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

    Russian-speaking Muslim Exiles Fear Possible Russia-Turkey Thaw

    Exiled from Russia as Islamic radicals and extremists, thousands found asylum in Turkey

    US Presidential Election Ends at Conventions for Territorial Citizens

    Citizens of US territories like Guam or Puerto Rico enjoy participation in US political process but are denied right to vote for president

    UN Syria Envoy: 'Devil Is in the Details' of Russian Aleppo Proposal

    UN uncertain about the possible humanitarian impact of Russian proposal to establish escape corridors in Aleppo

    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.
    Philadelphia Uses DNC Spotlight to Profile Historic Role in Founding of United Statesi
    X
    July 28, 2016 2:16 AM
    The slogan of the Democratic National Convention now underway in Philadelphia is “Let’s Make History Again” which recognizes the role the city played in the foundation of the United States in the 18th century. As VOA’s Kane Farabaugh reports, local institutions are opening their doors in an effort to capitalize on the convention spotlight to draw visitors, and to offer more than just a history lesson.
    Video

    Video Philadelphia Uses DNC Spotlight to Profile Historic Role in Founding of United States

    The slogan of the Democratic National Convention now underway in Philadelphia is “Let’s Make History Again” which recognizes the role the city played in the foundation of the United States in the 18th century. As VOA’s Kane Farabaugh reports, local institutions are opening their doors in an effort to capitalize on the convention spotlight to draw visitors, and to offer more than just a history lesson.
    Video

    Video Uganda Unveils its First Solar-powered Bus

    A solar-powered bus described by its Ugandan makers as the first in Africa has made its public debut. Kiira Motors' electric bus, Kayoola, displayed recently at a stadium in Uganda's capital. From Kampala, Maurice Magorane filed this report narrated by Salem Solomon.
    Video

    Video Silicon Valley: More Than A Place, It's a Culture

    Silicon Valley is a technology powerhouse and a place that companies such as Google, Facebook and Apple call home. It is a region in northern California that stretches from San Francisco to San Jose. But, more than that, it's known for its startup culture. VOA's Elizabeth Lee went inside one company to find out what it's like to work in a startup.
    Video

    Video Immigrant Delegate Marvels at Democratic Process

    It’s been a bitter and divisive election season – but first time Indian-American delegate Dr. Shashi Gupta headed to the Democratic National Convention with a sense of hope. VOA’s Katherine Gypson followed this immigrant with the love of U.S. politics all the way to Philadelphia.
    Video

    Video A Life of Fighting Back: Hillary Clinton Shatters Glass Ceiling

    Hillary Clinton made history Thursday, overcoming personal and political setbacks to become the first woman to win the presidential nomination of a major U.S. political party. If she wins in November, she will go from “first lady” to U.S. Senator from New York, to Secretary of State, to “Madam President.” Polls show Clinton is both beloved and despised. White House Correspondent Cindy Saine takes a look at the life of the woman both supporters and detractors agree is a fighter for the ages.
    Video

    Video Dutch Entrepreneurs Turn Rainwater Into Beer

    June has been recorded as one of the wettest months in more than a century in many parts of Europe. To a group of entrepreneurs in Amsterdam the rain came as a blessing, as they used the extra water to brew beer. Serginho Roosblad has more to the story.
    Video

    Video First Time Delegate’s First Day Frustrations

    With thousands of people filling the streets of Philadelphia, Pennsylvania for the 2016 Democratic National Convention, VOA’s Kane Farabaugh narrowed in on one delegate as she made her first trip to a national party convention. It was a day that was anything but routine for this United States military veteran.
    Video

    Video Commerce Thrives on US-Mexico Border

    At the Democratic Convention in Philadelphia this week, the party’s presumptive presidential nominee, Hillary Clinton, is expected to attack proposals made by her opponent, Republican presidential nominee Donald Trump, to build a wall along the U.S.-Mexico border. Last Friday, President Barack Obama hosted his Mexican counterpart, President Enrique Peña Nieto, to underscore the good relations between the two countries. VOA’s Greg Flakus reports from Tucson.
    Video

    Video Film Helps Save Ethiopian Children Thought to be Cursed

    'Omo Child' looks at effort of African man to stop killings of ‘mingi’ children
    Video

    Video London’s Financial Crown at Risk as Rivals Eye Brexit Opportunities

    By most measures, London rivals New York as the only true global financial center. But Britain’s vote to leave the European Union – so-called ‘Brexit’ – means the city could lose its right to sell services tariff-free across the bloc, risking its position as Europe’s financial headquarters. Already some banks have said they may shift operations to the mainland. Henry Ridgwell reports from London.
    Video

    Video Recycling Lifeline for Lebanon’s Last Glassblowers

    In a small Lebanese coastal town, one family is preserving a craft that stretches back millennia. The art of glass blowing was developed by Phoenicians in the region, and the Khalifehs say they are the only ones keeping the skill alive in Lebanon. But despite teaming up with an eco-entrepreneur and receiving an unexpected boost from the country’s recent trash crisis the future remains uncertain. John Owens reports from Sarafand.
    Video

    Video Migrants Continue to Risk Lives Crossing US Border from Mexico

    In his speech Thursday before the Republican National Convention, the party’s presidential candidate, Donald Trump, reiterated his proposal to build a wall along the U.S.-Mexico border if elected. Polls show a large percentage of Americans support better control of the nation's southwestern border, but as VOA’s Greg Flakus reports from the border town of Nogales in the Mexican state of Sonora, the situation faced by people trying to cross the border is already daunting.

    Special Report

    Adrift The Invisible African Diaspora