{"id":21630,"date":"2025-07-23T15:58:40","date_gmt":"2025-07-23T13:58:40","guid":{"rendered":"https:\/\/www.foyerglobalhealth.com\/?p=21630"},"modified":"2025-08-18T09:36:34","modified_gmt":"2025-08-18T07:36:34","slug":"the-best-diets-in-the-world","status":"publish","type":"post","link":"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/","title":{"rendered":"The best diets in the world"},"content":{"rendered":"\n<p>Living abroad often makes people long for the foods of home\u2014the smells, the flavors and the social rituals around the table. Yet no matter where you are, certain dietary patterns repeatedly emerge as the healthiest ways to eat. Researchers studying \u201c<a href=\"https:\/\/www.foyerglobalhealth.com\/blog\/blue-zone-countries-the-worlds-healthiest-places-to-live-for-expats\/\">blue zones<\/a>\u201d\u2014regions where people live noticeably longer and suffer fewer chronic illnesses\u2014have identified common threads in the diets of their inhabitants. In this expanded guide, we explore the world\u2019s top diets, what they consist of, why they work and practical tips for making them part of your life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-mediterranean-diet\">The Mediterranean diet<\/h2>\n\n\n\n<p>The Mediterranean diet grew out of traditional eating habits in countries like Greece, Italy and Spain, where lifelong patterns of shared meals, fresh produce and moderate wine consumption coincide with exceptionally low rates of heart disease and many other illnesses. At its core, this eating style emphasizes:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<ul class=\"wp-block-list\">\n<li><strong>Plant-based abundance<\/strong>: Vegetables, fruits, legumes, whole grains, nuts and seeds form the bulk of every meal, supplying fiber, antioxidants and phytonutrients.<\/li>\n\n\n\n<li><strong>Healthy fats<\/strong>: Olive oil\u2014a hallmark of Mediterranean cuisine\u2014replaces butter and other saturated fats, delivering monounsaturated fatty acids that support healthy cholesterol levels.<\/li>\n\n\n\n<li><strong>Seafood and lean proteins<\/strong>: Fish and shellfish provide omega-3 fats linked to lower inflammation and reduced risk of stroke, while poultry, eggs and beans round out protein intake.<\/li>\n\n\n\n<li><strong>Limited red meat and sweets<\/strong>: Red meat appears only occasionally, and desserts rely on fresh fruit or small amounts of honey.<\/li>\n\n\n\n<li><strong>Social and lifestyle context<\/strong>: Meals are shared slowly, often with family or friends, reinforcing work-life balance and stress reduction\u2014factors that bolster overall health.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image aligncenter size-full is-resized is-style-rounded\"><img decoding=\"async\" src=\"https:\/\/www.foyerglobalhealth.com\/wp-content\/uploads\/2024\/03\/edgar-castrejon-1SPu0KT-Ejg-unsplash.jpg\" alt=\"best mediterranean food\" class=\"wp-image-21631\" style=\"width:386px;height:auto\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-why-it-works\">Why it works<\/h3>\n\n\n\n<p>Numerous studies show that high intake of olive oil, vegetables and fish, together with moderate red-wine consumption, can lower blood pressure, improve blood-lipid profiles, support weight maintenance and even preserve cognitive function into older age. Because the diet is flexible and flavorful, long-term adherence is far more realistic than with highly restrictive plans.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:5%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-how-to-adopt-it\">How to adopt it<\/h3>\n\n\n\n<p>Begin by drizzling extra-virgin olive oil on salads and steamed vegetables, swapping white bread for whole-grain, and planning two fish-based meals per week. Host a weekly \u201cMediterranean night\u201d with friends or family, centered on shared dishes like grilled vegetables, chickpea salads, hummus, olives and fresh fruit.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-dash-diet-dietary-approaches-to-stop-hypertension\">The DASH Diet (Dietary Approaches to Stop Hypertension)<\/h2>\n\n\n\n<div class=\"wp-block-columns are-vertically-aligned-center is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p>Originally developed to combat high blood pressure, the DASH diet has become one of the most recommended eating plans for heart health and weight loss. It emphasizes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fruits, vegetables and whole grains<\/strong> to supply potassium, magnesium, fiber and antioxidants.<\/li>\n\n\n\n<li><strong>Low-fat dairy<\/strong> for calcium and protein without excess saturated fat.<\/li>\n\n\n\n<li><strong>Lean meats, poultry and fish<\/strong> in moderate portions, alongside plant proteins such as beans and nuts.<\/li>\n\n\n\n<li><strong>Reduced sodium<\/strong>\u2014ideally under 1,500 mg per day\u2014using herbs, spices and citrus to flavor foods.<\/li>\n\n\n\n<li><strong>Limited sweets and sugar-sweetened beverages<\/strong>, focusing instead on fresh fruit for dessert.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image aligncenter size-full is-resized is-style-rounded\"><img decoding=\"async\" width=\"1920\" height=\"2560\" src=\"https:\/\/www.foyerglobalhealth.com\/wp-content\/uploads\/2025\/06\/nadine-primeau-l5Mjl9qH8VU-unsplash-scaled.jpg\" alt=\"Photo of green vegetables and fruit attractively arranged on a plate and on the table, with a spoon and fork. The vegetables include broccoli, avocado, cucumber, lettuce, green beans, etc.\" class=\"wp-image-27001\" style=\"width:310px;height:auto\" srcset=\"https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/06\/nadine-primeau-l5Mjl9qH8VU-unsplash-scaled.jpg 1920w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/06\/nadine-primeau-l5Mjl9qH8VU-unsplash-225x300.jpg 225w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/06\/nadine-primeau-l5Mjl9qH8VU-unsplash-768x1024.jpg 768w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/06\/nadine-primeau-l5Mjl9qH8VU-unsplash-1152x1536.jpg 1152w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/06\/nadine-primeau-l5Mjl9qH8VU-unsplash-1536x2048.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-why-it-works-0\">Why it works<\/h3>\n\n\n\n<p>By boosting nutrient-dense, potassium-rich foods and cutting back on salt, DASH can lower systolic blood pressure by up to 11 points in just two months. Many who follow the DASH eating plan also experience modest weight loss, improved blood-lipid profiles and better insulin sensitivity.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:5%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-how-to-adopt-it-0\">How to adopt it<\/h3>\n\n\n\n<p>Start your day with a bowl of oatmeal topped with berries. Plan at least four vegetable-centric meals weekly. Replace high-salt snacks with raw nuts or sliced fruit. Keep a salt-tracker app handy and swap saltshakers for spice mixes.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-nordic-diet\">The Nordic diet<\/h2>\n\n\n\n<p>Inspired by <a href=\"https:\/\/www.foyerglobalhealth.com\/blog\/expatriating-to-scandinavia-reasons-for-success\/\">Scandinavian countries<\/a> and traditions, the Nordic diet shares the Mediterranean focus on plant foods but uses regional ingredients:<\/p>\n\n\n\n<div class=\"wp-block-columns are-vertically-aligned-center is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<ul class=\"wp-block-list\">\n<li><strong>Modest amounts of dairy<\/strong> and lean meats, plus free-range eggs.<\/li>\n\n\n\n<li><strong>Whole grains<\/strong> such as rye, barley and oats, often in dense breads or porridges.<\/li>\n\n\n\n<li><strong>Fatty fish<\/strong> like herring and salmon, rich in omega-3s.<\/li>\n\n\n\n<li><strong>Root vegetables<\/strong> and cruciferous greens, as well as wild berries packed with antioxidants.<\/li>\n\n\n\n<li><strong>Rapeseed (canola) oil<\/strong> in place of olive oil, offering a balanced fatty-acid profile.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image aligncenter size-large is-resized is-style-rounded\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.foyerglobalhealth.com\/wp-content\/uploads\/2024\/03\/micheile-henderson-t05q7TZObzc-unsplash-1024x683.jpg\" alt=\"nordic diet\" class=\"wp-image-21635\" style=\"width:336px;height:auto\" srcset=\"https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/micheile-henderson-t05q7TZObzc-unsplash-1024x683.jpg 1024w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/micheile-henderson-t05q7TZObzc-unsplash-300x200.jpg 300w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/micheile-henderson-t05q7TZObzc-unsplash-768x512.jpg 768w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/micheile-henderson-t05q7TZObzc-unsplash-1536x1024.jpg 1536w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/micheile-henderson-t05q7TZObzc-unsplash-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-why-it-works-1\">Why it works<\/h3>\n\n\n\n<p>Clinical trials show the Nordic diet can lower LDL cholesterol, reduce inflammation and support weight loss\u2014attributes driven by its emphasis on fiber, healthy fats and seasonal eating. Sustainability is also a feature: eating locally sourced foods minimizes environmental impact.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:5%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-how-to-adopt-it-1\">How to adopt it<\/h3>\n\n\n\n<p>Explore Scandinavian cookbooks for recipes like pickled herring on rye crispbread, barley-and-mushroom pilafs or roasted root-vegetable medleys. Use rapeseed oil in your dressings and opt for whole-grain matches instead of refined grains.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-japanese-diet-amp-okinawa-variant\">The Japanese diet &amp; Okinawa Variant<\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p><a href=\"https:\/\/www.foyerglobalhealth.com\/destination\/preparing-to-move-to-japan-our-top-tips\/\">Japan\u2019<\/a>s traditional cuisine combines rice, soy and seafood into low-calorie, nutrient-dense meals. In Okinawa\u2014known for the world\u2019s highest proportion of centenarians\u2014dietary patterns include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hara hachi bu<\/strong>: The practice of eating until about 80% full helps maintain caloric balance.<\/li>\n\n\n\n<li><strong>Staple carbohydrates<\/strong>: Rice, sweet potatoes (particularly purple yams) and other tubers.<\/li>\n\n\n\n<li><strong>Plant proteins<\/strong>: Tofu, natto (fermented soybeans) and other soy-based foods provide complete proteins and probiotics.<\/li>\n\n\n\n<li><strong>Seafood and seaweed<\/strong>: Fish, shellfish and sea vegetables offer iodine, omega-3s and trace minerals.<\/li>\n\n\n\n<li><strong>Green tea<\/strong>: Rich in catechins that may support cardiovascular health and weight control.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image aligncenter size-large is-resized is-style-rounded\"><img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.foyerglobalhealth.com\/wp-content\/uploads\/2024\/03\/clifford-AGyGQsSeV48-unsplash-683x1024.jpg\" alt=\"japanese diet\" class=\"wp-image-21636\" style=\"width:275px;height:auto\" srcset=\"https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/clifford-AGyGQsSeV48-unsplash-683x1024.jpg 683w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/clifford-AGyGQsSeV48-unsplash-200x300.jpg 200w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/clifford-AGyGQsSeV48-unsplash-768x1152.jpg 768w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/clifford-AGyGQsSeV48-unsplash-1024x1536.jpg 1024w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/clifford-AGyGQsSeV48-unsplash-1365x2048.jpg 1365w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/clifford-AGyGQsSeV48-unsplash-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-why-it-works-2\">Why it works<\/h3>\n\n\n\n<p>Clinical trials show the Nordic diet can lower LDL cholesterol, reduce inflammation and support weight loss\u2014attributes driven by its emphasis on fiber, healthy fats and seasonal eating. Sustainability is also a feature: eating locally sourced foods minimizes environmental impact.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:5%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-how-to-adopt-it-2\">How to adopt it<\/h3>\n\n\n\n<p>Explore Scandinavian cookbooks for recipes like pickled herring on rye crispbread, barley-and-mushroom pilafs or roasted root-vegetable medleys. Use rapeseed oil in your dressings and opt for whole-grain matches instead of refined grains.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-flexitarian-and-plant-based-diets\">Flexitarian and Plant-Based Diets<\/h2>\n\n\n\n<div class=\"wp-block-columns are-vertically-aligned-center is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p>Flexitarianism blends the best of vegetarian and omnivorous eating\u2014eating mostly plant foods while still allowing occasional meat or fish. Fully plant-based (vegan) diets eliminate all animal products.<\/p>\n\n\n\n<p><strong>Core Tenets<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vegetables, fruits, whole grains, legumes and nuts<\/strong> provide the base of every meal.<\/li>\n\n\n\n<li><strong>Minimal processed foods<\/strong>, refined sugars and unhealthy fats.<\/li>\n\n\n\n<li><strong>Occasional or no meat<\/strong> and dairy, focusing on nutrient-dense plant proteins.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image aligncenter size-large is-resized is-style-rounded\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.foyerglobalhealth.com\/wp-content\/uploads\/2024\/05\/anh-nguyen-kcA-c3f_3FE-unsplash-1024x1024.jpg\" alt=\"healthy food\" class=\"wp-image-22126\" style=\"width:323px;height:auto\" srcset=\"https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/05\/anh-nguyen-kcA-c3f_3FE-unsplash-1024x1024.jpg 1024w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/05\/anh-nguyen-kcA-c3f_3FE-unsplash-300x300.jpg 300w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/05\/anh-nguyen-kcA-c3f_3FE-unsplash-150x150.jpg 150w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/05\/anh-nguyen-kcA-c3f_3FE-unsplash-768x768.jpg 768w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/05\/anh-nguyen-kcA-c3f_3FE-unsplash-1536x1536.jpg 1536w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/05\/anh-nguyen-kcA-c3f_3FE-unsplash-2048x2048.jpg 2048w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/05\/anh-nguyen-kcA-c3f_3FE-unsplash-330x330.jpg 330w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-why-it-works-3\">Why it works<\/h3>\n\n\n\n<p>Research from the British Dietetic Association and the American Heart Association highlights that diets rich in plant foods lower risk of heart disease, type 2 diabetes and certain cancers. High fiber and low saturated-fat intake also help with long-term weight management.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:5%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-how-to-adopt-it-3\">How to adopt it<\/h3>\n\n\n\n<p>Try \u201cMeatless Mondays,\u201d cooking lentil chili or chickpea curries as your main weekly meal. Replace dairy milk with fortified plant milks. Ensure adequate B12 and iron through fortified foods or supplements, and explore plant-based meat alternatives sparingly.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-intermittent-fasting-and-time-restricted-eating\">Intermittent fasting and time-restricted eating<\/h2>\n\n\n\n<p>Rather than prescribing specific foods, intermittent fasting (IF) focuses on when you eat. Popular methods include:<\/p>\n\n\n\n<div class=\"wp-block-columns are-vertically-aligned-center is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<ul class=\"wp-block-list\">\n<li><strong>16:8 method<\/strong>: Fast for 16 hours and eat during an 8-hour window each day.<\/li>\n\n\n\n<li><strong>5:2 plan<\/strong>: Eat normally five days per week; restrict calories to about 500\u2013600 on two nonconsecutive days.<\/li>\n\n\n\n<li><strong>Alternate-day fasting<\/strong>: Eat normally one day, then fast or eat very little the next.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image aligncenter size-large is-resized is-style-rounded\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.foyerglobalhealth.com\/wp-content\/uploads\/2025\/07\/pablo-merchan-montes-Orz90t6o0e4-unsplash-1024x683.jpg\" alt=\"A young woman smiles as she closes her eyes to better enjoy the food she is eating with her fork. It is a pasta salad. The surrounding decor is natural.\" class=\"wp-image-27964\" style=\"width:323px;height:auto\" srcset=\"https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/07\/pablo-merchan-montes-Orz90t6o0e4-unsplash-1024x683.jpg 1024w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/07\/pablo-merchan-montes-Orz90t6o0e4-unsplash-300x200.jpg 300w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/07\/pablo-merchan-montes-Orz90t6o0e4-unsplash-768x512.jpg 768w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/07\/pablo-merchan-montes-Orz90t6o0e4-unsplash-1536x1024.jpg 1536w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/07\/pablo-merchan-montes-Orz90t6o0e4-unsplash-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-why-it-works-4\">Why it works<\/h3>\n\n\n\n<p>By limiting the eating window, IF naturally reduces calorie intake and can improve insulin sensitivity, lower fasting blood glucose and support weight loss. Emerging research also suggests IF may trigger cellular repair processes that protect against aging.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:5%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-how-to-adopt-it-4\">How to adopt it<\/h3>\n\n\n\n<p>Start with a 12-hour overnight fast\u2014for example, finish dinner by 7 p.m. and have breakfast at 7 a.m.\u2014then gradually extend the fast period. During eating windows, focus on nutrient-dense meals, and stay hydrated with water, herbal teas or black coffee.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-mind-diet-mediterranean-dash-intervention-for-neurodegenerative-delay\">The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)<\/h2>\n\n\n\n<p>The MIND diet combines elements of Mediterranean and DASH approaches with an emphasis on brain-protective foods:<\/p>\n\n\n\n<div class=\"wp-block-columns are-vertically-aligned-center is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<ul class=\"wp-block-list\">\n<li><strong>Green leafy vegetables<\/strong>: Spinach, kale and collards at least six times per week.<\/li>\n\n\n\n<li><strong>Berries<\/strong>: Blueberries, strawberries or blackberries at least twice per week for flavonoids.<\/li>\n\n\n\n<li><strong>Nuts, whole grains and olive oil<\/strong> for healthy fats and fiber.<\/li>\n\n\n\n<li><strong>Fish, poultry and beans<\/strong> for lean protein sources.<\/li>\n\n\n\n<li><strong>Minimal red meat, butter, cheese and sweets<\/strong>.<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<figure class=\"wp-block-image aligncenter size-large is-resized is-style-rounded\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.foyerglobalhealth.com\/wp-content\/uploads\/2025\/04\/pexels-annelies-brouw-976954-2835751-1024x683.jpg\" alt=\"A bowl of yoghurt with granola, a strawberry and redcurrants, placed on a wooden table with a grey napkin.\" class=\"wp-image-26181\" style=\"width:323px;height:auto\" srcset=\"https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/04\/pexels-annelies-brouw-976954-2835751-1024x683.jpg 1024w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/04\/pexels-annelies-brouw-976954-2835751-300x200.jpg 300w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/04\/pexels-annelies-brouw-976954-2835751-768x512.jpg 768w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/04\/pexels-annelies-brouw-976954-2835751-1536x1024.jpg 1536w, https:\/\/globalhealth.insurance\/wp-content\/uploads\/2025\/04\/pexels-annelies-brouw-976954-2835751-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-why-it-works-5\">Why it works<\/h3>\n\n\n\n<p>High adherence to the MIND diet has been associated with a significant slowing of cognitive decline and reduced risk of Alzheimer\u2019s disease. Its mix of antioxidant-rich plants and healthy fats supports neuronal health and reduces inflammation.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:5%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"h-how-to-adopt-it-5\">How to adopt it<\/h3>\n\n\n\n<p>Aim to fill half your plate with vegetables, include a daily handful of nuts, enjoy two berry-rich breakfasts each week and cook with olive oil rather than butter. Swap high-fat cheeses for beans or legumes in salads and side dishes.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-common-principles-for-a-healthy-diet\">Common principles for a healthy diet<\/h2>\n\n\n\n<p>Although each of these eating patterns has its own regional roots and unique features, they share seven key traits:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Abundance of plant foods<\/strong>: vegetables, fruits, legumes, whole grains and nuts deliver fiber, vitamins, minerals and antioxidants.<\/li>\n\n\n\n<li><strong>Healthy fats<\/strong>: mainly from olive, rapeseed or other unsaturated oils, as well as omega-3\u2013rich fish.<\/li>\n\n\n\n<li><strong>Moderate lean protein<\/strong>: fish, poultry, eggs or plant proteins rather than large portions of red or processed meats.<\/li>\n\n\n\n<li><strong>Minimal processed foods and added sugars<\/strong>: focus on whole or lightly processed ingredients.<\/li>\n\n\n\n<li><strong>Portion control and mindfulness<\/strong>: practices like \u201chara hachi bu\u201d or time-restricted eating help regulate calorie intake.<\/li>\n\n\n\n<li><strong>Social eating and lifestyle<\/strong>: meals shared with loved ones, regular physical activity and stress-management routines enhance diet quality.<\/li>\n\n\n\n<li><strong>Flexibility for long-term adherence<\/strong>: sustainable weight loss and health benefits arise when a diet fits your culture, preferences and life circumstances.<\/li>\n<\/ol>\n\n\n\n<p>Adopting any of these evidence-based diets can help you manage weight, lower blood pressure, reduce heart-disease risk and support longevity. Pair your chosen diet with regular exercise, adequate sleep and stress-reduction techniques for the best result this year and beyond.<\/p>\n\n\n\n<p>If you want to talk to a doctor about your eating habits or have questions about food intake or nutrition, you can request our Get Fit program via the <a href=\"https:\/\/ecare.globalhealth.insurance\/en-UK?language=en-UK\" target=\"_blank\" rel=\"noreferrer noopener\">Ecare portal<\/a> or schedule a video call in your preferred language. Our doctors are here for you!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Living abroad often makes people long for the foods of home\u2014the smells, the flavors and the social rituals around the table. Yet no matter where you are, certain dietary patterns repeatedly emerge as the healthiest ways to eat. Researchers studying \u201cblue zones\u201d\u2014regions where people live noticeably longer and suffer fewer chronic illnesses\u2014have identified common threads [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":21629,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[314],"class_list":["post-21630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"acf":{"post_subtitle":"","post_badge":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The best diets in the world | Global Health<\/title>\n<meta name=\"description\" content=\"Discover the top diets revolutionizing health and wellness worldwide. 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From the Mediterranean diet&#039;s heart-healthy benefits to the Nordic diet based on seasonal foods, improve your well-being with these proven approaches.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/\" \/>\n<meta property=\"og:site_name\" content=\"Global Health\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-23T13:58:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-18T07:36:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/staging.globalhealth.insurance\/wp-content\/uploads\/2024\/03\/farhad-ibrahimzade-qgGc_1a6xGc-unsplash-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1440\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Marine Nham\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marine Nham\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/\"},\"author\":{\"name\":\"Marine Nham\",\"@id\":\"https:\/\/globalhealth.insurance\/#\/schema\/person\/8b342d3580e6a6e533f091861fd9ef3c\"},\"headline\":\"The best diets in the world\",\"datePublished\":\"2025-07-23T13:58:40+00:00\",\"dateModified\":\"2025-08-18T07:36:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/\"},\"wordCount\":1589,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/globalhealth.insurance\/#organization\"},\"image\":{\"@id\":\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/farhad-ibrahimzade-qgGc_1a6xGc-unsplash-scaled.jpg\",\"articleSection\":[\"Health\"],\"inLanguage\":\"en\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/\",\"url\":\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/\",\"name\":\"The best diets in the world | Global Health\",\"isPartOf\":{\"@id\":\"https:\/\/globalhealth.insurance\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/globalhealth.insurance\/blog\/the-best-diets-in-the-world\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/globalhealth.insurance\/wp-content\/uploads\/2024\/03\/farhad-ibrahimzade-qgGc_1a6xGc-unsplash-scaled.jpg\",\"datePublished\":\"2025-07-23T13:58:40+00:00\",\"dateModified\":\"2025-08-18T07:36:34+00:00\",\"description\":\"Discover the top diets revolutionizing health and wellness worldwide. 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