Table 1. Compositions of the MED and DASH diets¹⁸ .

MED diet*	DASH diet
- High intake of fruits, vegetables, whole grains (cereals, breads, rice, pasta), and fatty fish (rich in omega-3 PUFA)	- High intake of vegetables, fruits, low-fat fermented dairy products, whole grains, poultry, fish, and nuts
- Low intake of red meat (emphasis on lean meats); substitute lower-fat or fat-free dairy products for higher-fat dairy foods; use oils (olive or canola), nuts (walnuts, almonds, or hazelnuts), or margarines blended with rapeseed or flaxseed oils for butter and other fats	- Low intake of sweets, sugar-sweetened beverages, red meats; saturated fat, total fat, and cholesterol
	- Rich in potassium, magnesium, and calcium; protein and fiber.

PUFA, polyunsaturated fatty acid; MED, Mediterranean, DASH, Dietary Approach to Stop Hypertension.

^*The MED diet tends to have a moderate total fat content (32%–35% of total calories), relatively low saturated fat content (9%–10% of total calories), high fiber content (27–37 g/day), and high PUFA content (particularly omega-3s).