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

There are a number of factors that influence what we eat. This can range from allergies and dietary preferences, to the cost of food. Where we live also plays an important role.

The type of food eaten in each country can differ so much that certain nationalities are healthier than others. 

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

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

In comparison, she warned that Brits are not so healthy, with a recent survey exposing the fact that 81 percent of people say they do not consume the recommended five portions of fruit and vegetables every day.

Japan

Sandra shared more about why each country on her list is so healthy. “Japan’s diet is characterised by fresh seafood, rice (brown included), vegetables, and fermented foods like miso, promoting longevity through nutrient-dense and minimally processed meals,” she said. “Green tea is also rich in antioxidants, which is a staple 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 zones are areas where there are more people living to 100 than anywhere else.

Greece, Italy, Cyprus and Spain

“The Mediterranean diet, prevalent in countries like Greece and Italy, emphasises 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 zones due to their high life expectancy.

South Korea

Sandra said: “South Korea’s cuisine stands out for its fermented foods such as kimchi, abundant vegetables, and lean proteins from seafood – all of which are the backbone of a well-balanced, nourishing 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 fruits and vegetables, lean proteins from seafood and poultry, whole grains, and legumes, which provide essential nutrients and support sustainable farming practices.

Ethiopia

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

“Staple foods include injera, a nutrient-dense sourdough flatbread made from teff flour, and legumes like lentils, chickpeas, and split peas, which provide essential proteins, fibre, and complex carbohydrates. A variety of vegetables and the use of spices enhance the diet’s nutritional profile.

Sweden

Sandra added: “Sweden’s diet, characterised by whole grains like rye and barley, root vegetables, fatty fish such as salmon, and fermented dairy products like skyr, prioritises simplicity and seasonal, local ingredients. 

“This diet can be considered heart-healthy, anti-inflammatory and one that supports overall well-being through its focus on unprocessed, nutrient-rich foods.”

Summing up, she said: “The residents of these places aren’t relying on gimmicks, fad diets or superfoods; they’re simply living their lives with a few key principles in mind.

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

Sandra also shared the healthiest national dishes from across 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 soy), there are staples in the diets of the healthiest places.

“While not strictly vegetarian, these diets typically feature small portions of lean animal products, such as fish and poultry, consumed infrequently.

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

“These dietary practices 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.”