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Kidneys in the Kitchen: DASH Your Way to Good Health

In this episode we are joined by Terrie Rydzon, RD, LDN and discuss the similarities and differences between the DASH diet and Mediterranean Diet. Both of these diets continue to be on top of the best diets lists and there is good reason for that.

The DASH diet stands for Dietary Approaches to Stop Hypertension. This diet has been well studied for its role in blood pressure management and in some cases reducing blood pressure to normal ranges.

The Mediterranean diet has been popular for its overall health benefits. Fruits, vegetables, whole grains and lean meats and seafood with minimal red meat and sweets are similar in both of these diets. The Mediterranean diet encourages seafood consumption twice a week.

The DASH diet includes more dairy than the Mediterranean diet and olive oil and nuts are staples in the Mediterranean diet.

Which diet is best for you?


What if potassium-rich foods are a concern for you?

You can still choose either diet and make smart swaps for the higher potassium foods.

Learn more at these websites:

Shallot Vinaigrette developed by Chef Leslie Cairns


2/3 cup extra virgin olive oil

1 shallot minced

3 tablespoons red wine vinegar

Cracked black pepper

1 teaspoon Dijon mustard


Combine all ingredients, except oil, in blender. Slowly add oil to emulsify.


Whisk the oil into the other ingredients.

Serve immediately drizzled over salad greens. If using as a marinade, place your protein food into a zip lock bag and add the dressing. Refrigerate no longer than overnight.

Nutrition Facts:

Serving size: 1 T., Calories: 119, Total Fat: 13g, Cholesterol: 0 mg, Sodium: 12 mg, Calcium: 2 mg, Potassium: 8 mg, Phosphorus: 1 mg

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