Diets
The DASH diet explained
DASH stands for Dietary Approaches to Stop Hypertension — and unlike most diets, it was designed and tested specifically for that one outcome.
What it includes
DASH emphasizes vegetables, fruit, whole grains, low-fat dairy, and lean protein, while limiting sodium, red meat, added sugar, and saturated fat. It supplies a balanced macronutrient mix — complex carbohydrates from whole grains and legumes, lean protein, and modest fat — developed and clinically tested by the National Heart, Lung, and Blood Institute specifically to lower blood pressure.[1]
How it differs from Mediterranean
DASH and Mediterranean overlap heavily — both emphasize whole foods, vegetables, and limiting red meat — but DASH is more explicitly sodium-restricted and dairy-inclusive, built around clinical blood pressure trials, while Mediterranean is built around cardiovascular outcomes more broadly and includes more olive oil and moderate wine. Both are considered strong, evidence-backed patterns rather than restrictive trends.[1]