New Study Highlights Health Benefits of the Atlantic Diet

A remarkable new study recently conducted on the Atlantic diet has shed light on its potential health advantages and its ability to reduce the risk of certain chronic conditions. Similar to the well-known Mediterranean diet, the Atlantic diet encompasses the dietary patterns of individuals living in northwest Spain and northern Portugal, regions that boast some of the lowest incidences of heart disease worldwide.

The study, published in JAMA Network, explored the effects of following the Atlantic diet for a six-month period and its correlation to a decreased risk of developing metabolic syndrome. Metabolic syndrome includes a collection of conditions that significantly increase the risk of heart disease and diabetes.

While the Atlantic diet may not yet be as widely recognized as its Mediterranean counterpart, its focus on appetizing cuisine and communal eating experiences suggests that its popularity may soon soar.

Delving into the Atlantic Diet

The Atlantic diet represents the traditional eating habits of the people of northern Portugal and Galicia in northwest Spain. It champions a variety of local, fresh, and whole foods, including fruits, vegetables, bread, pulses, nuts, fish, and milk products.

Within the Atlantic diet, the most prominent food group is starch, which comprises bread, pasta, rice, cereals, and various whole grains. Naturally, individuals following this diet typically consume starch-rich foods six to eight times a day. Additionally, the diet includes moderate amounts of meat, namely beef and pork, as well as eggs. Olive oil is a common condiment, and the consumption of wine is encouraged during mealtime.

The Health-Promoting Aspects of the Atlantic Diet

The recent study observed over 200 families to compare the effects of following the Atlantic diet to those who stuck to their traditional eating patterns. After six months, researchers noted that the group adhering to the Atlantic diet exhibited a lower risk of developing metabolic syndrome compared to the control group. The Atlantic diet’s specific benefits highlight its potential to enhance cardiometabolic health.

The study also found that the Atlantic diet contributed to a decreased risk of obesity, diabetes, high blood pressure, and high triglycerides—the latter being a type of fat found in the blood. These findings indicate that adopting the Atlantic diet may significantly reduce the risk of developing heart disease in the long run.

Prior research has also demonstrated that strong adherence to the Atlantic diet is associated with a lower risk of mortality.

Multiple factors contribute to the many benefits of the Atlantic diet, as identified by numerous studies. The abundance of fish in the diet, for instance, provides healthy omega-3 fatty acids, which help reduce inflammation within the body and promote heart health. In fact, the American Heart Association suggests that all adults consume fish at least twice a week to lower the risk of heart attacks.

Moreover, the combination of whole grains, fruits, vegetables, pulses, and nuts offers a rich source of fiber, vitamins, minerals, and antioxidants—crucial elements for maintaining heart health. While daily fiber intake is generally inadequate among most Americans, observational studies have shown that meeting the recommended daily intake of roughl 25 to 30 grams of fiber significantly reduces the risk of heart disease. Furthermore, plant-based foods, which make up a substantial portion of the Atlantic diet, contain potassium and magnesium that actively contribute to healthy blood pressure and optimal heart functioning.

Dr. Mar Calvo-Malvar, a specialist in Laboratory Medicine at the University Clinical Hospital of Santiago de Compostela in Spain and one of the authors of the study, explains that “systematic reviews of feeding trials and prospective population studies consistently show that dietary patterns rich in plant foods, seafood, and low in processed foods are associated with a reduced risk of chronic diseases.”

The Atlantic Diet vs. The Mediterranean Diet

Although Spain falls within the Mediterranean region, the Atlantic diet deviates from the traditional Mediterranean diet in certain aspects. While both diets prioritize the consumption of fresh ingredients like fruits, vegetables, pulses, whole grains, and olive oil, the Atlantic diet emphasizes different components. Specifically, this diet particularly emphasizes the intake of bread, fish, milk, and potatoes alongside moderate consumption of red meat. The Atlantic diet commonly includes vegetable soup as a staple, consistent with its prevalent use of the stewing cooking method.

Michelle Routhenstein, a dietitian specializing in preventive cardiology, asserts, “Both the Atlantic diet and the Mediterranean diet offer scientific evidence supporting their benefits for heart health, with the Atlantic diet providing omega-3 fatty acids from seafood and the Mediterranean diet offering antioxidants and healthy fats from olive oil and plant-based foods. However, the Mediterranean Diet has a more extensive research base, particularly regarding its association with reduced cardiovascular risk.”