The DASH diet focuses on daily and weekly nutritional goals. As the diet name says, Dietary Approach to Stop Hypertension. The diet limits the foods that are high in saturated fats, full-fat dairy and tropical oils.
The diet focuses on lowering blood pressure by increasing the consumption of fresh fruits and vegetables.
The Mediterranean diet is inspired by the eating habits of people living in the Mediterranean region. It encourages you to choose dairy, fish and poultry over red meat and using olive oil as a source of monounsaturated fats. Furthermore, it focuses on heavy consumption of fruits, vegetables, potatoes, nuts, seeds, beans as per the American Heart Association.
The added benefit of the diet is that it allows limited intake of red wine. The diet focuses less on the quantity consumed and more on the quality of the food.
The diet is high in healthy fats and natural fibres. The diet focuses on eating minimally processed plant-based foods such as grains, legumes, nuts and seeds, which have a handsome amount of protein.
Unlike many diets, both Mediterranean and DASH diets do not focus on eating or avoiding a particular macronutrient like fat or carbs. The only matter is choosing high-quality foods.