Atlantic Diet: A New Plan to Lower Your Risk of Cancer and Heart Disease, Say Health Experts
In the quest for a healthy lifestyle, finding the right diet can be a daunting task. With so many options available, it’s hard to know which one is truly effective. However, health experts have recently revealed a new diet plan that claims to lower the risk of cancer and heart disease. Introducing the Southern European Traditional Atlantic Diet, or simply the Atlantic diet.
European studies have shown that the Atlantic diet is not only beneficial for better heart health but also reduces the risk of dying from cancer and heart disease. AMA Network Open scientists have discovered that a combination of higher blood pressure, blood sugars, triglycerides, and belly fat raises the risk of serious health conditions such as coronary heart disease, diabetes, and stroke. The Atlantic diet, based on foods grown in Europe, is similar to the well-known Mediterranean diet in terms of its principles.
Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School in Boston, emphasizes the significance of this study. He states, “This is an important study because it confirms that the principles of the Traditional Mediterranean Diet can be applied to other cultures as well.” The Atlantic diet not only benefits individuals but also contributes to the United Nations’ Sustainable Development Goals, protecting the planet.
So, what does the Atlantic diet consist of? It includes fresh fish, with some red meat, dairy, legumes, fresh vegetables, potatoes eaten in vegetable soups, whole-grain bread, and moderate wine consumption. Similar to the Mediterranean diet, the Atlantic diet is plant-based, focusing on fruits and vegetables, whole grains, seeds, and beans. Nuts are also included in moderation, along with an emphasis on extra-virgin olive oil. This plant-based approach helps fight against diabetes and weight gain. Red meat is used sparingly, mainly for flavoring dishes, while oily fish, eggs, dairy, and poultry are consumed in smaller portions. The diet encourages home-cooked meals served family-style and emphasizes socializing as a family. Daily walking or cycling is also recommended as part of the diet’s foundation.
Registered dietitian Rahaf Al Bochi from Atlanta suggests that mindful eating and socializing should be incorporated into the Atlantic diet. She recommends dedicating at least 20 minutes per meal to fully enjoy and savor the food. This practice not only promotes a healthier relationship with food but also encourages social interaction.
A study published in December 2023 further supports the benefits of the Atlantic diet. It found that this diet plan lowered the risk of death from any cause over a 14-year period in Spain, Czechia, Poland, and the UK for individuals with severe chronic diseases. Additionally, it reduced the risk of death from cancer and cardiovascular disease for a diverse group of almost 36,000 participants aged between 18 and 96 years old.
Furthermore, incorporating more fish, beans, and vegetables into your diet can help lower levels of protein in the body, which is a sign of inflammation. By reducing inflammation, the Atlantic diet promotes overall health and well-being.
In conclusion, the Atlantic diet offers a promising solution for those looking to lower their risk of cancer and heart disease. With its focus on fresh, locally sourced ingredients and a plant-based approach, this diet plan not only benefits individuals but also contributes to a sustainable future. By adopting the principles of the Atlantic diet, you can take a step towards a healthier lifestyle and protect both yourself and the planet.
