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By Margaret R. McLean

What to know about the Mediterranean diet

For the seventh straight year, the Mediterranean diet has won the title of best overall diet in U.S. News and World Report’s annual ranking of best diets.

The diet is endorsed by the American Heart Association for its cardiovascular benefits. The diet was shown to reduce the risks of adverse pregnancy outcomes like preeclampsia, gestational diabetes, preterm birth and stillbirth when followed in pregnancy, according to one study.

A study published in February in the journal JAMA Neurology found the popular diet may be one aspect in protecting the brain from signs of Alzheimer’s disease, the most common type of dementia.

The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation, according to U.S. News and World Report.

“Any plan that cuts out an entire food group or fruit or dairy for non-medical reasons is a red flag and it’s the reason the Mediterranean diet is always such a big winner,” Gretel Schueller, managing editor of U.S. News and World Report, previously told ABC News. “The Mediterranean diet is healthy, it’s sustainable, it’s a flavorful way to eat and it’s adaptable.”

If you’re looking to start the Mediterranean diet, here is what you need to know.

What is the Mediterranean diet?

The Mediterranean diet is not one way of eating but a broad term used to describe the eating habits popularized in the countries bordering the Mediterranean Sea, including Italy, Greece, Morocco, Spain and Lebanon.

The way of eating focuses on the quality of foods consumed rather than focusing on a single nutrient or food group, according to U.S. News and World Report.

PHOTO: Vegetables, fruits, beans, nuts, whole grains, fish and <a href=olive oil make up the majority of
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By Margaret R. McLean

Introducing The ‘Atlantic’ Diet – better for slashing cholesterol, weight and beer bellies than the Mediterranean, according to experts

The Mediterranean diet has long been lauded as the world’s healthiest eating plan.

The diet, which emphasizes lean protein, seafood, and healthy fats like olive oil, has mountains of studies pointing to its benefits. 

These include weight loss, lowered risk of heart disease, and even warding off dementia. 

However, a new study suggests that an up-and-coming diet could dethrone Mediterranean plan and halve the risk of metabolic syndrome, which can lead diabetes, high blood prssure, and heart disease.  

Researchers in Spain recruited more than 200 familes and assigned roughly half to follow the Atlantic diet, an eating plan derived from Spain and Portugal that emphasizes stews, baked and boiled foods, rather than roasted in fat or fried, as well as local, seasonal options. 

Those who stuck to the Atlantic diet instead of their normal foods for six months ‘significantly reduced the incidence of metabolic syndrome,’ including improvements in waist circumference, weight, and HDL (good) cholesterol levels. 

Only three percent of participants following the plan developed a decline in the above health markers, compared to six percent in the other group. 

However, blood pressure and glucose – blood sugar – levels stayed the same.

The Atlantic diet prioritizes foods found in Spain and Portugal, including local and seasonal picks like fish, <a href=healthy fats, and nuts” class=”blkBorder img-share” style=”max-width:100%” /

The Atlantic diet prioritizes foods found in Spain and Portugal, including local and seasonal picks like fish, healthy fats, and nuts

One of the key aspects of the Atlantic diet is stewing, boiling, and grilling foods. Stewing has been shown to reduce the amount of harmful additives that can lead to heart disease and dementia

One of the key aspects of the Atlantic diet is stewing, boiling, and grilling foods. Stewing has been shown to reduce the amount of harmful additives that can lead to heart disease and dementia

Michelle Routhenstein, a registered dietitian nutritionist at EntirelyNourished, who was not involved in the study, told Healthline: ‘The Atlantic Diet presents significant potential for enhancing health due to its emphasis on nutrient-dense foods and family-oriented

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