Nine countries with the best diets around the world to help you live longer

There are several factors that influence what we eat. This can be anything from allergies and diet to food costs. Where we live also plays an important role.

The type of food eaten in each country can be so different that certain ethnicities are healthier than others.

With this in mind, a nutritionist revealed which countries have the healthiest diets overall and explained what makes them so beneficial.

SunLife nutritionist and author Sandra Mikhail worked alongside the experts in her 50s and named the best diets in the world as those eaten in Japan, Greece, Italy, Cyprus, Spain, South Korea, Australia, Ethiopia and Sweden.

By comparison, she warned that Britons are not so healthy, with a recent survey revealing the fact that 81 per cent of people say they don’t eat the recommended five portions of fruit and vegetables every day.

Japan

Sandra shared more about why each country on her list is so healthy. “The Japanese diet is dominated by fresh seafood, rice (including brown), vegetables and fermented foods such as miso, which promotes longevity with nutritious and minimally processed meals,” she said. “Green tea is also rich in antioxidants, making it a foundational beverage that supports metabolism and overall health.”

One Japanese location, the island of Okinawa, is considered among the five blue zones in the world. Blue areas are areas where more people make 100 than anywhere else.

Greece, Italy, Cyprus and Spain

“The Mediterranean diet, common in countries like Greece and Italy, emphasizes olive oil, fruits, vegetables, whole grains and fish, offering heart benefits and a balanced approach to fats and nutrients,” she continued.

Sardinia in Italy and Ikaria in Greece are also considered blue areas due to their high life expectancy.

South Korea

Sandra said: “South Korean cuisine stands out for fermented foods such as kimchi, lots of vegetables and lean protein from seafood – all of which are the backbone of a well-balanced and nutritious diet.

“Fermented foods support a healthy microbiome, which is linked to improved digestion, immunity and even mental health.”

Australia

“Australia’s diet is a unique fusion of diverse cultural influences,” she said. “Australians benefit from an abundance of fresh fruit and vegetables, lean proteins from seafood and poultry, whole grains and legumes, which provide essential nutrients and support sustainable farming.

Ethiopia

She said: “Ethiopian cuisine is vibrant and deeply traditional, centered on plant-based ingredients and whole foods.

“These include staples of Injera, a nutrient-dense sourdough flatbread made from teff flour, and legumes such as lentils, chickpeas and split beans, which provide essential protein, fiber and complex carbohydrates. A variety of vegetables and the use of spices increase the nutritional value of the diet.

Sweden

Sandra added: “The Swedish diet, dominated by whole grains such as rye and barley, root vegetables, fatty fish such as salmon and fermented dairy products such as curd, prioritizes simplicity and seasonal, local ingredients.”

“This diet can be considered heart-healthy, anti-inflammatory, and one that supports overall well-being with an emphasis on unprocessed, nutrient-dense foods.”

In short, she said, “The people of these places are not relying on gimmicks, fad diets or superfoods; they are simply living their lives with a few key points in mind.

“In a nutshell, these diets highlight the benefits of cultural dietary practices that prioritize healthy eating and sustainable food choices.”

Sandra also shared the healthiest national dishes from around the world:

• Greek horiatiki (aka the Greek salad)
• Lebanese tabbouleh
• The Japanese bento box
• Indian dahl
• Moroccan tagine.

To make your diet healthier, Sandra recommended eating more plant-based protein and cutting back on red meat. She said: “If we look at specific food components, beans, lentils and other legumes (such as soya), the mainstays of the diet are in the healthiest places.

“Although not exclusively vegetarian, these diets typically include small portions of lean animal products, such as fish and poultry, which are rarely consumed.

“Red meat is generally consumed sparingly, if at all. Food choices are often influenced by what is available locally and in season.

“These dietary habits not only nourish the body with essential nutrients, but also support overall health by reducing the risk of chronic diseases such as heart disease, diabetes and cancer.”