Healthiest Diets In The World (And How They Help You Live Longer)

We all know the importance of eating healthily. But if you’re planning to move abroad, you could find yourself faced with a whole new way of eating – for better or worse.

In this article, we will explore some of the healthiest diets in the world and the scientific evidence behind why they lead to a longer life. From the Mediterranean diet rich in olive oil and whole foods, to the Okinawan diet centred around soybeans and fish, we delve into the key components of each diet and the benefits they offer.

What makes a healthy diet?

Eating a healthy diet is more complicated than it sounds, especially because we all have different nutritional needs. That said, there are some simple rules you can follow to make it easier to eat healthily.

Some of the things you should consider when eating healthy include:

Getting the right number of calories

A calorie is a unit of energy. One calorie is the energy required to heat one gram of water by 1°C. In nutrition, “calories” actually refer to kilocalories (Kcal), which are units of 1,000 individual calories – but in everyday use, “calorie” is the familiar, universal term for the energy in food.

The NHS in the UK suggests adult women should consume around 2,000 calories per day, and adult men should consume around 2,500 calories per day.

It’s important to remember that these are very basic estimates – different people require different calorific intakes based on their age, height, existing weight, level of daily activity and, most importantly, their basal metabolic rate (BMR) – the amount of calories a person burns at rest, i.e. the amount of calories your body needs to maintain homeostasis (breathing, heartbeat, brain function, etc.).

If you eat too many calories, the excess energy is stored as fat, which can cause weight gain. Conversely, eating fewer calories than your body requires will cause your body to burn its fat reserves, causing you to lose weight.

It’s important to understand your daily calorie requirements according to your needs, and to be mindful of your calorie intake, so that you can avoid unwanted weight loss or gain.

Getting the right balance of nutrients

The major nutrients (or macronutrients) in any diet are carbohydrates, protein and fat. Each of these nutrients plays an important part in your body’s health, so it’s important to get the right balance of each in your diet.

Carbohydrates are the primary energy source for your body. They should represent around 45–75% of your daily nutrients, although only 10% should come from simple carbohydrates (better known as sugar).
Fats help your cells to function and are a source of long-term energy. They should represent around 30% of your daily intake, although only 10% of this should be in the form of unsaturated fats.
Protein helps to build and repair your muscles. For most people, it should constitute around 10–15% of daily nutrients, although more active people may require more.

It’s also important to consider other nutrients such as vitamins, minerals, fibre and salt.

Vitamins and minerals are needed in small amounts for all sorts of functions. There are around 30 different types, but major types include Vitamins A, B, C and D, magnesium, zinc, folic acid and iron. A lack of any one type may cause a deficiency, which can lead to health problems.
Fibre supports healthy digestion. The National Academy of Medicine recommends adults aim to get:
- 25 grams daily for women aged 10–50
- 21 grams daily for women older than 50
- 38 grams daily for men aged 10–50
- 30 grams daily for men older than 50
Salt/sodium is an essential mineral and a critical electrolyte that regulates fluid balance, but too much can lead to high blood pressure. Adults should take no more than 5g of salt daily.

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Getting the right foods for your body

Everyone is different, and so are our nutritional needs. It’s important to remember that, just because a diet works for one person, it may not necessarily work for you.

There are many cases in which you may find it tricky to follow a certain diet, such as:

You have dietary allergies

It’s estimated that up to 10% of people in the world may have at least one food allergy or hypersensitivity. The ‘big eight’ food allergies include dairy, eggs, nuts, soy, wheat, fish, shellfish and sesame. If you are affected by a food allergy, you may need to get your calories and nutrients from alternative sources.

You are vegetarian or vegan

Because vegetarians and vegans abstain from meat and animal products, they may find it hard to get certain nutrients in their diet – or to avoid others. If you are vegetarian or vegan, it’s important to consider your diet and ensure you are getting the calories and nutrients you need.

You need more (or less) food

Guidelines for calories and nutrients are simply that – guidelines. Your personal needs may be higher or lower. For instance, if you have an active job, you will need more calories. If you are trying to gain muscle mass, you will need a higher proportion of protein. And, on the other hand, if you work a sedentary job, you may need fewer calories.

You are pregnant

Naturally, if you are carrying a baby, it is important to increase your food intake. Speak to a physician to understand what you should be eating while expecting.

Ultimately, it’s important to let your body be your compass. If you require more or fewer calories or nutrients, your body will typically let you know through hunger or cravings – or if you start to experience side effects, such as vitamin deficiencies.

Don’t feel you have to follow a certain diet rigidly – instead, be mindful and eat what feels right for you.

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What are the advantages of a healthy diet?

Some of the reasons to observe a healthy diet are obvious. Many people want to prioritise weight management, to stay at a healthy weight. This means having a body mass index (BMI) of 18.5 – 25 (where below 18.5 is classed as underweight and above 25 is classed as overweight).

For others, especially those who are more athletic, maintaining muscle mass and energy levels is also important.

And for people with long-term health conditions, diet can play a significant role in helping to relieve the symptoms of that condition.

Some of the other, less well-known reasons you may want to consider prioritising your diet include:

More energy for activities: Eating a healthy diet can help you to feel more energised. By prioritising foods that give you long-term energy, such as complex carbohydrates (e.g. whole grains) and healthy fats, you can enjoy much more pep. This can be an advantage in many areas of life, whether by giving you more mental energy at work or more physical energy for active hobbies.
Stronger immune system: Getting an adequate supply of vitamins, minerals and antioxidants from foods like fruits, vegetables, nuts and whole grains can help to support a healthy immune system. This can help your body to ward off infectious diseases such as colds and flus, and even help to reduce the risk of more serious diseases including cancer. In other words, eating healthy can actually make you more resilient to illness.
Better digestion: A healthy diet can improve digestive health. This is especially true if you eat a diet rich in fibre. Diets with adequate fibre have been linked to a reduced risk of colorectal cancers. The types of food you eat are also important – it’s important to prioritise foods that are easy to pass. Foods that are high in fat or that dehydrate the body can be counterintuitive to healthy digestion, so try to limit your intake of dairy, red meat and processed grains.
Stronger bones and teeth: A healthy diet that includes plenty of calcium, Vitamin D and protein can support healthy bones and teeth. This can help to protect bones from fracturing, and can also reduce the risk of conditions like osteoporosis later in life.
Healthier skin, hair and nails: A good diet can not also help you to feel better, it can help you to look better too. A diet rich in vitamins and minerals – particularly Vitamins A, C, E, biotin and zinc – can support skin health, hair strength and tissue repair (encouraging stronger nails). On the other hand, nutrient deficiencies can lead to weak-looking hair, skin and nails. Antioxidants can also encourage healthier-looking skin.

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What are the healthiest diets in the world?

Determining the top 10 healthiest diets in the world can be a complex task. Not only do we need to consider the nutritional factors, but also the cultural and environmental factors at play. It’s also important to note that it is possible to eat healthily in any country, so long as you make the right food choices and eat in moderation.

To find the top 10 healthiest diets in the world, we’ve looked at scientific and medical resources, including nutritional data and proven benefits of key ingredients. We’ve also taken into account the rates of obesity, prevalence of chronic health conditions and life expectancy in the countries associated with our top ten diets.

1/ Okinawan diet – Japan

Widely considered to be one of the healthiest diets in the world, the Okinawan diet has numerous health benefits. So much so that Japan has the lowest obesity rates and fourth longest life expectancy of any developed country.

The Okinawan diet is centred around fish, seafood, tofu, and other nutrient-rich ingredients. It’s also extremely low in processed foods. Some of the key factors contributing to the healthfulness of the Okinawan diet include its emphasis on soy and fresh fish, resulting in low intakes of saturated fats, inclusion of antioxidant rich foods such as seaweed and sweet potatoes, and foods with a low glycaemic index, helping to regulate blood sugar and aid healthy digestion.

Another notable characteristic of the Okinawan diet is the small portion sizes. This in turn leads to a lower calorie intake, which has been linked to increased longevity and reduced risk of chronic health problems.

Key foods in the Okinawan diet

Fish, seafood, sweet potato, seaweed, kelp, bitter melon, soy beans and rice.

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2/ Mediterranean diet

The Mediterranean diet is another diet celebrated as one of the healthiest diets in the world. It’s characterised by its emphasis on whole, unprocessed foods and a low intake of red meats and dairy. Being rich in antioxidants and low in meat and animal fats, the Mediterranean diet is said to help lower the risk of certain cancers, including breast, colorectal and prostate cancer.

Another benefit of the Mediterranean diet is that it has been linked to improved blood sugar control and may therefore help to reduce the risk of type 2 diabetes. The Mediterranean lifestyle also promotes physical activity, regular meals, and social interaction around food creating a further positive effect on weight management, helping to reduce the risk of obesity.

Finally, the Mediterranean diet has been linked to good brain health and improved cognitive function. With omega-3 rich fish a staple of the Mediterranean diet, it has been shown to help ‘cleanse the brain’ and reduce the risk of neurodegenerative diseases such as Alzheimer’s.

Key foods in the Mediterranean diet

Vegetables, fruits, nuts, seeds, whole grains, fish, seafood and olive oil.

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3/ Nordic diet

The Nordic diet is often cited as one of the healthiest diets in the world – and it’s good for the planet too. The Nordic diet typically focuses on minimally processed, locally sourced foods found in the Nordic countries – Norway, Denmark, Sweden, Finland and Iceland. Fish and seasonal vegetables are key players in the Nordic diet, making it both naturally rich in nutrients and sustainable.

The Nordic diet has been associated with a range of health benefits, including improved cardiac health thanks to being high in heart-healthy omega-3 fatty acids from fish, nuts and seeds, and low in saturated fats. It can also help to lower blood pressure, reduce inflammation and improve cholesterol levels, making it a recommended diet for people with certain heart conditions.

Owing to its focus on whole foods and plant-based proteins, the Nordic diet may also lower the risk of chronic diseases such as cancer, Alzheimer’s disease, and Parkinson’s disease.

Key foods in the Nordic diet

Locally sourced fish, seasonal fruits and vegetables, whole grains, nuts and seeds.

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4/ Greek cuisine

The Greeks have a strong culture of balanced and healthy eating, using plenty of types of nutrients to make their cuisine one of the healthiest in the world.

Greek culture also places a strong emphasis on communal dining and enjoying meals with family and friends. This social aspect of eating encourages a relaxed and mindful approach to food consumption, which can contribute to overall well-being.

The Greeks are also mindful of their ingredients. With an expansive coastline and a Mediterranean climate, Greek cuisine utilises many natural ingredients, from freshly-caught fish to locally-grown fruits, vegetables and olives.

One of the main benefits of Greek cuisine is its use of healthy fats like olive oil and nuts, which are rich in monounsaturated and polyunsaturated fats. These fats have been shown to be beneficial for heart health, cholesterol levels and reducing inflammation, lowering the risk of heart-related disorders, strokes, diabetes and obesity. It’s no wonder that the Greeks have such a high life expectancy – averaging 85 years old for women, and 80 for men.

Key foods in the Greek diet

Protein including pork, poultry, lamb and goat, fresh herbs and vegetables, olive oil, cheeses and yoghurt.

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5/ West African cuisine

Known for its diverse and flavourful dishes made with fresh whole foods and traditional cooking methods, West African cuisine is a strong competitor for the world’s most nutritious food.

West African cuisine offers all sorts of rich and complex flavours, owing to its abundance of fresh herbs and spices including ginger, garlic, cumin, and coriander. These ingredients not only add flavour, but have excellent health benefits too, with anti-inflammatory and antioxidant properties that can help to lower the risk of certain cancers.

West African cooking emphasises balanced meals that feature a variety of food groups, helping to provide the body with the energy it needs to function properly. However, it’s not just about the ingredients.

One of the key things that sets West African food apart is its use of traditional cooking methods such as grilling, roasting, and steaming, which help to preserve the nutritional value of the ingredients, while minimising intake of saturated fats.

Key foods in the West African diet

Sweet potatoes, plantains, rice, fruit and vegetables such as ackee, jackfruit, aubergine and papaya, spices and chillies.

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6/ French diet

The French diet can go one of two ways, hence why nutritionists often talk about ‘the French Paradox’. This refers to the fact that despite their diet being high in sugars, saturated fats and alcohol (mainly in the form of wine), the French have a lower incidence of heart disease than other Western countries.

There are several reasons why the French diet is considered one of the healthiest diets in the world – though that may be less related to the ingredients and more to do with the country’s culture around food.

In France, mealtimes are an important cornerstone of the local culture. As such, the French tend to take their time with their food, helping them be more mindful of their food choices. Eating slowly can also aid digestion and prevent overeating.

Portion control is another factor. French cuisine often focuses on smaller portions, which can help individuals maintain a healthy weight.

Key foods in the French diet

Full-fat cheese, yoghurt butter, bread, fresh fruit and vegetables, small portions of meat.

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7/ Korean diet

South Korea has one of the lowest rates of heart disease in the world. But what’s the secret to their excellent health record?

A colourful and flavoursome cuisine, the Korean diet is often considered one of the healthiest thanks to its abundance of vegetables and fermented foods. It also uses low-fat protein sources such as tofu, seafood, and poultry, which are lower in calories and saturated fat compared to red meat.

Korean cooking methods also play an important role. The Korean focus on grilling, steaming, boiling, and stir-frying helps to preserve the natural flavours and nutrients of the ingredients while minimising the use of added fats and oils.

The probiotics in fermented foods like kimchi are another great addition, containing beneficial bacteria that can support gut health, aid nutrient absorption and boost the immune system. This can help to reduce the risk of a range of health issues including heart disease, type 2 diabetes and certain types of cancer.

Key foods in the Korean diet

Rice, vegetables, soy beans, tofu, seafood, fish, kimchi and spices.

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8/ Thai cuisine

Not only does Thai cuisine make a flavoursome meal, it’s also packed full of some of the world’s most nutritious foods. Brimming with fresh, nutrient-ingredients like vegetables and fruits, Thai cuisine is known for its balance of sweet, sour, salty, and spicy flavours, helping to satisfy cravings and prevent overeating.

Naturally low in saturated fat, Thai cuisine often includes healthy fat alternatives such as coconut milk and oil, which are a good source of medium-chain triglycerides (MCTs) that help to aid weight loss and support brain function.

Thai cuisine also incorporates a variety of herbs and spices, such as lemongrass, ginger, turmeric, and chilli peppers. These ingredients have been linked to a range of health benefits, including improved digestion, reduced inflammation, and lower blood sugar levels, reducing the risk of heart and digestive related diseases.

Key foods in the Thai diet

Colourful vegetables, noodles, rice, coconut milk, shrimp, tofu, chicken, herbs and spices.

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9/ Italian diet

Who doesn’t love Italian food? And no, we’re not just talking about pizza. Real Italian cuisine is a goldmine for vitamins and minerals. Mixing together lots of fresh, locally sourced fruits and vegetables, the Italians have mastered the art of combining nutrition with flavour.

The Italian diet leans on a variety of whole grains, such as whole wheat pasta, bread, and farro, which are a good source of fibre and nutrients like B vitamins and iron, essential for healthy blood as well as being associated with lower risks of stress and chronic fatigue. This is just one of the reasons the Italians have an average life expectancy of around 84 years.

Another reason Italian cuisine is considered one of the healthiest diets in the world is its low intake of processed and packaged foods, which can be high in added sugars, sodium, and unhealthy fats. Instead, the Italian diet includes healthy fats such as olive oil (which is a good source of monounsaturated fats), and nuts (a source of polyunsaturated fats). These fats have been linked to a range of health benefits, including improved heart health and a lower risk of strokes.

Key foods in the Italian diet

Whole grains, tomatoes, vegetables, fish, poultry, olive oil, cheese and fresh herbs.

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10/ Indian diet

Last on our list of top 10 healthiest diets in the world is the Indian diet. In India, meals are all about balancing flavour, incorporating a variety of spices, such as turmeric, cumin coriander, and ginger, all of which have their own unique health benefits aiding everything from digestion to immune function.

Indian cuisine uses a selection of healthy fats such as ghee (clarified butter) and coconut oil, which can help improve cholesterol levels and support brain health. Meanwhile, the Indian diet’s emphasis on vegetarian and vegan protein sources make many dishes low in saturated fat and help keep caloric intake down.

If you’re used to the take-away curries found in many Western countries, which tend to use creamy, fatty sauces as their staple flavouring, you may be surprised to learn that authentic Indian food can be very different to what you’re used to. Local Indian cuisine is rich in nutrients, low in fat, uses meat sparingly and contains no dairy.

Key foods in the Indian diet

Grains, lentils, lean meat, vegetables, ghee, herbs and spices.

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Multi-ethnic group of young people eating pizza outdoors

The most unhealthy diets in the world

It is difficult to say definitively which countries have the unhealthiest diets, as dietary habits and patterns can vary greatly within a single country.

However, some countries have been criticised for having high rates of obesity, heart disease, and other chronic health problems that are often associated with unhealthy diets. So now it’s time to name and shame the worst offenders:

United States

It’s been found that in the United States, someone has a heart attack every 40 seconds;– that’s about 805,000 heart attacks every year. While shocking, this is sadly unsurprising when you consider how unhealthy the American diet can be.

The typical diet in the United States is usually high in processed foods, unhealthy fats, refined sugars, and animal products, while being low in fibre, fruits, and vegetables. As such, the United States has the 18th highest obesity rate in the world at 42.9% (for comparison, obesity rates in the United Kingdom average around 28.7%).

For the average American adult, 36% of their daily calories come from fat, 47% from carbs and 22% from sugar.

Key foods in the American diet

Fried foods, high-fat dairy, processed meat (such as bacon and deli meats), red meat and refined grain.

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Mexico

While the Mexican diet may not look unhealthy on paper, Mexico has one of the highest rates of obesity in the world.

Mexican cuisine does a lot right in terms of ingredients, with vegetables, beans and grilled meats all staples of the local diet. However, where it falls down is its heavy reliance on fried foods, and its large portion sizes.

Mexican dishes, such as tortilla chips and deep-fried taquitos, are packed full of unhealthy fats, calories, and sodium, contributing to high blood pressure, cholesterol and any number of weight and heart-related health issues.

Meanwhile, when it comes to portion sizes, Mexico goes big, which has contributed to a culture of overeating and weight gain.

Key foods in the Mexican diet

Refined carbohydrates (such as white flour tortillas and white rice), corn, beans, red meats, cheese and high-sodium condiments (including salsa, guacamole and mole sauce).

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Saudi Arabia

Third on our list of unhealthiest countries, Saudi Arabia is currently facing something of a health crisis with approximately 71% of adults in the country classified as overweight.

Diet-related health issues in Saudi Arabia have become increasingly prevalent in recent years. This is reflected by a shift in dietary habits, where traditional dietary patterns of whole grains, fruits and vegetables are being replaced by fast food, while factors such as urbanisation and reliance on cars have contributed to a more sedentary lifestyle.

A lack of awareness and education about the importance of healthy eating habits may also be holding the country back, with limited access to nutritional education and healthcare services making it more difficult to address diet-related health issues effectively.

Key foods in the Saudi Arabian diet

Processed foods (such as fast-foods and packaged convenience foods), high-fat meats, sugary beverages and high intake of sweet desserts.

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Female and male with sunglasses on laughing outside having a healthy lunch in their garden

How to eat healthy on a budget

It’s a well-known fact that healthy foods cost more on average than unhealthy foods. Worse, since the COVID-19 pandemic and cost of living crisis have affected global food supply lines, these costs have increased even further.

Still, even if your budget is stretched, there are many steps you can take to ensure you continue to eat a healthy diet.

Our top 5 tips for eating healthy on a budget

1/ Prioritise whole foods

‘Whole food’ are ingredients that occur naturally. Think fruits, vegetables, meats and lean proteins, whole grains, nuts and legumes. The alternative to these foods are processed foods – foods that have been altered from their natural state (think juices, sauces and anything with added preservatives).

While they take a little more preparation, whole foods offer the best value by providing oodles of nutrients and lasting much longer than food that arrives in a tin or plastic packaging. Even in unfamiliar countries, you should have no trouble finding whole foods – just make sure you pick up a local cookbook so you know how to prepare them.

2/ Beware of hidden sugars and oils

Processed foods often disguise their poor nutritional value by bulking up with ample servings of sauce, dressings and creams. As a result, you’ll often find these foods laden with unhealthy sugars, saturated fats, oils, and huge servings of salt.

Don’t be tricked: just because a meal looks wholesome doesn’t mean it contains the nutrients you need. When shopping for food, be sure to check the labels on packaging to ensure you are not being served sugars and oils in lieu of nutrients.

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3/ Stay hydrated

It’s easy to confuse thirst for hunger. If you find yourself snacking throughout the day or overeating at meal times, it may be a sign you’re not getting enough fluids in your diet. This is especially true if you’re living in a hot country. Instead of reaching for the snacks, try taking a glass of water next time you feel your stomach rumbling.

Also, be mindful of the symptoms of dehydration. Keep track of the colour of your urine, and watch out for sudden bouts of dizziness or lightheadedness. If you experience chronic dehydration symptoms, speak to your doctor.

4/ Base meals around cheap staples

Depending where you are in the world, certain foods may be more expensive than others. Be mindful of the ingredients that tend to be cheaper and use these as the base of your meal plans.

Keep an eye out for cheap vegetables like cauliflower or broccoli, for beans and lentils, and for inexpensive meats like fish and chicken. Learning to cook meals with these foods as the main ingredients can help to ensure you don’t overspend on meals.

5/ Work with plant protein

While it’s important to get plenty of protein in your diet, it’s important to remember that meat is universally more expensive than vegetables. Therefore, to eat healthy on a budget, you could prioritise protein from non-meat sources.

Lentils, chickpeas, soybeans, eggs and yoghurt are all fantastic sources of protein, and are typically far less expensive than meat. Many meals can be easily prepared simply by switching out meat for vegetarian alternatives, while still providing ample nutrition.

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How to eat healthy when you’re out and about

Another lifestyle factor that can influence the way you eat is how often you dine out. For people with on-the-go lifestyles – especially those who live abroad – dining out is often unavoidable. And, no matter where you are in the world, there is usually a wide choice of options, from fast food to fine dining.

If you’re watching your waistline (and your budget), meals out can quickly add up. Here are a few ways to help you watch your weight and get enough nutrients when you’re eating out.

1/ Prioritise protein

While browsing the menu, look for foods that are high in protein. High protein foods take longer to digest, which can help you feel fuller for longer. Look especially for foods that offer protein without additional sauces, oils, batters and so on – chicken breast, fresh fish and tofu, for instance. Look also for foods that are grilled, boiled or roasted, as opposed to foods fried in oil. In contrast, try to avoid foods that are heavy on carbohydrates: french fries and rice are the main offenders here.

2/ Choose vegetarian options

Vegetarian meals are typically lower in calories than meat-based dishes. In fact, vegetarians tend to eat on average 424 fewer calories per day than meat eaters. If you regularly dine out, try going for vegetarian foods – you’ll be taking in fewer calories while still getting an adequate sum of nutrients, vitamins and minerals.

3/ Study the menu beforehand

Many restaurants publish their menus online, giving you the chance to discover which foods to expect when you arrive. This can help you to choose restaurants and dishes that fit your dietary requirements. Better yet, many countries now also require restaurants to publish how many calories are in each dish. This is true in England, and some parts of the USA, Canada and Australia.

4/ Avoid arriving hungry

They say hunger is the best spice, but when you’re trying to be mindful of your diet that hunger may cause you to over-eat. Try not to arrive with an empty tummy – take a snack of something high in fats and protein before heading out, such as a handful of nuts, along with a healthy dose of water. This could prevent you from ordering multiple sides or more courses than you need at the table.

5/ Mix it up

While you may have a favourite restaurant in your local area, make sure you’re getting some diversity in your diet. Try venturing to places you’ve not tried before, and ordering dishes you haven’t sampled. Getting plenty of variety in your diet can help ensure you are receiving all the nutrients and minerals and need. If you’re living abroad, be sure not to depend on restaurants that serve food from your home country or other familiar cuisines – be bold, and make sure you sample the local dishes too.

While many diets are associated with positive health outcomes, this information is intended as a general guide and does not constitute medical advice.

Individual nutritional needs can vary, particularly for those with underlying health conditions or specific dietary requirements. If you are unsure about the best approach for you, it is important to consult a qualified healthcare professional before making any significant changes.

Wherever you go, go with total peace of mind

Knowing you have international health insurance that suits your circumstances and gives you access to the best possible care overseas can give you some much needed peace of mind. But it’s essential to check cover limits carefully, as not all global health insurance plans offer the same benefits.

At William Russell, we offer international health insurance that covers you for everything from minor injuries to long hospital stays. Speak to our award-winning customer service team today to see if our policies could be right for you.

Terms & conditions apply to our insurance products and services. You can find full details of what our plans cover (and what they don’t cover) in our plan agreements.

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