Coastal cuisine and healthy living: Demystifying Atlantic diet
The Atlantic diet, originating in Spain's northwest and northern Portugal, has been gaining traction for its potential health advantages. Similar to the Mediterranean diet, it highlights seafood, fresh produce, whole grains, and healthy fats. Furthermore, a recent study published in the journal JAMA Network Open revealed that participants following the Atlantic diet experienced improvements in waist circumference and HDL cholesterol levels.
Components of the Atlantic diet
The goal is to put as much seasonal, local, and minimally processed food as possible into your diet. Similar to the Mediterranean diet, the Atlantic diet places a strong emphasis on eating items including fruits, vegetables, cereals, dairy products, and olive oil that are in season and locally produced. Consuming fish, seafood, and some wine is also included. Key fishes include salmon, mackerel, and sardines, while fresh produce like tomatoes, peppers, citrus fruits, and leafy greens are abundant.
Study findings on the Atlantic diet
Spanish researchers studied 200 families who followed the Atlantic diet. Cooking classes, nutrition sessions, recipe books, and complimentary food baskets filled with diet-typical items were provided to individuals adhering to the diet. Researchers collected data from the participants on their diet, physical activity, usage of medications, and other factors at the beginning of the trial and again after six months. After six months, the participants reported better cholesterol levels, fasting glucose levels, and body weight.
Health benefits and longevity
Experts note that the Atlantic diet offers considerable potential for health enhancement due to its focus on "nutrient-dense foods and family-oriented eating" practices. These benefits include heart health, brain enhancement, weight management, anti-inflammatory properties, and longevity. Reportedly, these dietary patterns have the potential to lower the risk of heart disease, diabetes, cancer, stroke, and even cognitive decline like dementia and Alzheimer's disease while improving gastrointestinal function and the gut microbiome.
How to start the Atlantic diet
The Atlantic diet has a strong focus on locally grown, seasonal foods, which vary from place to region. Dr. Cheng-Han Chen, a California-based interventional cardiologist, told Healthline that if people generally follow a plant-based diet that is high in fruits, vegetables, healthy sources of fat, proteins, and legumes, it can improve various risk factors for several chronic diseases. Additionally, the fact that the emphasis on minimally processed food is something we can incorporate into our eating habits.
