A practical guide to island-hopping in Croatia
This article was produced by National Geographic Traveller (UK).
Island-hopping is a charming way to discover Croatia, allowing you to enjoy shots of espresso and shimmering sea views on deck as you sail from coast to coast. National ferry operator Jadrolinija and private competitors link most inhabited islands in the country. The majority of inter-island trips run during the daytime and vary in length from just 20 minutes to a few hours, so no cabin is required for bookings. To get the most from an island-hopping trip, however, some pre-planning is required.
National company Jadrolinija operates car-ferries and passenger-only catamarans throughout the islands, which are supplemented by vessels run by private operators such as Kapetan Luka. Key short crossings depart every hour, if not more often. Longer routes tend to run only once or twice a day, often at hours tailored to island commuters. Jadrolinija operates year-round, although at lower frequencies over winter, while private services typically run from April to October. jadrolinija.hr krilo.hr
You'll be glad of your own wheels in the quieter Kvarner Gulf but, in summer, a car can limit your options in south Dalmatia. Costs can spiral with a vehicle — on ferries, you pay for the car plus each passenger — and reservations are essential in July and August. You'll also need to backtrack at least once — from Vis back to Split to continue to Hvar, for example — which means more spending, plus precious days lost to transport. Foot passengers not only travel more cheaply, they're guaranteed passage on car ferries and can also access passenger-only catamarans running useful routes between islands — Kapetan Luka is excellent in south Dalmatia (reservations are advisable in peak season). Where ports are isolated, there tends to be a local bus timed to meet the car ferry.
Absolutely, although allow a couple of days longer at each destination for logistics. Local bus services shuttle around islands — plan on around three services a day — but taxis are also available. In summer, boat taxi services go from major hubs like Hvar Town and Vis Town to popular beaches. On all islands, private tourism agencies are the traveller's friend, offering bike and scooter hire plus day trips to less accessible corners of the islands.
While hotels are available across Croatia's islands, accommodation is limited on smaller ones — Šolta and Mljet have just one each, Vis only three. Book ahead to guarantee a bed or, for more spontaneous travel, consider a private room offered by a local family. Advertised in windows and on plaques as sobe, meaning rooms, or booked through local tourism agencies — the easier option — these are plentiful at most destinations.
Less is better for island-hopping, especially on foot. The weather is classically Mediterranean and Croatia is informal, so smart dress isn't required even at top-end restaurants. Be aware that most beaches are fine shingle rather than sand, so you may prefer swimming shoes, which will also protect you from sea urchins, common on rocks.
Published in the June 2025 issue of National Geographic Traveller (UK).To subscribe to National Geographic Traveller (UK) magazine click here. (Available in select countries only).
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
New York Post
an hour ago
- New York Post
Why ‘Life's Essential 8' is the ‘roadmap' to living longer — and being healthier into old age
Cardiovascular disease doesn't just break hearts — it stops them. The nation's top killer claimed one in five American deaths in 2022, but experts say a few smart moves could keep your name off that list. 'Adults in their 20s, 30s and 40s seeking a roadmap for cardiovascular health are encouraged to look at the American Heart Association's Life's Essential 8,' Dr. Matthew Tomey, a cardiologist at Mount Sinai Fuster Heart Hospital, told The Post. Advertisement 7 Cardiovascular disease is the leading cause of death in the United States. Reese Coop/ – But no matter your age, the path to a stronger heart is still wide open. 'Today is the day that you can get on track,' Tomey said. 'Even if you have a genetic predisposition to cardiovascular disease that runs in your family, your choices still matter!' These are the eight essential steps to keep your ticker in top shape so that you can live a longer and healthier life. Advertisement #1: Improve your diet 'The more plants the better,' Dr. Sanjai Sinha, an internist at The Health Center at Hudson Yards, told The Post. 'The Mediterranean diet is the most effective diet with the best data.' That diet, shaped by the eating habits of 21 countries bordering the Mediterranean Sea, focuses on nutrient-packed whole grains, fresh produce, legumes, nuts, lean proteins like chicken and fish, and plenty of antioxidant-rich olive oil. The science backs it up: A 2023 analysis out of the University of Sydney found that women who followed the Mediterranean diet cut their risk of heart disease and early death by nearly 25%. Advertisement Other research suggests it lowers key risk factors for heart disease, such as high cholesterol and high blood pressure. 7 Certain foods can raise your cholesterol levels, blood pressure and contribute to inflammation. Monstar Studio – #2: Get moving 'The data behind exercise in reducing inflammation, metabolic and cardiovascular risk, cancer, and dementia are all strong,' Sinha said. In fact, research suggests that a sedentary lifestyle increases your risk for heart disease and stroke to levels on par with cigarette smoking. Advertisement Despite this, government data shows that only 28% of Americans are meeting the CDC's physical activity guidlines. 7 Even small amounts of exercise can give your heart health a major boost. bongkarn – The agency recommends that US adults get at least 150 minutes of moderate aerobic exercise a week, plus two days of muscle-strengthening activities. 'Even if you can't 'exercise', movement regularly, including at least 5 minutes out of every 30 you're sitting in front of a screen, is crucial,' Sinha said. #3: Quit tobacco Tobacco use is trending down, but as of 2022, nearly 29 million Americans were still smoking cigarettes. The CDC estimates that smoking is to blame for 1 in 4 deaths rom cardiovascular disease — amounting to 140,000 lives lost each year to heart-related illness tied directly to cigarettes. 7 Cigarette smoking is a major risk factor for heart disease. emiphoto111 – Advertisement Studies show that smoking blood vessels, promotes dangerous plaque buildup in the arteries, reduces oxygen flow to vital organs, and drives up blood pressure, heart rate and clot risk. And it's not just smokers at risk — secondhand smoke exposure also increases the odds of major health problems like heart attack and stroke. #4: Get enough sleep Most adults need 7 to 9 hours of shut-eye a night to stay sharp and protect their health. Advertisement But about a third of U.S. adults — and a staggering three-quarters of high schoolers — aren't getting enough sleep, according to the CDC. That can give your heart a big beating. 7 Not getting enough sleep will do more than leave you feeling groggy in the morning. Getty Images/iStockphoto Too little sleep can trigger a fight-or-flight response in the body, driving up heart rate and blood pressure. It also fuels inflammation and messes with hormones — both of which can raise your risk of cardiovascular disease. Advertisement 'See a doctor if you're having trouble getting to or staying asleep,' Sinha told The Post. It could be a sign that you have a sleep disorder, which can also negatively impact your heart health. #5: Manage your weight More than 2 in 5 US adults are living with obesity, along with 1 in 5 children and adolescents, according to the CDC. And it's not just a cosmetic concern. Excess weight puts a major strain on the heart, potentially leading to high blood pressure, plaque buildup, irregular heartbeat and other problems that can damage both the muscle and blood vessels. 7 Obesity rates have been steadily rising in the US in recent decades. Prostock-studio – Advertisement 'You will gain weight, and gain fat more than muscle, if you don't focus on eating well and exercising while you're in your forties and older,' Sinha warned. But too little weight isn't great for your heart either. The American Heart Association (AHA) considers a healthy BMI to be under 25 — and anything under 18.5 to be underweight. #6, 7 and 8: Control your cholesterol, blood pressure and blood sugar levels High cholesterol, blood pressure and blood sugar are silent killers — and all three are major drivers of heart disease. 7 Simple interventions, like high blood pressure medication, can make a big difference when it comes to your heart health. Natee Meepian – Left unchecked, they can damage the arteries that supply blood to your heart and brain, weaken the heart muscle and lead to deadly consequences. 'The key about these last 3 is that you have to get to your primary care doctor regularly to know what these numbers are,' Sinha said. And no, that doesn't mean urgent care. Unlike the first five lifestyle changes in the AHA's 'Life's Essential 8,' Sinha noted that these three risk factors can often be addressed quickly with medication while you work on long-term fixes. 'These 3 factors, when uncontrolled, will lead to a shortened lifespan through increased risk for diabetes, heart attacks and strokes,' he said. 'They will also play a role in increasing your risk for cancer,' Sinha added.
CNET
2 hours ago
- CNET
The Mediterranean Diet Look-a-Like: Meet the Planetary Health Diet
By now, you have probably heard of the Mediterranean diet, and for good reason. It was named the best diet overall by US News and World Report for the eighth year in a row. The diet recommends meals filled with fruits and vegetables, whole grains, healthy fats and oils, seafood and lean poultry. If you have been interested in the Mediterranean diet, there's now another popular, similar diet to try. The planetary health diet also encourages plant-based eating, but it has a special emphasis on sustainability for the planet. Here's what a nutrition expert has to say about this diet and whether it's worth it for you and the environment. What is the planetary health diet? The planetary health diet was developed by the non-profit EAT-Lancet Commission in 2019. The organization is dedicated to a global sustainable food system that's healthy for humans and the planet. By 2050, it's estimated that the world population will be close to 10 billion. The EAT-Lancet Commission created and continually promotes the planetary health diet to ensure we will have enough food to feed all people and a healthy planet we can all live on. "The planetary health diet is considered a plant-based or plant-strong [diet], in alignment with the health and environmental benefits seen from vegetarian and vegan diets," said Vanessa King, spokesperson for the Academy of Nutrition and Dietetics. This means that the planetary diet consists of lots of fruit, non-starchy vegetables, nuts and legumes. It also includes whole grains, plant-sourced proteins and unsaturated plant oils. While it also allows for starchy vegetables, added sugars, dairy and animal-sourced meats, the approved amounts are smaller. A planetary health diet visual EAT-Lancet Commission "The diet aims to nourish a growing global population while reducing the environmental impact of food production," said Debbie Petitpain, MBA, RD, spokesperson for the Academy of Nutrition and Dietetics. The keeping and production of animal products, especially red meats, have a high carbon footprint on the planet. Peitipain continued: "[The planetary diet] supports lower greenhouse gas emissions, reduced land and water use and preservation of biodiversity." Meat lovers, don't worry. While the planetary health diet does limit animal-sourced meats, it doesn't completely eliminate them. The diet allows for about 98 grams of red meat, 203 grams of poultry and 196 grams of fish per week. Planetary health diet benefits for the body In addition to the positive impacts on the planet, those following the planetary health diet may also reap benefits for their overall health. "Like other plant-forward patterns (i.e., Mediterranean diet or DASH), the [planetary health] diet is associated with a reduced risk of chronic diseases such as heart disease, diabetes and certain cancers, due to its focus on whole, plant-based foods and healthy fats," Petitpain told CNET. Plant-based diets have also been linked to the following: How does the planetary health diet work? Here's an example of what a day on the planetary health diet looks like. EAT-Lancet Commission The planetary health diet is plant-forward but not necessarily vegetarian or vegan. It allows for moderate amounts of meat, fish and dairy products, but half your plate should be fruits, non-starchy vegetables, nuts and legumes. The diet also recommends a daily calorie intake of 2,500 to avoid overeating. According to EAT's website, "This amount will vary based on age, gender, activity levels and health profiles. Overconsumption is a waste of food with both health and environmental costs." According to the EAT-Lancet Commission, here's how to follow the planetary health diet: 125 grams of dry beans, lentils, peas and other nuts or legumes per day 98 grams of red meat per week 203 grams of poultry per week 196 grams of fish per week The guidelines also call for cooking at home whenever possible, sharing meals and choosing one serving size to avoid overconsumption, wasting less food, purchasing food directly from farmers and eating less processed foods. Diets always come with some complaints. "Some critics argue the diet's strict limits on animal products may not be culturally practical, affordable or nutritionally adequate for everyone," said Petitpain. "Others question the global applicability of its recommendations, citing differences in regional agriculture and nutrient needs. While health and environmental benefits are well-supported, implementation challenges remain." MealBefore heading to the grocery store for the week, let these sample meals spark some ideas. Breakfast Lemon blueberry baked oatmeal Avocado toast with whole-grain bread Lunch Minestrone soup with fresh seasonal vegetables Turkey burger, whole wheat bun with sweet potato fries Dinner Stuffed pita bread with curry-fried chickpeas and herb yogurt Salmon over salad with avocado dressing Snacks Hummus and veggies Banana, peanut butter and strawberries Check out more meal ideas and recipes at EAT's website. Is the planetary health diet right for you?If you have already been intrigued by the Mediterranean diet, then the planetary diet might be worth a try. Here's who should try this diet and who should avoid it. Petitpain said the planetary health diet "is suitable for everyone, although some groups may need larger portions of certain food groups or supplementation." For most, however, she states that the diet can help improve long-term health issues while also being kind to the planet. She continued, "It can benefit people at risk for chronic diseases due to its nutrient-dense, high-fiber and plant-forward approach. It is also appropriate for those interested in flexitarian or semi-vegetarian eating patterns." No diet is a one-size-fits-all solution. "Populations with higher nutrient needs, such as young children, pregnant or breastfeeding women, women with heavy menstrual cycles and individuals with certain medical conditions, may need personalized modifications," said Petitpain. "People with limited access to diverse plant foods or those at risk for deficiencies should approach the diet with guidance." King agrees and says, "Some analysis has shown [the planetary diet] could have dietary gaps in five key nutrients: vitamin B12, calcium, iron and zinc. Modifications may be needed to fill these dietary gaps." Careful and knowledgeable planning is vital to meeting all your nutrition requirements, so it's suggested to seek a registered dietitian or nutritionist. Petitpain also recommends "gradually increasing plant-based meals while reducing red meat and processed foods" and shooting for "balance rather than perfection." "Focus on variety to ensure adequate protein, iron, omega-3s and other nutrients, possibly with fortified foods or supplements as needed. Always consider personal health needs and consult with a registered dietitian for tailored guidance," she continued. Planetary health diet FAQs How much meat can you eat on the planetary diet? On the planetary health diet, half of your diet should be plant-based. However, you can eat about 98 grams of red meat and 203 grams of poultry per week. You can also eat 196 grams of fish. What are the guidelines for the planetary health diet? The guidelines for the planetary health diet include eating mostly plant-based foods. In addition to 125 grams of dry beans, lentils, peas and other nuts or legumes per day, 98 grams of red meat per week, 203 grams of poultry per week and 196 grams of fish per week, the diet also allows for whole grains and moderate amounts of dairy, added sugars, unsaturated plant oils and starchy vegetables. Who invented the planetary health diet? The planetary health diet was invented by the non-profit EAT-Lancet Commission. The organization aims to feed the projected population of 10 billion people by 2050 while also ensuring we have a happy and healthy planet to live on.
Yahoo
3 hours ago
- Yahoo
10 foods that may reduce your risk of developing dementia
Dementia is the health condition that almost half of us fear the most. So it stands to reason that we're constantly looking for ways to avoid developing it. Alongside making lifestyle changes, there are other steps you can take that may lower your risk. Including, tweaking your diet. According to a new study, people aged 45 to 75 who followed the MIND diet (more on that in a moment) were less likely to develop Alzheimer's and other forms of dementia. The research, conducted by the University of Hawaii at Manoa, found that the closer people stuck to the diet, the more their risk dropped. Even small improvements to diet over time were linked to an average 9% drop in dementia risk. And people who improved their adherence to the diet over 10 years – including those who didn't follow it closely at first – had a 25% lower risk of dementia than those whose adherence dropped. "Our findings confirm that healthy diet patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias," said Dr Song-Yi Park, associate professor at the University of Hawaii at Manoa. If you've heard of the Mediterranean diet or DASH diet before, you're already halfway there. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. A bit of a mouthful, yes, but it's really just a blend of two diets already linked to better heart and brain health. It's not about counting calories but building habits over time and cutting back on things that aren't as brain-friendly: processed snacks, sugary drinks and alcohol. The focus is on everyday brain foods – including leafy greens, berries, nuts, and olive oil – that scientists say can help protect brain cells, improve memory, and reduce inflammation. According to Alzheimer's Research UK, this way of eating has been linked to a range of health benefits, including improved brain health. So, if you're wondering what to actually eat, here are the key foods to focus on, plus easy ways to get more of them in your five-a-day. Eating your greens might be one of the simplest ways to support your brain health. Studies have found that eating one or two servings of leafy greens daily, such as spinach, kale, and Brussels sprouts, can slow down age-related cognitive decline. In fact, older adults who regularly included these vegetables in their diet performed on memory tests as if they were 11 years younger than those who ate them less frequently. Tips for eating more: Add spinach or kale to smoothies, wilt and stir into soups or omelettes, or enjoy in a fresh salad – the MIND diet recommends aiming for at least six servings a week. Research shows that fruits and vegetables rich in carotenoids (the pigments behind those bright orange, red and yellow colours) could be linked to better brain health. That includes things like carrots, sweet potatoes, squash, red peppers, tomatoes, papaya and apricots, as well as greens like spinach and kale. Tips for eating more: Add roasted veg to grain bowls, use them to bulk out chillis, curries and ragus, or keep chopped peppers on hand for easy snacking. A variety of veg daily is the goal. Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that may help protect brain cells from damage. They've also got the bonus of being naturally lower in sugar than many other fruits. Tips for eating more: Throw them into porridge, sprinkle on pancakes, mix with yoghurt or blend into a smoothie. Try to include them at least twice a week. Fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fats, especially one called DHA – a type of fat that plays a key role in keeping the brain healthy. Our bodies can't make it on their own, so getting enough through food really matters. Tips for eating more: Bake salmon for dinner, rustle up a tuna panini, or top toast with sardines, lemon and herbs. One or more servings a week are recommended; just skip the frying, as this can increase the fat content. Walnuts, almonds, lentils, flax seeds and soybeans are small but mighty. They're rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients known to support long-term brain health. Tips for eating more: Snack on a small handful, stir lentils into stews or sprinkle seeds onto yoghurt or porridge – five servings a week is MIND's recommendation. Wholegrains like oats, brown rice, quinoa and barley are high in fibre and B vitamins, and may help reduce inflammation in the brain. They also help keep your energy and focus steady – a win for memory and concentration. Tips for eating more: Start your day with porridge or overnight oats, and switch to wholemeal versions of rice, pasta and bread. Aim for three servings a day. Olive oil is one of the key ingredients in the MIND diet, and for good reason. It's high in healthy monounsaturated fats and antioxidants, and research has linked it to better brain health and a lower risk of dementia-related death. Tips for eating more: Use it for roasting veg, drizzling on salads or as a base for homemade dressings – ideally as your main added fat. Beans are an underrated brain food. They're full of fibre, plant protein and nutrients like folate, which some UK research has linked to a reduced risk of cognitive decline. They also help keep blood sugar steady, which is important for long-term brain health. Tips for eating more: Add to soups, stews or salads, or mash into dips and spreads. Aim for four or more bean-based meals a week. Lean meats such as chicken and turkey provide protein without red meat's high saturated fat content – something the MIND diet recommends limiting. Eating poultry a couple of times a week has been linked to a lower risk of memory loss later in life. Tips for eating more: Grill chicken in wraps or cook turkey mince in your usual pasta sauce. The MIND diet recommends two servings a week. Okay, it's not officially part of the MIND diet, but we all deserve a treat! Studies say a small amount of dark chocolate may offer brain benefits, especially varieties with at least 70% cocoa. Tips for eating more: Enjoy a square or two, ideally paired with nuts to slow sugar release. Or mix it into your porridge for a morning sugar bump. Read more on health: What is resting heart rate and why is it important for your health? (The Telegraph, 7-min read) Five lifestyle choices that cut Alzheimer's risk (Yahoo Life UK, 4-min read) 6 benefits of vitamin D from slowing down ageing to boosting immunity (Yahoo Life UK, 4-min read)
