Atlantic diet



The Atlantic diet  refers the traditional eating habits of people in northwestern Spain and Portugal, and focuses on unprocessed foods, vegetables and fruits, nuts, whole grain bread, fish, dairy, eggs, olive oil and some red meat and wine. As both emphasize avoiding processed foods,  the Atlantic diet is similar to the Mediterranean diet. The Atlantic diet involves more fish, milk, potatoes, bread, red meat and pork, while the Mediterranean diet has more pasta, beans and seeds, and greater emphasis on healthy fat from extra-virgin olive oil rather than fatty fish like mackerel, sardines and salmon.

Also known as the Galician Atlantic diet, it is “more than a diet, it is a lifestyle where exercise, simple cooking techniques, respect for traditions, and pleasure of eating accompanied are constants.”

Diet
The Atlantic diet includes high consumption of fish, mollusks, crustaceans, vegetables, potatoes, bread, cereals, fruits, chestnuts, legumes, honey, whole nuts, and olive oil. The Atlantic diet allows for medium consumption of wine, milk, cheese, eggs, pork, and beef. In general, fatty meats, sweets, and soft drinks are consumed in small quantity or not at all.

Health effects
A JAMA study found that six months on the Atlantic diet resulted in a significantly decreased risk of developing metabolic syndrome, which can can include obesity, high blood pressure, high blood sugar, triglyceride or cholesterol levels, and lead to the development of cardiovascular disease and type 2 diabetes. A study published in Molecular Psychiatry found that the Atlantic diet, also known as Southern European Atlantic diet (SEAD), lowered depression risk. A study in the European Journal of Preventive Cardiology found that the Southern European Atlantic Diet  lowered all-cause, cardiovascular and cancer death.