The Japanese are living the longest in the world, but according to a study Spain will take the throne for the longest and to have such a long life is mainly due to eating.
* Replace Japan?
According to the American Institute of Health Metrics and Evaluation, the average life expectancy of Spaniards will be 85.8, higher than the average life expectancy of 85.7 people in Japan. The next countries with the highest life expectancy are Singapore and Switzerland.
Meanwhile, the US dropped the most, although the average life expectancy of the people in this country increased by 1.1 years.
The American Institute for Health Metrics and Evaluation predicts life expectancy by many criteria including: quality of health care system and influencing factors (disease, diet, smoking habits…). Spain has the best healthcare system in the world and is almost free for the people. Research also shows that the Mediterranean diet contributes to human longevity.
Like the Japanese, the Spaniards mainly eat fish, vegetables, and nuts.
* Eat lots of fish and vegetables.
Tojima Yasuo, a Japanese food expert, shared that when he was looking for books on Japanese food menus, he discovered that there was a book by an anonymous nutritionist. But the diet he introduced was very famous and passed down from generation to generation.
In the process of researching, he said that perhaps Japan is fortunate to own many healthy foods favored by nature such as fish, vegetables, etc.
The Japanese ancestors have passed on a full and balanced menu of nutrients, especially the Japanese use a lot of mushrooms, small fish with green backs, seaweed, sesame, and beans as sources of nutrients. extremely precious.
But so far, fish seems to appear less in Japanese meals instead of fast food, perhaps because of that, Japanese longevity is about to be usurped by Spain.
* Diet decides .
According to Dr. BS Truong Hong Son – Director of the Vietnam Institute of Applied Medicine, the Mediterranean diet originates from the traditional foods of countries such as Italy and Greece.
In the 1960s, this diet focused on foods such as: vegetables, tubers, fruits, fish and whole grains, but focused more on foods typical of fish.
Whole grains have been found to be rich in fiber to help reduce the risk of cardiovascular disease. The American Heart Association, the American Dietetic Association and the guidelines for the National Cholesterol Education Program in the United States have come to the same conclusion that the quality of dietary fiber should be increased to prevent disease. .
* Reduce cardiovascular risk with the Mediterranean diet.
A review of cohort studies found a reduced risk of cardiovascular disease with daily fruit consumption. Many studies have shown that the consumption of vegetables and fruits is associated with lower blood pressure.
Although the mechanism of the effects of fruits and vegetables on health has not been clearly proven, the hypothesis of antioxidants and fiber has been supported by scientists.
In addition, vegetables are also low in calories and sodium. The World Health Organization recommends eating 400 grams of vegetables per day.
Mediterranean Diet The Mediterranean diet can help you reduce your risk of cardiovascular disease, diabetes, Alzheimer’s, high cholesterol, and other chronic diseases.
These are the results of two meta-reviews of seven cohort studies in 2010. A 2013 Spanish randomized intervention study concluded that a Mediterranean diet with olive oil induced reduce the incidence of cardiovascular diseases in all study subjects at risk of cardiovascular disease.
• Eat mainly plants such as fruits and vegetables, whole grains, beans and seeds.
• Use spices and aromatic leaves to prepare food; Reduce salt
• Limit red meat meals to only a few times per month
• Drink wine in moderation (this depends on personal preference)
• Exercise and exercise regularly
The rule of the Mediterranean diet is to eat every day: Vegetables, fruits, nuts, beans, potatoes, whole grain rice, black bread, herbs, spices, fish, seafood and vegetables. extra virgin olive oil.
– Eat limited: Red meat (pork, beef).
Avoid: sugary drinks, processed meats, white rice, white bread, refined oils and other highly processed products.
The strength of the Mediterranean diet is that you don’t have to pay too much attention to counting calories or nutrients (protein, fat, starch) when following this diet.