Coronary heart disease, stroke and diabetes are consistently included in the top ten leading causes of death worldwide, but each of these diseases can be prevented or controlled through proper nutrition. Likar.info tells which kind of cuisine best to cope with the risk of cardiovascular, gastrointestinal, endocrine and other chronic diseases.
1. Mediterranean cuisine
Thanks to fresh fruit and vegetables, cereals from whole grains, nuts, fish and olive oil as the main source of fat Mediterranean diet gained status as the healthiest in the world. It is a magical combination of ingredients improves the overall health, addressing prevention of stroke, type 2 diabetes, cancer and even dementia.
Analysis of medical data of more than 1.5 million adults showed that switching to the Mediterranean diet reduces the risk of cardiovascular diseases, Alzheimer’s disease and Parkinson’s disease.
Key components of Mediterranean cuisine: vegetables, fruits, beans, nuts, whole grains, herbs and spices instead of salt, fish and poultry, limited consumption of red meat, red wine in moderation.
2. Japanese cuisine
A recent study has confirmed that high life expectancy of Japanese are required the traditional diet, which is practically not used the products long-term storage, and the taste and appearance of dishes minimally differ from the original.
In 2005 the Japanese government issued guidance on healthy eating, encouraging people to consume less processed food with high carbohydrate content. Instead, they were encouraged to eat more rice and vegetables. After 10 years, the researchers found that among participants who followed the guidance, the mortality rate from cardiovascular disease decreased by 15%.
Key components of Japanese cuisine: an abundance of fresh produce, rice, wheat and buckwheat noodles, fish and seafood, beans, vegetables, moderate consumption of meat, matcha green tea, a wide variety of dishes, small portions.
3. Scandinavian kitchen
Unlike the Japanese and Mediterranean diet, the benefits of Nordic cuisine knows far fewer people. Meanwhile, a recent study published in the “American journal of clinical nutrition” showed that a Nordic diet helps to reduce inflammation in the body, and with them a reduced risk of developing colon cancer.
Healthy Nordic cuisine makes the high fiber content, cool attitude to sugar, plenty of vegetables and fruits. Also, the inhabitants of Sweden, Denmark, Norway, Finland and Iceland eat less processed meat and dairy products.
Key components of Nordic cuisine: oily fish (herring, mackerel, flounder, salmon), seafood, rye bread, fruit, milk, cheese, barley, semolina, rice cereal, drinks from a dogrose.
4. West African cuisine
Researchers at Cambridge University evaluated the quality of power in several countries in West Africa ( in Mali, Chad, Senegal and Sierra Leone), and came to the conclusion that the local diet is not inferior in fiber and polyunsaturated fatty acids omega-3 even Japanese cuisine. Also, residents of this region are significantly less likely to suffer diabetes type 2 diabetes and obesity, which, however, can be explained by the moderate amount of food.
Key components of West African dishes: rice, yams, fish, peanuts, tomatoes, onions, cinnamon, bananas, pineapple, mango, raisins, poultry, spices.
5. French cuisine
Scientists have been trying to unravel the paradox of the French diet: how this nation is able to eat foods high in saturated fat, but have such low rates of cardiovascular diseases and obesity?
One study showed that the key is the amount of food consumed. Yes, the French love croissants, cheese and meat, but they consume them moderately: the majority of meals in Parisian restaurants contain an average of 277 g of food, whereas in the USA, where obesity has reached epidemic proportions, the average amount is 350 g.
Key components of French cuisine: cheese, vegetables, wine, olive oil, beans, greens, apples, poultry, seafood and fish, red wine, cognac.