Nutrition, health benefits and foods to add and avoid

The Atlantic Diet, also known as the Atlantic Maritime Eco-Diet (AMED), is a diet inspired by the traditional eating habits of people on the edge of the Atlantic Ocean. It shares numerous similarities with the Mediterranean diet, but includes a unique blend of foods and culinary practices specific to the regions along the Atlantic coast. This diet has recently gained interest among fitness enthusiasts and is being touted as one of the healthiest diet practices.

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Health Benefits of the Atlantic Diet

Heart health

Like the Mediterranean diet, the Atlantic diet emphasizes eating whole grains, fruits, vegetables, fish and olive oil. All of these foods are very beneficial for cardiovascular health. It can help reduce the risk of heart attack, stroke and other heart diseases.

Weight management

This diet is rich in fiber, which can help improve satiety and aid in weight management. Additionally, focusing on fresh, unprocessed foods can contribute to better weight management.

Antioxidant protection

The Atlantic diet includes a variety of fruits, vegetables and nuts, which are storehouses of antioxidants that help protect skin cells from oxidative stress and inflammation.

Also read: Mediterranean diet: know why this is not just another food fad that will follow in 2020

Improves digestion

The Atlantic diet is high in fiber-rich foods, which promotes healthy digestion and lowers the risk of digestive problems such as constipation and bloating.

Packed with nutrients

The diet emphasizes including a rich array of nutrient-dense foods, which provide a large amount of beneficial vitamins, minerals and other bioactive compounds that optimize overall physical and physical health. mental health.

Food that needs to be absorbed

At its core, the Atlantic Diet emphasizes the consumption of seasonal, locally sourced, fresh, and minimally processed foods. This includes various ingredients such as vegetables, fruits, cereals, whole grains and whole wheat bread. PotatoesNuts (especially chestnuts) and legumes are staples, alongside a significant amount of fish and seafood, reflecting the coastal character of the region. Dairy products, mainly milk and cheese, are also an integral part of the diet, along with meats such as beef, pork, poultry and wild game.

Heart-healthy olive oil and the occasional excess of wine are further hallmarks of this diet. Food preparation methods are centered around simplicity, with techniques such as boiling, grilling, baking and stewing often employed. Braising in particular is highly regarded within the Atlantic Diet for its ability to retain nutrients and flavors while minimizing the formation of harmful compounds linked to cardiovascular disease..

Also read: 7 Diet Plans: The Best Eating Practices Backed by Science to Improve Overall Health and Well-Being

Fish and seafood: Fish and seafood are a staple diet and contain omega-3 fatty acids, which are important for heart health.

Fruit and vegetables: The Atlantic diet consists of rainbow-colored fruits and vegetables.

Whole grain: Whole grains such as oats, barley and whole wheat provide fiber and other nutrients.

Legumes: Beans, lentils and chickpeas are impressive plant-based protein and fiber sources.

Nuts and seeds: These provide healthy fats, proteins and fiber.

Olive oil: Olive oil is the main source of fat and is rich in monounsaturated fats and antioxidants.

Foods to avoid

Processed foods: Highly processed foods, including sugary snacks, fast food and processed meats, are limited in the Atlantic diet.

Refined grains: We minimize refined grains like white bread and white rice and focus on whole grains instead.

How does the Atlantic diet compare to the Mediterranean diet?

The Atlantic diet shares many similarities with the Mediterranean diet, including an emphasis on fresh, whole foods, fish, olive oil, fruits and vegetables. Both diets emphasize the importance of enjoying meals with family and friends and include moderate wine consumption. However, due to the coastal influence, the Atlantic diet places more emphasis on fish and seafood.

Side effects

The Atlantic diet is generally considered healthy and may be suitable for some. Due to the increased fiber intake, some may experience digestive problems such as bloating or gas. Individuals with certain health conditions, such as seafood allergies, should also avoid or adjust their diet to suit their needs.


The Atlantic Diet offers a delicious and healthy way of eating, inspired by the bountiful supply of the Atlantic Ocean. With an emphasis on fresh, nutrient-rich foods, this diet offers numerous health benefits and is a flavorful journey worth exploring.


Traditional Atlantic diet and its effect on health and the environment, a secondary analysis of the GALIAT cluster randomized clinical trial

Cristina Cambeses-Franco, MSc1; Francisco Gude, PhD2; Alfonso J. Benítez-Estévez, PhD3; et al

The Southern European Atlantic diet and all-cause mortality: a European multicohort study

Adrián Carballo-Casla, Denes Stefler, Rosario Ortolá, Yuntao Chen, Anika Knuppel, Ruzena Kubinova, Andrzej Pajak, Fernando Rodríguez-Artalejo, Eric J Brunner, Martin Bobak Author Notes


The content provided here is for informational purposes only. This blog is not intended to be a substitute for medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider if you have any questions or concerns about a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.

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