If you’ve ever researched Blue Zones, centenarians, or tips to live a long happy life, you’ve undoubtedly come across the Mediterranean Diet. This popular approach to food (and life in general) has gained global attention and widespread acclaim. 

But recently, we’ve come across another intriguing European diet that approaches health and well-being in a similar fashion to the Mediterranean Diet. According to a recent review from Advances in Nutrition, the Southern European Atlantic Diet diet boasts serious longevity benefits and can even invoke positive epigenetic changes. 

The Southern European Atlantic Diet (aka the Atlantic Diet) focuses on the traditional food and lifestyle habits of Northern Portugal and Northwestern Spain. Both the nutrients found in the foods of the Atlantic Diet and the way they’re prepared result in high biological value (i.e., they’re bioavailable and easy and effective for the body's use).

Staple foods of the Atlantic Diet include:

If you compare the food pyramids of the Atlantic Diet and the Mediterranean Diet, you’ll find immense similarities. Both diets prioritize mostly plant-based meals that occasionally include animal products—such as omega-3 laden fresh fish, lean meats, eggs, and dairy. 

While many of these foods (e.g., legumes, whole grains, fish, fruits, and vegetables) provide a myriad of healthy fats, phytonutrients, and antioxidants that promote whole-body health and well-being, the lifestyle habits are what truly empower people of this region to live long, happy lives.

The inhabitants of Northern Portugal and Northwestern Spain are certainly living life to the fullest—and as it turns out, these healthy lifestyle habits translate into a longer life expectancy. According to the Advances in Nutrition review, following the Atlantic Diet likely supports epigenetic mechanisms that help promote healthy aging.

Here are some main principles of the Atlantic Diet that have a positive impact on epigenetics, cardiovascular function, and longevity:

Research on the Atlantic Diet confirms what we at mbg know to be true: Feeding your body with nutrient-dense foods and nourishing your mind and soul with rich experiences leads to a happy, healthy life. 

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