According to studies conducted in Europe, the traditional diet of northern Portugal and northwestern Spain, known as the southern European traditional Atlantic diet, or the Atlantic diet for short, may hold some keys to better heart health and a lower risk of early cancer death, heart disease, or other illness.
The latest study, published recently in the journal JAMA Network Open, found that the diet also slightly reduced the incidence of metabolic syndrome, a combination of higher blood pressure, blood sugar, triglycerides, and abdominal fat that increases the risk of coronary heart disease in heart, diabetes, stroke, and other serious health conditions.
The diet is based on foods that are grown or found in this part of Europe, much like its famous cousin, the Mediterranean diet.
"This is an important study because it confirms that the principles of the traditional Mediterranean diet (which has been studied most intensively) can be applied to other cultures," lead nutrition researcher Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health and professor of medicine at Harvard Medical School in Boston.
Because it's plant-based and locally sourced, the Atlantic diet also helps protect the planet by contributing to the United Nations' Sustainable Development Goals, the study authors note.
"This is a nice demonstration that such a diet, with an emphasis on local production as much as is practically possible, offers benefits for both people and the planet. This is an encouraging finding," said Dr. David Katz, a specialist in preventive medicine. and lifestyle medicine, who founded the NGO True Health Initiative, a global coalition of experts dedicated to evidence-based lifestyle medicine.
What is the Atlantic Diet?
The Atlantic diet includes fresh fish, especially cod, with some red meat and pork products, dairy products, legumes, fresh vegetables, and potatoes, which are usually eaten in vegetable soups, wholemeal bread, and moderate wine consumption. Although some of the menu may be unique to this part of Portugal and Spain, a similar diet can be found in parts of the Czech Republic, Poland, and the UK, experts say.
By comparison, the award-winning Mediterranean diet is plant-based, with the majority of each meal centered on fruits and vegetables, whole grains, beans and seeds, some nuts, and a strong emphasis on extra virgin olive oil.
Red meat is used sparingly, usually only to flavor dishes. Eating healthy, oily fish that contains omega-3 fatty acids is encouraged, and eggs, dairy products, and poultry are eaten in much smaller portions than in the traditional Western diet.
Like the Mediterranean diet, the Atlantic diet focuses on home-cooked food served family-style, emphasizing social contact between friends and family. Mindful eating, socializing during meals and daily walking or cycling are at the heart of the Mediterranean diet - they are considered to be as important as the foods consumed.
"We encourage at least 20 minutes per meal" for mindful eating and socializing, Atlanta-based registered dietitian Rahaf Al Bochi said in a previous CNN interview on the Mediterranean diet.
A study published in December 2023 found that following the Atlantic diet, also known as the South European Atlantic diet, reduced the risk of death from any cause over 14 years in Portugal, Spain, the Czech Republic, Poland, and the United Kingdom in people without severe chronic diseases. The diet also reduced the risk of death from cardiovascular disease and cancer for nearly 36,000 study participants between the ages of 18 and 96.
Previous research points to some of the reasons why these food groups may be beneficial, the authors say. Eating more fish, legumes, and vegetables is associated with lower levels of C-reactive protein, a marker of inflammation in the body.
The consumption of cod, legumes, and vegetables is beneficial for lowering blood pressure, and fish in general helps to reduce levels of triglycerides - fats in the blood that contribute to the hardening of the arteries and heart disease.
Other studies have shown that eating a predominantly Atlantic diet can reduce insulin, insulin resistance, systolic blood pressure, total cholesterol, body mass index (BMI) and waist circumference./BGNES
