Atlantic diet helps to reduce waistline

The Atlantic diet (a traditional eating plan in northwestern Spain and northern Portugal) has been noted by scientists to reduce belly fat and increase levels of "good" cholesterol. It consists of plenty of fish and seafood, vegetables, fruits, whole grain products, legumes, olive oil, dried fruits, milk, cheese and moderate consumption of meat and wine.

In the study, which was published in the journal JAMA Network Open, researchers analyzed the diets of more than 200 families from the rural Spanish community of Estrada from March 2014 to May 2015. 121 families were instructed to follow the Atlantic diet, while 110 continued to follow their regular diets.

The researchers reported that the Atlantic diet "had no significant effect on high blood pressure, high triglyceride levels, or high fasting serum glucose levels," but did improve waist circumference and "good" cholesterol levels.

"The Atlantic Diet represents significant potential for improved health through its emphasis on nutrient-rich foods and family-oriented eating habits," said dietitian Michelle Rutenstein, MD. By favoring wholesome ingredients and traditional cooking methods such as stewing, this diet increases the bioavailability of nutrients, ensuring that the body can better absorb and utilize them, she said.

The researchers from Spain also noted that the Atlantic diet "has similarities" to the Mediterranean diet, which emphasizes vegetables, fruits, beans, lentils, nuts, whole grains and virgin olive oil, and allows moderate amounts of fish, cheese, yogurt and wine, while excluding red meat, sweets and butter. These types of diets have the potential to reduce the risk of cardiovascular disease, diabetes, cancer, stroke and even cognitive function such as dementia and Alzheimer's disease, as well as improve gastrointestinal function and the gut microbiome, the researchers said.