Can An Atlantic Diet Shrink Belly Fat And Lower Cholesterol? Read This

In the world of diets and numerous health trends, the Mediterranean diet steals the spotlight for its numerous benefits. However, there’s another diet gaining attention for its potential to promote heart health and weight management: the Atlantic diet. It has originated from countries like Portugal and Spain, and this diet shares similarities with the Mediterranean diet but contains foods commonly found along the Atlantic coast. Read this blog to know all about it. 

What is the Atlantic Diet?

The Atlantic diet is rich in fresh seafood, vegetables, fruits, whole grains, and healthy fats like olive oil. It draws inspiration from traditional cuisines of coastal regions, focusing on locally sourced ingredients that are abundant in these areas. Like its Mediterranean counterpart, the Atlantic diet is known for its emphasis on whole foods and nutrient-rich ingredients.

Can It Shrink Belly Fat?

A key aspect of the Atlantic diet is its potential to help in weight management, including reducing belly fat. Here’s how:

  • The diet encourages the consumption of lean proteins from fish and seafood, which are high in omega-3 fatty acids. 
  • These healthy fats have been linked to reducing visceral fat, the type of fat stored around the organs in the abdominal cavity, which is associated with increased health risks.
  • Additionally, the Atlantic diet promotes a high intake of fruits, vegetables, and whole grains, which are rich in fibre. 
  • Fibre not only supports digestive health but also helps you feel fuller for longer, potentially reducing overall calorie intake and aiding in weight loss efforts, including around the belly area.

Does it Help in Lowering Cholesterol Levels?

Another significant benefit of the Atlantic diet is its potential to lower cholesterol levels. High levels of LDL cholesterol (often called “bad” cholesterol) in the blood can increase the risk of heart disease. 

The Atlantic diet, with its focus on seafood rich in omega-3 fatty acids and monounsaturated fats from olive oil, can help lower LDL cholesterol while promoting higher levels of HDL cholesterol (“good” cholesterol).

Research suggests that the combination of healthy fats, antioxidants from fruits and vegetables, and the overall nutrient density of the Atlantic diet contributes to improved cholesterol profiles. It makes it not only a flavorful dietary choice but also a heart-healthy one.

Key Tips for Embracing the Atlantic Diet

Embracing the Atlantic diet doesn’t have to be complicated. Here are some tips to get started:

  1. Include Seafood Regularly: Aim to eat fish like salmon, sardines, and mackerel at least twice a week. These are rich in omega-3 fatty acids that support heart health.
  1. Load Up on Vegetables and Fruits: Fill your plate with a variety of colourful vegetables and fruits to ensure you get a wide range of vitamins, minerals, and antioxidants.
  1. Choose Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat bread over refined grains for added fibre and nutrients.
  1. Use Olive Oil: Replace butter and other oils with olive oil, which is a staple in the Atlantic diet and provides healthy monounsaturated fats.
  1. Moderate Red Meat and Processed Foods: While not eliminated, these should be consumed in moderation to align with the diet’s focus on whole, unprocessed foods.


The Atlantic diet offers a delicious and nutritious approach to eating that may help shrink belly fat, lower cholesterol levels, and promote overall heart health. By emphasising fresh seafood, vegetables, fruits, whole grains, and healthy fats, this diet provides a balanced way to support weight management and reduce cardiovascular risks.

Adding items of the Atlantic diet into your eating habits can contribute to long-term health benefits, making it a worthwhile consideration for anyone looking to improve their diet and well-being.

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