Hi Echo,

Both are gold-standard, science-backed diets, so there is no single "better" option—it completely depends on your personal health goals!
Here is the quick breakdown to help you choose:
The DASH Diet is specifically engineered to lower blood pressure. It is highly structured, focusing on strict sodium limits, lean proteins, and low-fat dairy.
The Mediterranean Diet is famous for heart health and longevity. It is more of a flexible lifestyle, emphasizing healthy fats (like olive oil and nuts).

Just remember to consult a health professional to see which fits your medical history best!