Which country has the most healthy diet in the world?

November 18, 2025 •

3 min read

According to a study published in The Lancet, poor dietary choices contributed to 11 million deaths worldwide in 2017 alone, highlighting the critical link between diet and health. The question of which country has the most healthy diet is complex, as various nations exhibit unique and beneficial eating patterns associated with increased longevity and low rates of chronic disease.

Quick Summary

This article explores several contenders for the country with the healthiest diet, analyzing the specific cultural eating patterns, core food groups, and proven health benefits of their cuisines. From the fresh, seasonal focus of Japan to the heart-healthy fats of the Mediterranean, we compare leading dietary approaches and examine what makes them so nutritious.

Key Points

Japan's Longevity Secret: The traditional Japanese diet, rich in seafood, vegetables, and fermented foods like miso, contributes to high life expectancy and low obesity rates.
Mediterranean Heart Health: The Mediterranean diet, based on extra virgin olive oil, fruits, vegetables, fish, and nuts, is scientifically proven to reduce the risk of cardiovascular disease.
Nordic Simplicity and Freshness: The Nordic diet emphasizes seasonal, locally sourced foods like whole grains (rye, barley), root vegetables, and fatty fish for heart health and inflammation reduction.
West African Whole Foods: Traditional West African diets focus on unprocessed cereal grains, yams, legumes, and lean protein, ranking highly for healthy food consumption.
Shared Principles: The healthiest diets around the world prioritize whole foods, emphasize plant-based ingredients, include healthy fats, and practice mindful eating and portion control.
Holistic Lifestyle: Healthiest countries often link diet with broader lifestyle factors such as physical activity, community, and less stress, highlighting the importance of a holistic approach to wellness.

Defining a Healthy Diet: More Than Just Food

Determining which country has the most healthy diet requires looking beyond just food groups. A country's culinary traditions are part of a broader lifestyle that often includes physical activity, social dining, and mindful eating. The World Health Organization (WHO) outlines that a healthy diet should be rich in fruits, vegetables, legumes, nuts, whole grains, and low in saturated fats, sugars, and salt. By this measure, several nations and regions stand out for their exemplary eating habits and associated health outcomes.

The Japanese Diet: A Model of Longevity

Japan is frequently cited for its extraordinarily high life expectancy and low obesity rates, with its traditional diet being a primary contributing factor. Key aspects of the Japanese diet include a focus on whole foods like fresh seafood, rice, and a variety of vegetables. Fermented foods such as miso and natto are common and support gut health. The diet is rich in omega-3 fatty acids from fish and high in antioxidants from green tea and sea vegetables. The practice of hara hachi bu, eating until 80% full, is also a staple, promoting calorie control. The Okinawan diet, a regional variation, is particularly known for being low in calories and saturated fat while high in nutrients.

The Mediterranean Diet: Heart-Healthy Eating

The traditional Mediterranean diet is another strong contender, known for its heart-health benefits. It emphasizes plant-based foods, healthy fats, and communal dining. Extra Virgin Olive Oil is a main fat source, valued for its anti-inflammatory properties. The diet includes abundant fresh produce, regular consumption of fish, and moderate amounts of lean protein and nuts. This eating pattern is linked to reduced risk of cardiovascular disease and improved cognitive function.

The Nordic Diet: Fresh and Seasonal

Nordic countries follow a diet that emphasizes local, minimally processed foods, adapting principles similar to the Mediterranean diet to their region. Staples include whole grains like rye and barley, root vegetables, fatty fish rich in omega-3s, and fermented dairy products like skyr. This diet is also associated with heart-health benefits.

Comparison of Leading Healthy Diets


Feature	Japanese Diet	Mediterranean Diet	Nordic Diet
Staple Carbohydrates	Rice, noodles	Whole grains (breads, pasta)	Whole grains (rye, barley)
Primary Fat Source	Omega-3s from fish, healthy plant fats	Extra Virgin Olive Oil (EVOO)	Omega-3s from fish, canola oil
Protein Focus	Seafood, soy products (tofu, natto)	Fish, poultry, legumes	Fish, fermented dairy, legumes
Vegetable Emphasis	Sea vegetables, seasonal produce	Abundant, varied vegetables	Root vegetables, seasonal greens
Fermented Foods	Miso, natto	Yogurt, some cheeses	Skyr, fermented vegetables
Meal Culture	Mindful eating, small portions	Communal, leisurely dining	Seasonal, locally sourced
Key Health Benefits	Longevity, low obesity, gut health	Heart health, anti-inflammatory	Heart health, anti-inflammatory

The West African Diet: Highly Nutritious and Plant-Forward

Traditional diets in West and Central African countries have been recognized for their high consumption of healthy foods. These diets are based on unprocessed foods such as cereal grains, yams, and plantains, with legumes providing protein and fiber. Healthy cooking methods like roasting and steaming are common, and the use of spices adds flavor and potential anti-inflammatory benefits. This dietary approach is naturally low in saturated fats and refined sugars.

Conclusion: A Holistic Approach to Health

While identifying a single country with the absolute most healthy diet is challenging, several nations offer excellent models. Diets in Japan, Mediterranean countries, Nordic countries, and West African nations share common traits: they prioritize whole, unprocessed, plant-based foods, include healthy fats, and often feature fermented foods. These healthy eating patterns are frequently integrated into lifestyles that promote mindful eating, portion control, and social connections. Individuals can enhance their own health by incorporating these principles, focusing on fresh, seasonal ingredients, and adopting a balanced approach to eating. For further information on healthy eating, resources from the World Health Organization are available.

Frequently Asked Questions

The Japanese dietary practice of hara hachi bu, or eating until 80% full, is key to promoting longevity by preventing overeating and managing calorie intake, which is linked to lower disease rates.

The Mediterranean diet benefits heart health due to its emphasis on healthy monounsaturated fats from extra virgin olive oil, along with high intakes of fruits, vegetables, and fiber-rich legumes.

Yes, while both emphasize whole foods and healthy fats, the Nordic diet focuses on ingredients native to its region, such as rye, barley, root vegetables, and fatty fish, while the Mediterranean diet centers on produce and oils from its warmer climate.

Yes, fermented foods like miso and natto in Japan, or kimchi in South Korea, are important sources of probiotics that support a healthy gut microbiome, which is linked to better digestion, immunity, and overall health.

Lifestyle is crucial. The healthiest diets are often part of a broader culture that values mindful eating, smaller portion sizes, physical activity, and communal dining, all of which reinforce positive health outcomes.

Traditional West African diets are very healthy, prioritizing unprocessed foods like cereal grains, vegetables, and legumes. They are naturally low in saturated fats and refined sugars, offering significant nutritional benefits.

Yes, you can adopt the principles by prioritizing whole, unprocessed foods, focusing on plant-based ingredients, using healthy fats, and incorporating mindful eating habits. The goal is to learn from these patterns rather than strictly copying them.