Golden food rules from the societies where people live long, healthy lives
The Atlantic Diet
A close cousin of the more famous Mediterranean diet, the Atlantic diet is based on the eating habits of people from north-western Spain and Portugal. It has become much-admired after several recent studies highlighted its numerous health benefits, including the reduced risk of heart disease, diabetes and other chronic diseases, which scientists believe is due to its emphasis on simple, unprocessed food such as fish and veg.
Here, Rob Hobson, nutritionist and author of Unprocess Your Life, explains its key principles…
Plenty of fish and seafood
“Fish and seafood is central to the Atlantic diet because it is abundant in the coastal regions of Portugal and Spain. As well as being rich in vitamin B12, iodine, selenium and zinc, a key nutrient in this diet is Omega-3 which comes from oily fish such as sardines. These essential fatty acids have been shown to benefit heart health by lowering triglyceride levels, blood pressure and LDL cholesterol, as well as reducing inflammation in the body. Fish and seafood are also high in good quality protein, while oily fish such as mackerel are one of the few dietary sources of vitamin D, which is important for bone health.”
Eat vegetables and legumes every day
“This diet has a big emphasis on vegetables and legumes, such as beans, kale, broccoli, cabbage and cauliflower. These provide a key source of vitamins, minerals and antioxidants, while also being rich in fibre – one nutrient many people fail to get enough of in their diet. Fibre has been shown to help reduce the risk of heart disease, type 2 diabetes and colorectal cancer, as well as promoting good digestive health and a richly diverse gut microbiome. These foods also have a high-water count, which can be useful for maintaining a healthy weight, while legumes are a source of plant protein, which is essential for maintaining muscle mass, bone density and other key functions in the body.”
Make food social
“Eating with family and friends is one of the more holistic elements of this diet which is deeply rooted in the cultural and social traditions of Atlantic communities. This practice benefits our emotional, mental and physical wellbeing. Sharing meals strengthens relationships, fostering a sense of belonging and support, while regular family meals provide routine and structure, which are especially beneficial for children. Making time to eat wholesome meals together also helps to reinforce good practices such as mindful eating, and encourages you to develop a better relationship with food.”
The Costa Rican diet
Nicoya, a city in Costa Rica, is one of the world’s “Blue Zones”, where people live longer than average – and their wholesome, primarily plant-based diet plays a large role in that. More than a quarter of their diet is made up of whole grains, while meat and fish make up just 5 per cent. The proportion of centenarians in Nicoya is around three-and-a-half times the global average.
Here, Reema Pillai, a dietician at Dietitian Fit, explains its principles…
Eat lighter meals early in the evening
“According to Blue Zone research, Nicoyans eat a light dinner early in the evening. Eating a lighter evening meal earlier can help give the body enough time to digest the food before you go to sleep. In this sleeping state, the body can then work on restoring energy rather than the digestion of foods. Eating earlier can also support healthier blood pressure, which supports heart health.”
Consume lots of beans
“Beans are a fantastic source of fibre, which has been linked to helping to reduce cholesterol, improve the range of gut bacteria, and also improve blood-sugar management. Beans also provide plant-based protein, to support muscle tissue growth, as well as a mix of vitamins and minerals such as iron, which is important for red blood cell and energy transport, as well as copper, which is essential for many enzymes that aid digestion and support tissue growth.”
Enjoy squash and corn
“Costa Ricans don’t tend to eat a huge amount of meat, which means an overall reduced risk of developing type 2 diabetes and high cholesterol. Instead, they eat lots of plants such as squash and corn, which are packed full of health benefits. Squash, for example, is rich in vitamin E, which is a type of antioxidant that can protect against free radicals, which can damage cells and increase risk of conditions such as Alzheimer’s disease. Corn – specifically whole-grain corn – is a good source of magnesium, which is important for heart health and can reduce risk of certain chronic diseases, as well as providing a source of phosphorus, a mineral that supports growth of tissues in the body.”
The Nordic diet
According to research published in the Food & Nutrition Journal, Nordic food contains twice as much fibre and seafood as the average Western diet, as well as less sugar and fat. It is perhaps not a surprise, then, that this diet comes with a number of health benefits. Eaten across Scandinavia, Finland and Iceland, studies consistently link the Nordic diet with improved heart health and weight management, as well as a lower risk of chronic diseases, type 2 diabetes and cancer.
Here, nutritionist Beanie Robinson of The Health Space, shares some simple ways to follow it…
Eat locally sourced fruit – and lots of root vegetables
“Eating both locally and seasonally is key in the Nordic diet, particularly with fruit. Nordic berries such as lingonberries are a big part of this, although obviously that would need to be adapted for other parts of the world where you might not be able to find them as readily available. Replace with blueberries and other locally sourced berries if you need to. The Nordic diet is also big on root veggies, such as beetroots, turnips, and carrots, all of which are brilliant for our health because they are packed with fibre, antioxidants and vitamins.”
Complex carbs
“Complex carbohydrates such as rye, barley and oats are a big part of this cuisine. Whole grains tend to be much better for our health than refined products such as white bread, white rice, and white pasta, because they are higher in fibre. Our bodies also digest them more slowly, meaning we don’t get the big spikes and crashes in blood-sugar levels.”
Low-fat dairy products
“Skyr yoghurt, an Icelandic-style yoghurt, is a big thing across Nordic countries. It is good for us as it is fat-free, low in sugar and high in protein. Most UK supermarkets stock it now; just try to make sure it is in its pure form when you buy it – as long as it hasn’t been flavoured with artificial sweeteners or had any fruit purées or juices added, it is great.”
Game meats
“Rather than red meat, which doesn’t feature much in this cuisine, the Nordic diet involves a healthy amount of game meat such as deer, venison and elk. This is a great source of lean protein and also healthy fats, which are key for the brain, joints and hormonal health. But the key thing is that the meat doesn’t tend to be the main feature of the dishes: it is on the plate, but is not necessarily the centrepiece. You get the flavour and protein content of the meat, while filling up on the grains and plants it is served with.”
The Swiss diet
Switzerland might be famed for its cheese and chocolate – two foods far from being associated with the epitome of health – but the life expectancy in this country, along with its tiny next door neighbour Liechtenstein, consistently ranks as the highest in Europe. According to the latest data from the United Nations’ World Population review, the Swiss can expect to live to the ripe old age of 84.52, a full two years longer than the UK’s expectancy of 82.45.
Here, Sandra Mikhail, Switzerland-based nutritionist and author of The Gut Chronicles, explains why the diet plays a part in this longevity…
Fresh produce
“The food production model in Switzerland places a heavy emphasis on farm-to-table produce. Simply put, this promotes seasonal eating and dietary diversity. By consuming locally sourced, seasonal foods, we benefit from reduced chemical exposure and minimal processing, which are known to contribute to better overall health. Seasonal eating encourages a varied diet rich in diverse flavours and nutrients, and this approach to eating also inspires many – myself included – to grow produce at home, regardless of the size of our living space.”
Lots of muesli
“Muesli was invented by the Swiss: Maximilian Bircher-Benner, a physician, developed it for his hospital patients in the 1900s. It typically consists of rolled oats, nuts, seeds and dried fruits, providing a rich source of fibre, vitamins, minerals and antioxidants. We know that fibre is essential for digestive health, promoting regular bowel movements and preventing constipation. Muesli also provides a great energy boost, making it an ideal choice for breakfast. However, nowadays, some varieties can be loaded with added sugars and artificial ingredients, so to ensure you are making the most balanced choice when selecting muesli, look for labels indicating a low sugar content (5-10g per 100g of sugar), and high fibre content (more than 5g of fibre per 100g).”
Eat little and often
“There are five daily mealtimes in Switzerland: Zmorge (breakfast), Znüni (at nine), Zmittag (at noon), Zvieri (at four), and Znacht (at night). This way of eating provides numerous benefits compared with fewer, larger meals. First, it helps to maintain steady energy levels throughout the day, prevents energy crashes, and keeps individuals feeling more alert and focused. It also aids digestion, as smaller meals are easier for the body to process, reducing the likelihood of discomfort and bloating. By regulating appetite and preventing overeating, frequent meals can contribute to weight management.”
Dark, good quality chocolate
“Switzerland is famous for its high-quality chocolate. Dark chocolate is rich in antioxidants, particularly flavonoids, which have been associated with various health benefits, including improved heart health and cognitive function. Other compounds in dark chocolate such as phenylethylamine and serotonin precursors, can act as mood-enhancers. Of course, consuming excessive amounts of any chocolate can lead to weight gain and other health issues due to its calorie and sugar content. Opting for high-quality chocolate with a cocoa content of 70 per cent or higher and enjoying it as part of a balanced diet is the best way to reap its potential benefits.”
The Japanese diet
Life expectancy in Japan is consistently ranked as one of the highest in the world; United Nations data estimates it to be 85.08 years – behind only Monaco, Hong Kong and Macau. Okinawa, in the south of the country, has historically been known as the “land of immortals”: women live longer there than anywhere else on the planet, according to Blue Zone research, and there is a significantly lower incidence of cancer, heart disease and dementia than most developed countries.
Japanese nutritionist Michiko Tomioka explains the fundamentals of their diet…
Eat smaller, more varied portions
“In Japan, we tend to eat relatively small portions, which are well-balanced. Even ‘Westernised’ Japanese food and convenience foods are still healthier because they contain less processed meat and dairy, and therefore fewer calories and saturated fats. For instance, a typical Seven-Eleven take-out bento box comes with at least five types of items; usually grilled fish, eggs, cooked vegetables, salad, and pickles. These provide balanced nutrients while satisfying your appetite.”
Drink green tea
“The Japanese rarely drink sugary beverages. Instead, one of our favourite drinks is green tea, which we view as a ‘medicine’, helping to cleanse our body. It contains phytonutrients like catechin, which is a type of antioxidant that prevents cell damage. Research has also found that those who drink five cups a day have a lower chance of death from all causes than those drinking one cup or less.”
Enjoy soy
“Soy products which aren’t processed, such as soy beans, edamame, tofu, natto, kinako and black soy, are a big part of Japanese cuisine. Studies proves that the consumption of natural soy products is very beneficial to our health, lowering the risk of cancer, inflammation and heart disease. This is because it is an essential amino acid, rich in plant-based protein, vitamins B and E, as well as fibre.”
The Mediterranean diet
This diet is one that needs little introduction. Mediterranean cuisine has long been regarded as one of the healthiest in the world, ever since the now-famous “Seven Countries Study” in the 50s found that those who lived in Mediterranean countries had lower rates of cardiovascular disease. Their diet, rich in wholegrains, fruit, vegetables and healthy fats such as olive oil, have since been associated with a number of well-studied health benefits, including lower cholesterol and blood pressure. Here, Jenna Hope, nutritionist and author of How To Stay Healthy, explains its simple rules…
Swap red meat for fish and poultry
“Fish and poultry are great sources of protein, which plays an important role in supporting hormone production and muscle health. Focusing on fish and poultry over red meat is a great way to lower your saturated fat intake, too. Where possible, incorporate both white fish as a source of iodine and oily fish to increase omega-3 intakes.”
Opt for olive oil
“Olive oil has been shown to support heart health and, unlike many other oils, does not cause inflammation in the body. Where possible, try adding olive oil to your salads and roasted vegetables to help support satiety levels.”
Aim for a savoury, protein-rich breakfast
“The Mediterranean diet encourages a savoury, protein-rich breakfast, which can really help to set you up for the day and help to stabilise blood-sugar levels throughout the morning. Switching out your typical high-sugar cereal or croissant for eggs on wholegrain toast with avocado is also an excellent way to increase fibre, micronutrients and reduce your sugar intake.”
The Korean diet
Typically consisting of lots of fresh, unprocessed foods such as rice, vegetables and fish, the Korean diet is highly regarded and, given that South Korea has the lowest rates of heart disease in the world, its people are certainly enjoying the health benefits.
Robbie Puddick, nutritionist at NHS-backed healthy eating plan Second Nature, shares three ways to embrace it…
Eat lots of kimchi
“Kimchi is a traditional Korean side dish consisting of fermented vegetables (most often cabbage or radish). Kimchi, and other fermented foods such as kefir, kombucha and sauerkraut, contains probiotics. Probiotics are live micro-organisms that promote the healthy diversity of our gut bacteria, or gut microbiota. Emerging research suggests that a greater diversity of gut bacteria could help to promote our health through several functions, including supporting the immune system.”
Stay balanced
“Bibimbap, another typical Korean dish, is the perfect illustration of a healthy, balanced meal. It contains complex carbohydrates (rice), vegetables (fibre), fat (oil and egg or meat), and protein (egg or beef). It essentially provides everything the body needs from an individual meal. This isn’t to suggest we can live on this one dish, but it is a great example of how to build a balanced meal and provide the body with the nourishment it needs to thrive.”
Embrace seaweed
“Much as it is in Japan, seaweed is eaten widely in Korea. It is an excellent source of various vitamins and minerals, including iodine, vitamin K, folate, iron, and calcium – all of which have essential functions in the body to help reach optimum health. Many types of seaweed, such as wakame and kombu, are rich in antioxidants such as fucoxanthin, which can help to protect our cells from the damage of daily life.”