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

Photogallery Americans Celebrate Thanksgiving With Feasts, Festivities

Holiday traditions include turkey dinners, 'turkey trots,' American-style football and New York parade with giant balloons More

Video For Obama, Ferguson Violence is a Personal Issue

With two years left in term, analysts say, president has less to lose by taking conversation on race further More

Video Italian Espresso Expands Into Space

When Italian astronaut Samantha Cristoforetti headed for the ISS, her countrymen worried how she would survive six months drinking only instant coffee 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.
To Make A Living, Nairobi Street Vendors Face Legal Hurdles, Physical Violencei
X
Lenny Ruvaga
November 27, 2014 7:05 PM
The Nairobi City Council has been accused of brutality in dealing with hawkers in the Central Business District - in order to stop them from illegally selling their wares on the streets. Lenny Ruvaga has more for VOA News from the Kenyan capital.
Video

Video To Make A Living, Nairobi Street Vendors Face Legal Hurdles, Physical Violence

The Nairobi City Council has been accused of brutality in dealing with hawkers in the Central Business District - in order to stop them from illegally selling their wares on the streets. Lenny Ruvaga has more for VOA News from the Kenyan capital.
Video

Video For Obama, Ferguson Violence is a Personal Issue

Throughout the crisis in Ferguson, Missouri, President Barack Obama has urged calm, restraint and respect for the rule of law. But the events in Ferguson have prompted him to call — more openly than he has before — for profound changes to end the racism and distrust that he believes still exists between whites and blacks in the United States. VOA White House correspondent Luis Ramirez reports.
Video

Video Online Magazine Gets Kids Discussing Big Questions

Teen culture in America is often criticized for being superficial. But an online magazine has been encouraging some teenagers to explore deeper issues, and rewarding their efforts. VOA religion reporter Jerome Socolovsky went to this year’s Kidspirit awards ceremony in New York.
Video

Video US Community Kicks Off Thanksgiving With Parade

Thursday is Thanksgiving in the United States, a holiday whose roots go back to the country's earliest days as a British colony. One way Americans celebrate the occasion is with parades. Anush Avetisyan takes us to one such event on the day before Thanksgiving near Washington, where a community's diversity is on display. Joy Wagner narrates
Video

Video Aung San Suu Kyi: Myanmar Opposition to Keep Pushing for Constitutional Change

Myanmar opposition leader Aung San Suu Kyi says she and her supporters will continue pushing to amend a constitutional clause that bars her from running for president next year. VOA's Than Lwin Htun reports from the capital Naypyitaw in this report narrated by Colin Lovett.
Video

Video Mali Attempts to Shut Down Ebola Transmission Chain

Senegal and Nigeria were able to stop small Ebola outbreaks by closely monitoring those who had contact with the sick person and quickly isolating anyone with symptoms. Mali is now scrambling to do the same. VOA’s Anne Look reports from Mali on what the country is doing to shut down the chain of transmission.
Video

Video Ukraine Marks Anniversary of Deadly 1930s Famine

During a commemoration for millions who died of starvation in Ukraine in the early 1930s, President Petro Poroshenko lashed out at Soviet-era totalitarianism for causing the deaths and accused today’s Russian-backed rebels in the east of using similar tactics. VOA’s Daniel Shearf reports from Kyiv.
Video

Video Hong Kong Protests at a Crossroads

New public opinion polls in Hong Kong indicate declining support for pro-democracy demonstrations after weeks of street protests. VOA’s Bill Ide in Guangzhou and Pros Laput in Hong Kong spoke with protesters and observers about whether demonstrators have been too aggressive in pushing for change.
Video

Video US Immigration Relief Imminent for Mixed-Status Families

Tens of thousands of undocumented immigrants in the Washington, D.C., area may benefit from a controversial presidential order announced this week. It's not a path to citizenship, as some activists hoped. But it will allow more immigrants who arrived as children or who have citizen children, to avoid deportation and work legally. VOA's Victoria Macchi talks with one young man who benefited from an earlier presidential order, and whose parents may now benefit after years of living in fear.
Video

Video New Skateboard Defies Gravity

A futuristic dream only a couple of decades ago, the hoverboard – a skateboard that floats above the ground - has finally been made possible. While still not ready for mass production, it promises to become a cool mode of transport... at least over some surfaces. VOA’s George Putic reports.
Video

Video Falling Gas Prices Impact US Oil Extraction

With the price of oil now less than $80 a barrel, motorists throughout the United States are benefiting from gas prices below $3 a gallon. But as VOA’s Kane Farabaugh reports, the decreasing price of petroleum has a downside for the hydraulic fracturing industry in the United States.
Video

Video Tensions Build on Korean Peninsula Amid Military Drills

It has been another tense week on the Korean peninsula as Pyongyang threatened to again test nuclear weapons while the U.S. and South Korean forces held joint military exercises in a show of force. VOA’s Brian Padden reports from the Kunsan Air Base in South Korea.
Video

Video Mama Sarah Obama Honored at UN Women’s Entrepreneurship Day

President Barack Obama's step-grandmother is in the United States to raise money to build a $12 million school and hospital center in Kogelo, Kenya, the birthplace of the president's father, Barack Obama, Sr. She was honored for her decades of work to aid poor Kenyans at a Women's Entrepreneurship Day at the United Nations.
Video

Video Ebola Economic Toll Stirs W. Africa Food Security Concerns

The World Bank said Wednesday that it expects the economic impact of the Ebola outbreak on the sub-Saharan economy to cost somewhere betweenf $3 billion to $4 billion - well below a previously-outlined worst-case scenario of $32 billion. Some economists, however, paint a gloomier picture - warning that the disruption to regional markets and trading is considerable. Henry Ridgwell reports from London.
Video

Video Chaos, Abuse Defy Solution in Libya

The political and security crisis in Libya is deepening, with competing governments and, according to Amnesty International, widespread human rights violations committed with impunity. VOA’s Al Pessin reports from London.
Video

Video US Hosts Record 866,000 Foreign Students

Close to 900,000 international students are studying at American universities and colleges, more than ever before. About half of them come from Asia, mostly China. The United States hosts more foreign students than any other country in the world, and its foreign student population is steadily growing. Zlatica Hoke reports.

All About America

AppleAndroid