The World's Healthiest Diets

Rebecca Ruiz, 03.02.10, 04:00 PM EST

Stealing a few eating tips from abroad may keep you healthy into a ripe old age.

In Pictures: The World's Healthiest Diets

Is the American diet really so bad that it's time to look to other countries for help?

That's the premise behind a spate of recent books and Web sites touting plant-heavy diets of various far-away places. Looking at traditional diets has become something of a fad in recent years. Numerous books, including The Jungle Effectand The China Study, have tried to document the link between diet and great health in various countries and regions. Researchers, for example, are still trying to understand how a sweet-potato-based diet may boost longevity on the Japanese island of Okinawa, home to a large population of centenarians. But you don't have to wait for the definitive answer--The Okinawa Diet Plan can be bought right now.

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The latest entrant is The Five Factor World Diet by celebrity trainer and author Harley Pasternak. During his far-flung travels with stars like Jessica Simpson and Hillary Duff, Pasternak noticed that people in many of the countries he visited were slimmer and ate a more nutritious diet than most Americans. The experience left Pasternak (who has a master's degree in exercise physiology and nutrition) convinced that Americans have a lot to learn from the rest of the world.

His book lists countries with healthy diets that also have long life expectancies and low obesity rates. These metrics best capture the effects of a lifetime of good eating and exercise habits, he argues. Japan tops his list because it has a 1.5% obesity rate (for men) and an 82-year life expectancy, vs. a 36.5% obesity rate and a 78-year life expectancy in the United States. South Korea, China and Singapore also do well. France makes the list with a 6.6% obesity rate and an 81-year life expectancy, as do Italy, Spain and Greece. Pasternak's rankings aren't scientifically rigorous, but they may shed light on how other countries eat well and manage to stay healthy.

In Pictures: The World's Healthiest Diets

What virtually all these countries have in common are low-fat diets rich in fish, lean protein, vegetables, fruits and beans. Plant-based diets can reduce cholesterol levels, while fruits and vegetables also contain antioxidants that may protect against cancer. Consumption of certain omega-3 fatty acids found in fish may reduce heart disease risk. Many of the traditional diets only include small amounts of red and processed and salt-cured meats, whose consumption may increase risk of colorectal and stomach cancers.

Most of the countries in question practice portion control. Although they indulge in high-fat cheeses, cured pork and condensed milk coffee drinks, they rarely pig out like Americans. "Whether you adopt one or multiple things [from these countries] and bring them into your life," says Pasternak, "you'll be healthier and lose weight and keep it off."

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Beyond this common-sense message, science doesn't have much to say about which traditional cuisines are the healthiest. It's impossible to tell whether the long life expectancies of some countries are actually the result of better health care systems, not better eating habits. No researcher has developed a method to accurately measure the comparative health benefits of one country's diet vs. another, says Harvard epidemiologist Dimitrios Trichopoulos. "We have no evidence because we don't have a yardstick," he says. There are indications that Japanese and Chinese diets, for example, are protective against chronic diseases and improve longevity, but Trichopoulos says that they haven't been studied enough to say that conclusively.

The one exception, he says, is the Mediterranean diet, high in olive oil, fruits and vegetables, and whole grains. A 2008 meta-analysis of 12 studies of 1.6 million subjects found that people who stick closely to the Mediterranean diet had a 9% lower death rate than people who ate the same diet less stringently, according to the results published in the British Medical Journal. Numerous other studies show it can protect against heart disease.

Five ways to look after your heart

Photo: sxc/lusi

Whether it's Valentine's Day or not, looking after your heart is especially important for South Asians — particularly men — who are more at risk of heart disease than the wider population. However, there are many ways you can protect your heart whilst still enjoying delicious traditional home cooking.

The Portfolio Diet, which was designed by researchers at the University of Toronto and published in 2003, combined what was already known about heart healthy diets with additional research. It offers some useful tips:

1. Have a handful of almonds (badaam) every day.

It sounds like Ma (grandma) was right when she used to force you to eat your badaam in the morning! There is good research to show that eating 30 grams of almonds (around 20) every day as part of a balanced diet can help to reduce your risk. There is also research on walnuts and peanuts, but remember — only have a handful each day, since they are also high in fat and calories.

Photo: Nazma Lakhani

2. Eat 20 grams of soluble fibre every day.

Soluble fibre is found in foods such as porridge oats / oatmeal, muesli, beans, dhal (lentils) and fruits. Aim to have a couple of servings a day. This could mean eating porridge for breakfast and channa (chickpea) curry for your evening meal. Or try the delicious pea and bean salad recipe as an accompaniment to your lunch.

3. Include foods which provide soya protein.

Soya is a low fat vegetable protein which has been shown to help reduce blood cholesterol and the risk of heart disease. Start with 25 grams and gradually work up to 50 grams per day.

Try swapping your usual milk for soya milk. Maybe you could start by making this swap only in hot drinks and using it for cereal once you get used to the taste. One pint will give you around 20 grams of soy protein.

A great snack is roasted soya beans, sometimes called soya nuts. And you could try substituting tofu instead of paneer in stir fries and curries.

You may not like the taste of soya mince, but perhaps you could try mixing lean minced beef with a little soya mince when you're cooking so that you gradually introduce more soya products into your meals.

4. Take a plant sterol or stanol drink daily.

You will find these little drinks in the supermarket, possibly next to the probiotic drinks or milk. Some companies also make yogurts and spreads with plant sterols or stanols.

You need 2 grams per day (check the label). Studies show that this amount can reduce your blood cholesterol by up to 15 per cent, when eaten regularly as part of a balanced diet.

Photo: Nazma Lakhani

5. Take up the usual heart healthy lifestyle advice.

Be wise with your fats, have at least five fruits and vegetablesevery day, eat oily fish once or twice a week, use less salt, eat more whole grains and be more active. Most of all, if you smoke — stop!

Remember, taking on all of these Portfolio Eating Plan tips could help you to reduce your blood cholesterol by up to 25 per cent! Is it worth the effort for you?

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Herbs and spices have a lot of health benefits. Sanaya Chavda lists a few

Herbal magic

Considering they are so easily available today, it's hard to believe that at one point there were wars fought over it. Full of antioxidants, minerals, vitamins and free of calories, spices and herbs can be liberally added to dishes. In fact, when substituted for salt, they can help in reducing bloating, water retention and cravings. Recently, turmeric powder was in the news for evidence that it contains curcumin which can fight Alzheimer's and Dementia, as well as for having anticancer properties. While it has been a staple in Indian cooking for decades, the West is only recently awakening to its benefits. Indian cuisine contains a vast number of important spices which are not present in processed or fast foods. If you've been going for bland food thinking it might be a healthier option, think again! 

    Deepshikha Agarwal, sports physician and dietician says people don't know about the important properties of spices. "Due to the frantic pace of everyday life, most women don't get time to cook and order in or buy readymade meals which lack essential herbs. Even the most basic ginger and garlic is good for digestion, blood purification and releases acidity and curbs gastro problems. Saffron has vital anti-bacterial properties and is a cooling agent as well. Cloves can be used to kill oral bacteria and aid in the digestive process; the list can go on," says Deepshikha. 
    The condiments in our Indian food stimulates the gastric juices, which is why you get constipated eating bland food abroad, says nutritionist Naini Setalvad. "Very few people know, but coriander is the best possible form of calcium. The leaves are an excellent stimulant and it is known to reverse and retard digestive disorders, high cholesterol levels, conjunctivitis, heavy menstrual flow, skin disorders, and most importantly, to 'clean up' the mess caused by years of smoking. Turmeric has been called the 'holy powder' for it's ability to prevent Alzheimer's and cancer cells from multiplying as well as helping with cystic fibroids and sclerosis. The yellow coloured powerful beta carotene can also help reduce your stones, cardiac problems, mouth infections and dental problems. Dill leaves have a stimulating effect. They help cure diarrhoea, dysentery, bad breath, colds, bronchitis, swellings and are good for pregnant women and lactating mothers. 
    Health expert Madhuri Ruia says simple everyday ingredients like cinnamon help regulate blood sugar levels because it contains chromium and zinc and acts as a blood thinner while preventing fungal infections. "Fenugreek or methi relieves sinus and asthma while reducing inflammation and constipation. Even simple adrak chai contains ginger which has volatile eye number," explains Naini. Similarly basil or tulsi has antioxidant properties. It keeps the blood pure and makes your hair and skin to glow. Basil leaves also aid in diabetic treatments, fevers, respiratory problems, kidney oils and pungent phenol compounds like gingerol that help with rheumatoid arthritis," adds Madhuri who feels one shouldn't skip out on these vital herbs and spices when cooking. 
    sanaya.chavda@timesgroup.com 

EAT HEALTHY: Indian cuisine contains a vast number of important spices which are not present in processed foods

REDUCE BLOOD PRESSURE NATURALLY

BT suggests simple steps to keep your blood pressure under control

High blood pressure contributes to an alarming number of deaths each year. Although it may not have apparent symptoms, high blood pressure leads to heart attacks and strokes aside from also causing kidney failure. You can reduce your blood pressure by reducing your weight (if you're obese) and making a few small changes in your life, say doctors. 

• Walk it out — Walking at a brisk pace can help lower your pressure. A good workout will ensure the heart uses oxygen more efficiently. Getting a rigorous cardio workout 4 to 5 times a week can make a huge difference. Start by incorporating about 15 minutes of exercise in your daily routine and slowly increase the time and difficulty level. 

• Deep Breathing — Learning some slow breathing and meditation techniques can do you wonders. It will help reduce stress drastically and keep your blood pressure in check. Try taking out 10 minutes every morning and at night. Inhale and exhale deeply. If you can, join a yoga class for some time so that you can learn the proper method. 

• Go for potassium-rich foods — You have probably heard of the negative effects of sodium on the body and potassium is an essential mineral to counter the effects of sodium on blood pressure. Fruits and vegetables are rich in potassium. Try adding sweet potatoes, tomatoes, orange juice, potatoes, bananas, peas, and prunes and raisins to your regular diet. 

• Go slow on the salt — Whether you have a family history of high blood pressure or not, reducing your intake of salt can make a huge difference to your health. Before adding that extra pinch of salt to your food, think if you really need it. Try substituting salt with lime, garlic, pepper or other herbs and spices. Go slow on processed and packaged foods. Potato chips, frozen chicken nuggets, bacon etc are high in sodium. Try calculating your daily sodium consumption. Keep a food diary and you may be surprised at how much you're taking in. 

• Dark chocolate benefits — The darker variety of chocolate has flavonols that make blood vessels more elastic. Choose one that has at least 70 per cent cocoa to really reap the benefits. 

• Alcohol alert — While it does provide some health benefits, alcohol can also be bad for yourhealth. If consumed in small amounts, it can help prevent heart attacks and coronary artery disease. But, more than one or two drinks and the benefits are gone. Keep a check on your drinking patterns and if you're a heavy drinker, start reducing slowly. Never indulge in binge drinking. Consuming four or five drinks in a row can cause a sudden increase in blood pressure. 

• Tea benefits — Herbal teas are the way to go. In a study conducted, those who sipped on hibiscus tea daily 
lowered their blood pressure. Many herbal teas contain hibiscus or you can always opt for green tea. The effects of caffeine are still debatable. Drinking caffeinated beverages can temporarily increase pressure. The solution is to check your pressure within 30 minutes of drinking a cup of coffee to determine if it works for your body. 

• Reduce work and relax — Reducing the number of hours you spend in office can help lower hypertension. Working overtime makes it hard to exercise and eat healthy. Ensure that you get out of office at a decent hour. Learning to relax by listening to soothing music (Classical, Oriental or Indian instrumental ) can help.

FIGHT IT: Take a brisk walk daily and drink herbal tea to help keep your body healthy and fit

Burn More Fat with These Breakfast Foods

You can give your body a little fat-burning advantage by including items like these in your morning meal:

 eggs, yogurt, and whole-grain cereal.

Breakfast is the most important meal of the day if you're trying to control your appetite and lose weight, 

but these three items in particular have been credited with extra fat-burning and pound-dropping powers in recent studies.

How They Help

Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, 

they lost 65 percent more weight than the dieters who started their day with a bagel and cream cheese. 

The protein in eggs probably helps control appetite, so people eat less. 

(Try this quick recipe for super-satisfying scrambled egg burritos.)

Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up fat burn. 

In one study, obese people on reduced-calorie diets lost 61 percent more fat overall -- and even more belly fat -- 

when they ate three 6-ounce servings of yogurt every day. 

This was compared with the people who had no yogurt in their diets. 

(Short on time? Make this yogurt-enhanced Cranberry Muesli recipe the night before.)

Whole-Grain Cereal: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. 

All the appetite-controlling fiber they pick up in the process probably accounts for the slimming effect. 

Plus, whole grains can help control blood sugar and lower blood pressure, and they 

can even reduce the risk of heart disease and certain cancers. 

(Are multigrain foods just as good? Read this before you go grain shopping.)

Make healthy swaps

Making your diet healthier can feel like a huge task, but incorporating small changes in your everyday routine is easy. Try out these simple swaps that will help you achieve a better balance:

1. 
   Photo: Courtesy of Azmina Govindji
   Choose an unsaturated spread or swap in a reduced calorie mayonnaise instead of butter or ghee. If you spread butter on two slices of bread each day, this clocks up around 10 grams of bad fats, calledsaturated fat. That's about half of the maximum amount recommended for an average woman in a whole day, and around a third of the maximum limit for men. So next time you spread butter on toast, think about whether you could choose a lower-fat, unsaturated spread instead. Instead of spreading ghee on your chapati, could you swap it for a little unsaturated spread? Or when you're slapping butter onto bread for a sandwich, consider if spreading some mayonnaise instead might be an option for you. Reduced calorie mayonnaise has about a tenth of the saturated fat contained in butter.
2. Swap out salt and choose low-salt seasonings and sauces instead. Bought seasonings (like chicken seasoning) and sauces (like soy sauce) can often be high in salt. Read the label and choose those which are either salt-free or low in salt. And try using colourful ground spices like haldi (turmeric), garam masala and coriander seed to season your cooked dishes.
3. Choose diet drinks in place of sugar-rich drinks. A can of regular cola has around seven teaspoons of sugar in it. That could set you back about 140 kcalories (1 kcalorie equals 1 000 calories). When you choose a diet drink, it's likely to be sugar-free and calorie-free. But that's not a green light to go wild! Diet versions of fizzy soft drinks can still rot your teeth. It's good practice to have such drinks with your meal rather than sip them throughout the day.
4. 
   Photo: Courtesy of Azmina Govindji
   
   Photo: Courtesy of Azmina Govindji
   Swap out your usual dinner plate for a smaller one.Simply choosing a smaller plate means you can pile on less food. In time, you'll just get used to having smaller portions, and this can work wonders for your waistline.
5. Add lemon juice and spices to rice instead of butter or oil. You may be in the habit of pouring some oil or adding a knob of butter to the water when you boil rice. Stop and think: how much difference does it really make? Try drizzling on some lemon juice to help keep the rice grains separate, and add spices like jeera (cumin), cloves, cardamom and cinnamon to give you extra flavour.