The One Diet You Should Try ASAP if You Want to Lose Weight and Lower Your Cholesterol

Healthy food on a table

The Mediterranean diet has been hyped as one of the best diets for overall health, and you’ve probably tried it and reaped some of those benefits. But, if you found it to be a little restrictive (it does suggest limiting alcohol and red meat), you should give its close relative—the Atlantic Diet—a try.

New research shows the Atlantic diet also offers numerous health benefits. And, it incorporates a few more foods.

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

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

The Atlantic diet “is a pretty good representation of a healthy, well-balanced diet,” says Ro Huntriss, RD, chief nutrition officer of wellness platform Simple. It’s also an accessible eating pattern 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 food traditions of northwestern Spain and northern Portugal. These foods include fish (especially cod), red meat, pork, dairy, vegetables, potatoes, whole-grain bread and wine.

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

Another crucial part of the diet is its focus on “healthy cooking techniques,” like stewing, grilling, baking and steaming, and avoiding frying, says Dr. Joshua Weisbrot, MD, FACC, a cardiologist at Atlantic Health System‘s Morristown Medical Center.

While the Atlantic diet isn’t new, it’s getting more attention lately as research emerges highlighting 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 broadens it a little bit.”

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

“Cod tends to be slightly lower in calories because it’s less of a fatty fish but a great source of protein, vitamin B12, and iodine,” Huntriss explains.

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, and red wine and dairy, which the Mediterranean diet says to consume moderately.

How the Atlantic Diet Benefits Your Health

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

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

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

In general, a diet featuring more fruits and vegetables and fewer ultra-processed foods has been linked to better overall health, Huntriss says. Fruits and vegetables are packed with nutrients and fiber, which is good for your heart and digestive health. These foods can help lower blood pressure and cholesterol too.

Are There Any Downsides to the Diet?

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

For instance, if you have Type 2 diabetes, you might need to monitor your carb intake, and the Atlantic diet includes potatoes and bread, Huntriss points out. People at risk for cardiovascular disease also shouldn’t go overboard on red meat, which is higher in saturated fat.

Cooking techniques matter too, Sylvester says. Potatoes may be a part of the Atlantic diet, but that doesn’t mean eating French fries every day. Instead, eat potatoes incorporated into a 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, Sylvester says. She appreciates the emphasis on local foods, home cooking and eating less processed items.

“If you interpret it that way—that this is a mostly home-cooked meal and you eat foods when they are in season, and there is no mention of processed foods—then this is a great diet,” she explains.

The cooking and meal prep could be a struggle for some people, however, if they’re not used to it, Huntriss says. “Taking the time to plan is key.”

To reap the health benefits of the Atlantic diet, she recommends focusing on moderation when it comes to the starchy foods, red meat, and wine that are part of the diet.

Remember that healthy diets are never a one-size-fits-all, Huntriss emphasizes. “We want people to be able to stick to it, for it to be easy for them to complete, for it to fit within their lifestyle, but also for it to be as nutritionally complete as possible.”

Next, read about the foods you can eat on the Mediterranean diet.