News / Health

What the World's Healthiest People Eat

Everyday choices help prevent disease

Fitness expert Harley Pasternak believes Japanese people are the world's healthiest thanks to a diet rich in fish, whole soy, seaweed and green tea.
Fitness expert Harley Pasternak believes Japanese people are the world's healthiest thanks to a diet rich in fish, whole soy, seaweed and green tea.

Multimedia

Audio
Faiza Elmasry

Different foods, cooking techniques and lifestyles can explain why some people of some cultures are leaner, healthier and living longer than others. Dietitians and health experts say it's important to learn from the world's healthiest countries, if we want to lose weight, fight disease and enjoy a healthier life.

Healthiest Top 10

After years of traveling the globe, fitness expert Harley Pasternak has learned a lot about the diets and lifestyles of the world's healthiest countries. In his new book, "The 5-Factor World Diet", he ranks the world's top 10 healthiest nations.

"The Japanese, in my opinion, are the healthiest population in the world," says Pasternak. "They have the longest lifespan in the world, the lowest incidence of obesity, heart disease and diabetes."

What and how the Japanese eat, he says, explains why they are the healthiest people on earth.

In his new book,
In his new book, "The 5-Factor World Diet", fitness expert Harley Pasternak ranks the world's top 10 healthiest nations.

"Every meal in Japan looks like a piece of art. Food is so beautiful and so delicious and so simple," says Pasternak. "They are the largest consumer of fish in the world and of whole soy and of seaweed and green tea. When they are about 80 percent full, they stop and wait for about 10 minutes, then decide whether to keep going. And most times, they are full so they don't need to keep eating more."

Three other Asian countries make Pasternak's top ten: Singapore, Korea and China. The list is rounded out by Israel, Sweden, France and two countries on the Mediterranean; Greece and Italy.

Mediterranean diet

"Italian food is extremely healthy from lentils and garbanzo beans to balsamic vinegars, small portions of homemade pastas," he explains. "They eat their largest meal of the day as lunch, not dinner. They have a big feast on Sundays. It's not a daily thing. They have something called passeggiata, so after every dinner they get up as a family and they go for a walk."

That Mediterranean diet is what cardiologist Richard Collins says he always recommends to his clients.

"The Mediterranean diet is very rich in vegetables and fruits and whole grains, lean meats and poultry, a lot of Omega 3 rich fish," says Collins. "And if you look at the lifestyle and eating style, they balance their physical activity with their calorie intake."

Collins is known as the Cooking Cardiologist. He says combining medical and culinary expertise allows him to help people recognize the cooking mistakes that make their diet unhealthy.

"I think the first mistake is they start with unhealthy ingredients," he says. "They are not looking at the natural aspect of food. Number two, in looking at the cooking techniques, I've noticed we're tough on our food. We beat it up. We want it hot, we want it now, we want it deep fried, we want it blackened, we want it burnt. If you look at the European style of cooking, [it's] much more genteel: poaching, steaming, taking your time. We've got to realize that, because what happens when we're doing this to our food, we destroy essential vitamins."

Even small changes in what we eat and how we prepare our food can be very useful, says physician David Servan-Schreiber, author of "Anti-Cancer, A New Way of Life".

"A recent study in China found that women who eat mushrooms three times a week have a 50 percent reduction in the risk of developing breast cancer. If they drink three cups of green tea, three times a week, they also have a 50 percent reduction in the risk of developing breast cancer," says Servan-Schreiber. "If they do both, they have an 89 percent reduction in the risk of developing breast cancer. So these are stunning numbers for something as simple as eating mushrooms and drinking green tea."

Doctors say countries that use lots of spices experience better health and lower cancer rates.
Doctors say countries that use lots of spices experience better health and lower cancer rates.

Spice of Life

Servan-Schreiber says people in countries that use lots of spices also experience better health. "Like turmeric, which is used in India very much, but also along with North African Countries. And everywhere where people use these spices and herbs - like thyme, rosemary, oregano, basil, mint and so on - the cancer rates are much lower, and when they have cancer, it's not as aggressive."

Physician Kelly Traver, author of "The Program: The Brain-Smart Approach to the Healthiest You", agrees. She says knowledge about the world's healthiest diets has become more available than ever and can help us fight our worst enemy: obesity.

"What we've now learned is that fat is not just a deposit for energy in our bodies," says Traver. "Actually, each fat cell secretes at least 100 chemicals out of the cell into our bodies, which promote cancer, which promote aging, which promote inflammatory chemicals that can influence dementia, arthritis and heart disease. So, actually fat holds a bigger key in health, clearly, than [just being a] cosmetic issue."

Dietitians and health experts say understanding how important our food choices are, and learning a lesson or two from the world's healthiest nations, can help us live healthier, too.

You May Like

Republican Majority in Congress Off to Rough Start

Standoff over Homeland Security funding exposes philosophical, tactical problems within party More

Pakistan Blocks Baloch Activist from US Trip

Human Rights Commission of Pakistan slams Islamabad officials for stopping people from leaving country to attend human rights conference More

Video Muslims Long Thrived in North Carolina Before Students Killed

Idyll shattered February 10, when three Muslim university students living in Chapel Hill were gunned down by a neighbor More

This forum has been closed.
Comments
     
There are no comments in this forum. Be first and add one

Featured Videos

Your JavaScript is turned off or you have an old version of Adobe's Flash Player. Get the latest Flash player.
Muslims Long Thrived in N Carolina Before Slaying of 3 Studentsi
X
Jerome Socolovsky
March 05, 2015 9:04 PM
The killings of three Muslim students in North Carolina early last month came as Muslims across the United States have felt under siege, partly as a result of terrorist attacks being committed internationally in the name of their faith. But Muslims have long thrived in university cities in this part of the American South. VOA's Jerome Socolovsky reports.
Video

Video Muslims Long Thrived in N Carolina Before Slaying of 3 Students

The killings of three Muslim students in North Carolina early last month came as Muslims across the United States have felt under siege, partly as a result of terrorist attacks being committed internationally in the name of their faith. But Muslims have long thrived in university cities in this part of the American South. VOA's Jerome Socolovsky reports.
Video

Video Fuel Shortages in Nigeria Threaten Election Campaigns

Nigeria is suffering a gas shortage as the falling oil price has affected the country’s ability to import and distribute refined fuels. Coming just weeks before scheduled March 28 elections, the shortage could have a big impact on the campaign, as Henry Ridgwell reports for VOA.
Video

Video Report: Human Rights in Annexed Crimea Deteriorating

A new report by Freedom House and the Atlantic Council of the United States says the human rights situation in Crimea has deteriorated since the peninsula was annexed by Russia in March of last year. The report says the new authorities in Crimea are discriminating against minorities, suppressing freedom of expression, and forcing residents to assume Russian citizenship or leave. Zlatica Hoke has more.
Video

Video 50 Years Later African-Americans See New Voting Rights Battles Ahead

Thousands of people will gather to mark the 50th anniversary of a historic civil rights march on March 7th in Selma, Alabama. In 1965, dozens of people were seriously injured during the event known as “Bloody Sunday,” after police attacked African-American demonstrators demanding voting rights. VOA’s Chris Simkins introduces us to some civil rights pioneers who are still fighting for voting rights in Alabama more than 50 years later.
Video

Video Craft Brewers Taking Hold in US Beer Market

Since the 1950’s, the U.S. beer industry has been dominated by a handful of huge breweries. But in recent years, the rapid rise of small craft breweries has changed the American market and, arguably, the way people drink beer. VOA’s Jeff Custer reports.
Video

Video Video Claims to Show Shia Forces in Iraq Executing Sunni Boy

A graphic mobile phone video is spreading on the Internet, claiming to show Iraqi forces or Shia militia executing a handcuffed Sunni boy. Experts have yet to verify the video, but already Islamic State followers are publicizing it across social media, playing on deep-rooted sectarian fears. VOA’s Jeff Seldin reports.
Video

Video Ukrainian Authorities Struggle to Secure a Divided Mariupol

Since last month's cease-fire went into effect, shelling around the port city of Mariupol has decreased, but it is thought pro-Russian separatists remain poised to attack. For the city’s authorities, a major challenge is gaining the trust of residents, while at the same time rooting out informants who are passing sensitive information to the rebels. Patrick Wells reports for VOA.
Video

Video Volunteer Gauge-Watchers Help Fine-Tune Weather Science

An observation system called CoCoRaHS is working to improve weather science, thanks to thousands of volunteers across the country who measure precipitation in their own backyards, then share their data through the Internet. VOA's Shelley Schlender reports.
Video

Video NASA Spacecraft Approaches a Dwarf Planet

NASA’s Dawn spacecraft will make history on Friday, March 6, when it becomes the first man-made object to orbit a dwarf planet named Ceres. It is located in the asteroid belt between Mars and Jupiter, almost 500 million kilometers from Earth. Among other objectives, Dawn will try to examine two mysterious bright white spots detected on the planet’s surface. VOA’s George Putic has more.
Video

Video Young Muslims Radicalized Online

Young Muslims are being radicalized ‘in their bedrooms’ through direct contact with Islamic State or ISIL fighters via the Internet, according to terror experts. There are growing concerns that authorities and Internet providers are not doing enough to counter online extremism - which analysts say is spread by a prolific network of online supporters around the world. Henry Ridgwell reports from London.
Video

Video Positive Messaging Transforms Ethiopia's Image

Ethiopia was once known for famine and droughts. Now, headlines more often point to its fast-growing economy and its emergence as a regional peacemaker. How has Addis Ababa changed the narrative? VOA's Marthe van der Wolf reports.
Video

Video Answers Elude Families of MH370 Passengers

For the families on board Malaysia Airlines flight MH370, an airline official’s statement nearly one year ago that the plane had lost contact with air traffic control at 2:40 AM is the only thing that remains confirmed. William Ide reports.

All About America

Circumventing Censorship

An Internet Primer for Healthy Web Habits

As surveillance and censoring technologies advance, so, too, do new tools for your computer or mobile device that help protect your privacy and break through Internet censorship.
More