greece, Crete, southern Italy, and other Mediterranean areas where rates of chronic disease were low and life expectancy long. The Mediterranean dietary pattern emphasizes plant foods, such as fruits, vegetables, grains (mostly whole), beans, and nuts. Fish and seafood is represented in the diet at least twice a week, poultry and eggs twice weekly or less, and cheese and yogurt one to seven times a week. Meats and sweets form the smallest part of the pyramid and are consumed infrequently. Wine in moderation is a traditional part of the Mediterranean diet, and water intake is encouraged. A number of studies have shown that this dietary pattern is associated with lower risks of heart disease, stroke, diabetes, several forms of cancer, and overall mortality.