Is DASH superior in controlling blood pressure?
The foods we eat every day have a direct impact on blood pressure and heart health. According to a new study compiled by Amy Brownstein, a nutritionist (MS, RDN) and published on October 10, 2025, the DASH diet (abbreviation of Dietary Approaches to Stop hypertension) is more effective than the Mediterranean diet in lowering blood pressure.
In people with high blood pressure, the DASH diet can help reduce cardioversion by 5 to 8 mmHg, and in healthy people, the reduction is still 3 to 7 mmHg, Brownstein cited. Reducing 10 mmHg of cardiovascular blood pressure can help reduce the risk of serious cardiovascular diseases by up to 20%.
The DASH diet encourages consumption of lots of vegetables, fruits, whole grains, low-fat dairy and lean protein, while limiting salt, sugar and saturated fat. Strict sodium control is a factor that helps DASH bring more obvious results in controlling blood pressure.
In contrast, the Mediterranean diet, famous for olive oil, fish and red wine, does not clearly limit sodium intake. This could be the reason why its effectiveness on autologous blood pressure is not really consistent, said Brownstein.
Both diets are good for the heart
Although DASH shows stronger ability to lower blood pressure, experts say that both diets have great benefits for cardiovascular and circulatory health.
According to the American Academy of Nutrition and Cardiology, the Mediterranean diet helps improve cholesterol, reduce the risk of type 2 diabetes and support brain health thanks to its high saturated fat content. Meanwhile, DASH emphasizes balancing minerals, especially potassium, magnesium and calcium, which help relax blood vessels and excrete sodium more effectively.
To start, experts recommend gradually adjusting your eating habits: replace refined grains with whole grains, use olive oil instead of butter, increase vegetable intake and limit fried and salted foods.
No regime is perfect for everyone. If your goal is to lower your blood pressure, choose DASH. But if you want to maintain a healthy, balanced and long-term lifestyle, the Mediterranean is a great choice," Brownstein concluded.
