Healthiest Diet in the World
As you may already know, the healthiest diet is one that consists of mostly whole foods, especially those rich in fiber. The diet should also be low in fat and sodium, with plenty of protein. A balanced diet is important to maintain good health, especially as you age. A healthy diet can protect against malnutrition in all its forms, including micronutrient deficiencies and non-communicable diseases (NCDs) such as heart disease, diabetes and cancer.
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Diets are not created equal, so it’s important to choose the one that’s right for you. Choosing the best diet can lead to better overall health and a longer lifespan. Medical News Today spoke with multiple experts in the nutrition space to learn what the world’s healthiest diets have in common.
The Mediterranean diet, which combines traditional eating habits from parts of Greece, Italy and Spain, tops the U.S. News and World Report’s list for the sixth year in a row. The Mediterranean diet received high marks for being heart-healthy, family-friendly and focused on plant foods, among other criteria. It is also known for its brain-boosting benefits and was linked to a lower risk of Alzheimer’s in a 2023 study.
What is the Healthiest Diet in the World?
A typical Mediterranean diet includes plenty of fruits and vegetables, such as bell peppers, eggplants, tomatoes, dark greens and mushrooms. It also incorporates nuts, seeds and olive oil. This diet is rich in potassium, which helps lower blood pressure and prevent stroke. It’s also a good source of omega-3 fatty acids, which can help prevent heart disease. And it promotes moderate alcohol consumption, which has been linked to a lower risk of depression in some studies.
In second place is the DASH diet, which focuses on plant-based foods, limits salt and sugar, and encourages people to eat whole grains. It also promotes regular exercise and can help people lose weight, according to the report. In third place is the pescatarian diet, which allows for fish and other seafood. This diet is rich in protein and fatty fish, as well as vegetables, fruits, nuts and whole grains. It also promotes the use of non-hydrogenated oils and unsweetened beverages like green tea.
The fourth-place finisher is the flexitarian diet, which is an eating plan that allows for both plant and meat-based foods. It is rich in omega-3 fatty acids, fiber and phytochemicals, which are associated with reduced inflammation and a lower risk of heart disease. The vegetarian diet, which is rich in whole grains, beans and other legumes, vegetables, fruits and nuts, came in fifth.
Registered dietitians often get asked what the healthiest diets in the world are, but they don’t usually recommend fad diets. Instead, they recommend incorporating the healthiest elements of different eating plans to meet your unique needs. So if you’re thinking of changing your diet, start by focusing on two or three changes that are achievable and sustainable for you. Then build up your new habits over time. You’ll be on your way to a happier, healthier life in no time!
