November 2022
Global Diets Offer Key to Healthy Eating
Look around the world, and you’ll find that certain eating patterns are linked to
lower rates of heart disease, obesity, and other health conditions.
Eating habits in France, Asia, and the Mediterranean region have especially interested
experts. Here’s a tour of the disease-fighting components in these diets.
Check out the med
More than a dozen countries border the Mediterranean Sea. While there’s no single
diet in the region, these countries do share similar dietary characteristics. A Mediterranean-style
diet typically includes an emphasis on fruits and vegetables, grains, nuts and seeds,
beans, potatoes, olive oil, and low to moderate amounts of fish and wine. It’s consistently
ranked as one of the best diets, and for good reason: This approach to eating can
help prevent heart disease and stroke.
Figure in the French
Even though the French population tends to eat a high amount of saturated fats, they
have a low incidence of heart disease. The French regularly consume red wine, and
although the antioxidants in red wine may partly explain their advantage in heart
disease, the French diet also includes lots of fruits, vegetables, and fish—foods
that promote heart health. And many French people only eat two or three times a day
with limited snacking between meals, an eating pattern that has been linked to a lower
risk for obesity.
Add some Asian fare
Obesity rates in Japan and China are significantly lower than those in the U.S. The
Asian eating pattern includes plenty of green leafy vegetables, soy, tofu, noodles,
and rice. In fact, Asian diets are often loaded with plant-based foods and include
only limited amounts of dairy and poultry. Fish is another mealtime regular, while
red meat is a rarity.
Indian cuisine emphasizes vegetables and legumes (beans and peas). Their curry dishes
are typically seasoned with turmeric, cumin, coriander, and ginger—flavorful alternatives
to sodium. Limiting sodium is an important part of a heart-healthy diet.
Food fusion
To add some global wisdom to your own diet, take these steps:
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Enjoy smaller portions. Calories count, so eating less is a smart way to keep your waistline trim.
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Eat more fruits and vegetables. About 80% of the U.S. population doesn’t eat enough fruit, and nearly 90% doesn’t
eat enough veggies. Aim for 1.5–2 cups of fruit and 2–3 cups of veggies every day.
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Consume legumes, nuts, and seeds. Legumes are rich in fiber and protein. Several nuts and seeds contain healthy polyunsaturated
oils and vitamin E.
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Cook with olive oil rather than butter and other solid fats. Olive oil, a key ingredient in the Mediterranean diet, contains healthy monounsaturated
fats. It makes a good substitute for the saturated fat found in butter, shortening,
and hard stick margarine.
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Eat less fatty meat and processed meat. Substitute with other sources of protein, such as seafood, eggs, lean poultry, and
legumes.
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Avoid consumption of high-fat dairy foods. Nonfat and low-fat options have less saturated fat.
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Choose whole-grain breads and cereals. They contain fiber as well as iron, folate, magnesium, several B vitamins, and other
nutrients.
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Season food with herbs and spices instead of salt to keep sodium levels low. The Dietary Guidelines for Americans recommends that adults should aim for less than
2,300 mg of sodium each day.
When it comes to preventing chronic disease, diet isn’t the only factor. Being physically
active is also important. So consider getting out of that kitchen chair and taking
a brisk walk after your meal. With a globally inspired diet plus regular exercise,
you can reap a world of healthy benefits.