The diet you should try ASAP if you want to lose weight and lower your cholesterol levels

Healthy food on a table

The Mediterranean diet has been touted as one of the best diets for overall health, and you’ve probably tried it and reaped some of these benefits. But, if you found it a little restrictive (this do suggest limiting alcohol and red meat), you should try its close relative, the Atlantic diet.

New research shows that the Atlantic diet also offers many health benefits. And it incorporates some additional foods.

The Atlantic diet is “essentially the traditional diet of northern Portugal and northwest Spain,” he says. Jessica Sylvester, RD, LDN, spokesperson for the Academy of Nutrition and Dietetics. “It’s based on foods found in that part of Europe.”

A study published in Open JAMA Network in February 2024, a secondary analysis of the Galiat study, a six-month randomized clinical trial involving 250 families in northwest Spain, examined the effects of the Atlantic diet. Researchers found that the diet “significantly reduced” cases of metabolic syndrome.

The Atlantic diet “is a pretty good representation of a healthy, balanced diet,” says Ro Huntriss, RD, head of nutrition for the Simple wellness platform. It’s also an accessible way of eating that emphasizes whole foods and suggests limiting ultra-processed foods, she adds.

Curious about the Atlantic diet? Health and nutrition experts explain what foods are included in the Atlantic Diet, how it could benefit your health, and tips for getting started.

What is the Atlantic diet?

The Southern European Atlantic Diet (its full name) follows the dietary traditions of northwest Spain and northern Portugal. These foods include fish (especially cod), red meat, pork, dairy products, vegetables, potatoes, wholemeal bread and wine.

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“It’s known for its fresh local produce, seasonal foods and minimally processed foods,” says Huntriss. The seasonal approach to eating also offers environmental benefits, Sylvester adds.

Another crucial part of the diet is an emphasis on “healthy cooking techniques,” such as stewing, grilling, baking and steaming, and avoiding frying, Dr. Dr. Joshua Weisbrot, MD, FACC, cardiologist at Atlantic Health System’s Morristown Medical Center.

Although the Atlantic diet isn’t new, it’s getting more attention lately as research highlights its health benefits, Huntriss says.

How the Atlantic Diet Differs from the Mediterranean Diet

The Atlantic diet is a “modified Mediterranean diet,” Sylvester explains. “It almost takes the Mediterranean diet and expands it a little bit.”

The two share some similarities, such as the emphasis on fish and vegetables. However, the Atlantic diet includes white fish, such as cod, haddock and mackerel, says Dr. Weisbrot. The Mediterranean diet generally focuses on fatty fish, such as salmon, sardines and tuna.

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“Cod tends to be slightly lower in calories because it is a less fatty fish but an excellent source of protein, vitamin B12 and iodine,” says Huntriss.

Both diets suggest eating lots of vegetables, but the Atlantic diet includes starchy vegetables, like potatoes, she adds. The Atlantic diet also leaves room for red meat, which the Mediterranean diet suggests limiting or avoiding, as well as red wine and dairy products, which the Mediterranean diet says to consume in moderation.

How the Atlantic Diet Benefits Your Health

Research suggests that the Atlantic diet reduces the risk of metabolic syndrome. Also known as insulin resistance syndrome, metabolic syndrome refers to a group of health problems that can increase your risk of coronary heart disease, diabetes, stroke and other health problems , according to the Cleveland Clinic.

The recent Open JAMA Network One study showed that the Atlantic diet helped reduce waist circumference and blood pressure and improve overall cardiometabolic health, says Dr. Weisbrot. There was a neutral effect on weight, cholesterol levels and blood sugar levels.

Other research has shown that the Atlantic diet is associated with decreased cardiovascular and cancer deaths. And diet can reduce insulin, insulin resistance, systolic blood pressure, total cholesterol and body mass index.

In general, a diet including more fruits and vegetables and fewer ultra-processed foods has been associated with better overall health, says Huntriss. Fruits and vegetables are full of nutrients and fiber, which is good for heart and digestive health. These foods can also help lower blood pressure and cholesterol.

Are there any downsides to the diet?

Overall, the Atlantic diet is a healthy and accessible way to eat, says Huntriss. But everyone has different dietary needs that should be paid attention to before trying a new eating pattern, especially if they have health problems.

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For example, if you have type 2 diabetes, you may need to watch your carbohydrate intake, and the Atlantic diet includes potatoes and bread, Huntriss points out. People at risk of cardiovascular disease should also not overindulge in red meat, which is higher in saturated fat.

Cooking techniques matter, too, Sylvester says. Potatoes may be part of the Atlantic diet, but that doesn’t mean eating fries every day. Instead, eat potatoes incorporated into vegetable soup.

Should You Try the Atlantic Diet?

The Atlantic diet is accessible: Most of the foods it encompasses are easy to find and readily available, says Sylvester. She appreciates the emphasis on local foods, home cooking and eating less processed foods.

“If you interpret it that way – that it’s a mostly home-cooked meal and you eat foods when they’re in season, and there’s no mention of processed foods – so it’s a great diet,” she explains.

However, cooking and preparing meals can be difficult for some people, if they’re not used to it, Huntriss says. “Taking the time to plan is essential. »

To benefit from the health benefits of the Atlantic diet, she recommends favoring moderation with regard to starchy foods, red meat and wine which are part of the diet.

Remember, healthy eating is never a one-size-fits-all solution, Huntriss emphasizes. “We want people to be able to stick to it, for it to be easy to make, for it to fit their lifestyle, but also for it to be as nutritionally complete as possible. »

Next, find out what foods you can eat on the Mediterranean diet.

Sources:

• Jessica Sylvester, RD, LDN, spokesperson for the Academy of Nutrition and Dietetics

• Ro Huntriss, RD, head of nutrition at wellness platform Simple

• Joshua Weisbrot, MD, FACC, cardiologist at Atlantic Health System’s Morristown Medical Center

• The traditional Atlantic diet and its effects on health and the environment: a secondary analysis of the GALIAT cluster randomized clinical trial, JAMA Open Network

• Effects of a community-based behavioral intervention with a traditional Atlantic diet on cardiometabolic risk markers: a cluster randomized controlled trial (“the GALIAT study”), Nutrients

• Metabolic Syndrome, Cleveland Clinic

• Dietary Fiber: Essential to a Healthy Diet, Mayo Clinic

• The Southern European Atlantic diet and all-cause and cause-specific mortality: a European multicohort study, European Journal of Preventive Cardiology

• The relationship between the Atlantic diet and cardiovascular risk factors and markers of arterial stiffness in adults without cardiovascular disease, Nutrients