2.6: Evidence-based Eating Patterns
- Page ID
- 80493
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\(\newcommand{\avec}{\mathbf a}\) \(\newcommand{\bvec}{\mathbf b}\) \(\newcommand{\cvec}{\mathbf c}\) \(\newcommand{\dvec}{\mathbf d}\) \(\newcommand{\dtil}{\widetilde{\mathbf d}}\) \(\newcommand{\evec}{\mathbf e}\) \(\newcommand{\fvec}{\mathbf f}\) \(\newcommand{\nvec}{\mathbf n}\) \(\newcommand{\pvec}{\mathbf p}\) \(\newcommand{\qvec}{\mathbf q}\) \(\newcommand{\svec}{\mathbf s}\) \(\newcommand{\tvec}{\mathbf t}\) \(\newcommand{\uvec}{\mathbf u}\) \(\newcommand{\vvec}{\mathbf v}\) \(\newcommand{\wvec}{\mathbf w}\) \(\newcommand{\xvec}{\mathbf x}\) \(\newcommand{\yvec}{\mathbf y}\) \(\newcommand{\zvec}{\mathbf z}\) \(\newcommand{\rvec}{\mathbf r}\) \(\newcommand{\mvec}{\mathbf m}\) \(\newcommand{\zerovec}{\mathbf 0}\) \(\newcommand{\onevec}{\mathbf 1}\) \(\newcommand{\real}{\mathbb R}\) \(\newcommand{\twovec}[2]{\left[\begin{array}{r}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\ctwovec}[2]{\left[\begin{array}{c}#1 \\ #2 \end{array}\right]}\) \(\newcommand{\threevec}[3]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\cthreevec}[3]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \end{array}\right]}\) \(\newcommand{\fourvec}[4]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\cfourvec}[4]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \end{array}\right]}\) \(\newcommand{\fivevec}[5]{\left[\begin{array}{r}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\cfivevec}[5]{\left[\begin{array}{c}#1 \\ #2 \\ #3 \\ #4 \\ #5 \\ \end{array}\right]}\) \(\newcommand{\mattwo}[4]{\left[\begin{array}{rr}#1 \amp #2 \\ #3 \amp #4 \\ \end{array}\right]}\) \(\newcommand{\laspan}[1]{\text{Span}\{#1\}}\) \(\newcommand{\bcal}{\cal B}\) \(\newcommand{\ccal}{\cal C}\) \(\newcommand{\scal}{\cal S}\) \(\newcommand{\wcal}{\cal W}\) \(\newcommand{\ecal}{\cal E}\) \(\newcommand{\coords}[2]{\left\{#1\right\}_{#2}}\) \(\newcommand{\gray}[1]{\color{gray}{#1}}\) \(\newcommand{\lgray}[1]{\color{lightgray}{#1}}\) \(\newcommand{\rank}{\operatorname{rank}}\) \(\newcommand{\row}{\text{Row}}\) \(\newcommand{\col}{\text{Col}}\) \(\renewcommand{\row}{\text{Row}}\) \(\newcommand{\nul}{\text{Nul}}\) \(\newcommand{\var}{\text{Var}}\) \(\newcommand{\corr}{\text{corr}}\) \(\newcommand{\len}[1]{\left|#1\right|}\) \(\newcommand{\bbar}{\overline{\bvec}}\) \(\newcommand{\bhat}{\widehat{\bvec}}\) \(\newcommand{\bperp}{\bvec^\perp}\) \(\newcommand{\xhat}{\widehat{\xvec}}\) \(\newcommand{\vhat}{\widehat{\vvec}}\) \(\newcommand{\uhat}{\widehat{\uvec}}\) \(\newcommand{\what}{\widehat{\wvec}}\) \(\newcommand{\Sighat}{\widehat{\Sigma}}\) \(\newcommand{\lt}{<}\) \(\newcommand{\gt}{>}\) \(\newcommand{\amp}{&}\) \(\definecolor{fillinmathshade}{gray}{0.9}\)Decades of nutrition research suggests that eating a variety of nutrient-dense foods rich in fruits, vegetables, and whole grains promotes health. Two evidence-based eating patterns have emerged as ways to reduce the risks of chronic diseases like cardiovascular disease, diabetes, and obesity. This section provides an overview of these food plans to emphasize that scientific research supports such meal plans.
Mediterranean Diet
Beginning in the 1960s, a researcher named Ancel Keys studied the diets of seven countries (the US, Japan, Netherlands, Italy, Greece, Yugoslavia, and Finland) and found some interesting connections to risk factors for cardiovascular disease. The Mediterranean Diet, based on research more specific to countries surrounding the Mediterranean Sea, emerged from this original series of studies. The cuisines and risk factors of these countries share some similarities, which have interested researchers in any connections. These countries include Greece, Italy, Spain, France, Turkey, Syria, Morocco and Egypt. Over the decades, related research has identified benefits of the Mediterranean Diet, including reduced risk of cardiovascular (heart) disease and certain types of cancers, improved gut health, and benefits for diseases related to inflammation, cognition, and obesity.2 For example, a randomized controlled trial of over 7,000 participants found that following the Mediterranean diet significantly lowered blood pressure, which is a factor in cardiovascular disease.3
The Mediterranean diet is not so much a "diet" as a healthy eating pattern within a healthy lifestyle. The Mediterranean diet emphasizes plant-based foods such as vegetables, fruits, and whole grains. More fish and beans are encouraged, with less meat, dairy, and poultry. Healthy fats, such as nuts, seeds, olives, extra virgin olive oil, and avocados, are suggested rather than highly processed oils and animal fats, including butter and bacon grease. It is not just one food or nutrient that may provide health benefits.
DASH Diet: The Dietary Approaches to Stop Hypertension
The DASH Diet originated from research by the National Institutes of Health in the 1990s. Since then, additional research has confirmed not only its association with improved blood pressure but also improvements in other heart conditions (heart failure, LDL-cholesterol), diabetes, certain cancers, and obesity. A meta-analysis of 54 randomized control trials investigating the health effects of the DASH diet found that individuals who followed the DASH diet had lower body weight, body mass index, blood pressure, and triglycerides when compared to control groups.4 This food pattern emphasizes the intake of fruit, vegetables, whole grains, nuts and legumes, and lower-fat dairy and suggests less red and processed meat, sugar-sweetened beverages, and sodium. An excellent source of DASH Diet recipes can be found at National Heart, Blood, and Lung Institute.5
Figure \(\PageIndex{2}\): The DASH Eating Plan.5 The DASH eating plan is a healthy eating pattern that reduces blood pressure and LDL cholesterol.
References
- Lander J. Mediterranean plate. Flickr. https://www.flickr.com/photos/8566600@N07/3907822131. Published September 11, 2009. Accessed July 23, 2023.
- Guasch-Ferre M, Willett WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333.
- Toledo, E., Hu, F.B., Estruch, R. et al. Effect of the Mediterranean diet on blood pressure in the PREDIMED trial: results from a randomized controlled trial. BMC Med 2013; 11, 207. https://doi.org/10.1186/1741-7015-11-207.
- Lari A, Sohouli MH, Fatahi S, et al. The effects of the Dietary Approaches to Stop Hypertension (DASH) diet on metabolic risk factors in patients with chronic disease: a systematic review and meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2021;31(10)L2766-2778. doi:10.1016/j.numecd.2021.05.030.
- DASH Eating Plan. National Heart, Blood, and Lung Institute. Accessed January 21, 2026. https://www.nhlbi.nih.gov/education/dash-eating-plan.