The Japanese population, on average, survives the other G7 countries (France; Germany; Italy; Japan; United States; United Kingdom and Canada), according to an international comparison published in the European Journal of Clinical Nutrition last year. This trend is partly due to the remarkably low mortality rates due to ischemic heart disease and cancer (mainly breast and prostate). Research published in the British Medical Journal (BMJ) suggests that the Japanese diet may be responsible for life expectancy numbers.
Strict adherence to these guidelines constitutes a diet low in saturated fats and with few processed foods, but rich in carbohydrates.
“Our findings suggest that the balanced consumption of energy, grains, vegetables, fruits, meats, fish, eggs, soy products, dairy products, confectionery and alcoholic beverages can contribute to longevity, decreasing the risk of death, mainly due to cardiovascular diseases. Japanese ”, concluded the researchers.
The researchers behind the international comparison suggested that the Japanese diet also incorporated the best aspects of the Westernized diet.
“The typical Japanese diet, characterized by plant and fish foods, as well as a modest Westernized diet, such as meat, milk and dairy products, may be associated with longevity in Japan,” they wrote.
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What to avoid
In general, you should avoid foods that are high in saturated fat, as they increase the levels of “bad” cholesterol in the blood.
Bad cholesterol, also known as LDL cholesterol, is a waxy substance that builds up inside artery walls.
According to the NHS, foods high in saturated fat include:
- Meat pies
- Sausages and fatty cuts of meat
- Butter
- Ghee – a type of butter often used in Indian cuisine
- Lard
- Cream
- Hard cheese
- Cakes and Biscuits
- Foods that contain coconut or palm oil.
“You should also try to avoid too much sugar in the diet, as this can increase your chances of developing diabetes,” warns the health agency.
The other important tip to increase longevity is to exercise regularly.
Exercise can reduce the risk of a range of chronic illnesses, such as cancer and heart disease.
Aerobic exercise generally provides the greatest health benefits.
As Harvard Health reports, almost all research related to the benefits of exercise in combating disease revolves around cardiovascular activity, which includes walking, running, swimming and cycling.
“Experts recommend training at moderate intensity when performing aerobic exercises – a brisk walk that accelerates breathing is an example,” advises the health agency.
“This level of activity is safe for almost everyone and provides the desired health benefits.”
Additional health benefits can flow from the increased intensity.
“In general, 75 minutes of vigorous intensity activity can give health benefits similar to 150 minutes of moderate intensity activity,” says the NHS.