Food and the Heart: A Cultural Exploration of Heart-Healthy Cuisines Around the World

Many of us enjoy sampling cuisines from other cultures and countries. Think of your favorite sushi bar or Greek restaurant and how their foods are not only a feast for the eyes but a gastronomic delight for your tastebuds. What might surprise you is how heart-healthy some of those diets are.

Heart health is now recognized as a leading indicator of overall health and well-being. Many experts agree that a heart-healthy diet is one way to achieve an optimum state of cardiovascular health.

What’s in a daily diet goes beyond the local, traditional cuisines most of us are accustomed to. There are a variety of cuisines from all over the world that can make eating healthy fun and adventurous.

Unfortunately, some countries, like the U.S., tend to incorporate more processed foods that are far from their natural state. And research shows that a processed food diet is bad for the heart.

We’ll explore the diverse global heart-healthy cuisines that have unprocessed heart-healthy foods at their diets’ core.

The Mediterranean Diet: A Heart-Healthy Tradition

The Mediterranean diet is one of the world’s most acclaimed and beneficial heart-healthy cuisines, gaining approval from many of the top cardiologists across the globe. The diet is traditional in Italy, Greece, Spain, Lebanon, and Egypt. But people worldwide, particularly in the U.S., have adopted the cuisine as a way to better their overall health and well-being.

The Mediterranean diet has been studied by researchers for its heart-healthy benefits and has proven to reduce inflammation, lower the risk of heart disease, reduce cholesterol and blood pressure, manage blood sugar, and even lower depression and anxiety levels.

What began many centuries ago as a simple staple diet consisting of olive oil, wheat, and grapevines has grown to include many foods considered a cornerstone of healthy eating.

During Roman times, vegetables like leeks, cabbage, onions, artichokes, asparagus, turnips, and celery were incorporated into the region’s diet, as were apples, figs, plums, pears, apricots, and cherries. Almonds, walnuts, and chestnuts were also consumed.

But by the eighth century, rice, eggplant, lemon, saffron, and other spices were introduced into Spanish cuisines and then spread to other Mediterranean countries.

Many centuries later, two mainstays of modern Mediterranean cuisine, tomatoes and peppers, were added to the menu in many Mediterranean homes.

The diet has evolved only slightly in recent years to include more regional favorites. But the cornerstone of the cuisine is a fiber-rich, heart-healthy diet with an abundance of healthy fats and oils, fresh vegetables and fruits, legumes, and whole grains.

Sparser amounts of fish rich in Omega-3 fatty acids and lean poultry are also enjoyed, as is occasional red wine. Red wine has heart-healthy antioxidants that protect the blood vessel linings in the heart against plaque buildup. But moderation is the key when consuming red wine. No more than one glass a day for women and men over age 65, while men under 65 are able to enjoy two glasses a day as part of a heart-healthy cuisine.

Japanese Cuisine: Savoring Heart Health

Traditional Japanese food is beautiful and healthy and relies heavily on fresh, seasonal foods with an “Umami” flavor. Umami, translated, means the essence of deliciousness.

The Japanese diet has been found to lower the risk of cardiovascular disease, encourage healthy digestion, and help one maintain a healthy weight.

In Japan, they say, “Hara hachi bu,” which means “eat until you’re 80% full.” This custom helps prevent overeating and promotes portion control.

The heart-healthy cuisine is fiber-rich with lots of seaweed, pickled fruits and vegetables, fresh vegetables and fruits, soup (including its traditional miso soup), fish rich in Omega 3 fatty acids, soy, and green tea. Japanese green tea contains catechin, which prevents bad LDL cholesterol from forming while increasing good cholesterol, both of which help prevent arteriosclerosis.

The Japanese people also reap the benefits of longevity, having one of the longest life expectancies in the world.

Indian Cuisine: Spices, Flavors, and Heart Well-Being

The Indian diet is soothing to the soul and has diverse flavors with rich ingredients. It’s also good for the heart as it includes lots of turmeric, known for its anti-inflammatory properties.

Plant-based protein diets high in fiber are central to Indian cuisine. Whole wheat, brown rice, millet, and other whole grains are consumed often.

Indian cuisine also focuses heavily on vegetarian options with lots of warm spices, coconut milk, and curries. Lentils, chickpeas, okra, beans, bubbly naan bread, paratha (unleavened whole wheat flatbread), and regional chicken dishes, such as Tikka Masala, are also popular.

But not everything about Indian cuisine is healthy. India accounts for almost 60% of the heart disease burden in the world. Even more concerning is half of all heart attacks in India occur in men under 50.

Genetics plays a role in heart disease risks in India, but there has also been an increased consumption of saturated and trans fats, junk food, and red meat in recent years. Stress and increased sedentary lifestyles due to more Indian workers in call centers are also said to play a role in higher heart disease rates in India.

As with all cuisines, a healthy balance of a nutrient-rich diet and moderation of less-healthy foods is vital for maintaining good health.

Scandinavian Fare: Nordic Influence on Cardiovascular Health

Norway has consistently made the top 10 list of healthiest countries in the world. That may be because of the New Nordic Cuisine Movement.

Traditional Scandinavian fare once consisted of extravagant meals with many complex ingredients.

However, the New Nordic Cuisine movement modernized local Scandinavian meals by emphasizing fresh, seasonal, and local ingredients with a focus on sustainability.

Since then, the movement has spread beyond Scandinavian countries and is becoming renowned worldwide as a favored heart-healthy cuisine.

The Nordic diet is similar to the Mediterranean diet in many ways: lower in complex carbohydrates, healthier whole grains, higher in healthy fats, and little to no processed foods.

The New Nordic Cuisine fuses traditional regional ingredients with modern flavors and cooking techniques.

Five key ingredients are the mainstay of the New Nordic Cuisine. These include:

● Wild produce, including wild produce such as berries, mushrooms, and nettle. Wild produce is common in the Nordic region and is great for making simple meals with delicious, full-bodied flavors. Nettle and wild mushroom soup is a popular dish on the tables of many Nordic folks.

● Foraged ingredients, such as wild herbs, seaweed, and juniper berries. It’s not uncommon for regional chefs to forage for these ingredients to add unique flavors to their dishes. Nordic countries are also fortunate to have access to clean ocean water with various varieties of edible seaweed available.

● Root vegetables, including carrots and potatoes. Scandinavian people combine root vegetables with fish or smoked meat to create a delicious, hearty dish. For instance, Karelian Hot Pot is a traditional meal with beef, carrots, and potatoes.

● Dairy products, including butter and cheese. Some people prefer to avoid butter in their diets. In that case, canola oil is a heart-healthy alternative.

● Game meats and smoked fish, including salmon, herring, and elk. The Omega-3 fatty acid in salmon and herring is particularly beneficial for the heart and has been shown to reduce inflammation, lower blood pressure, decrease triglycerides, and lower blood clotting. Fatty acids also lower your risk of cardiovascular disease and sudden cardiac death. A popular salmon dish in Scandinavian regions is gravlax, a mouth-watering cured salmon served aside a mustard and dill sauce.

Tips for Incorporating Heart-Healthy Elements into Your Diet

Eating a heart-healthy diet is a matter of simply sticking to the basics. Heart-healthy cuisines around the world often include similar foods in their everyday meals, such as plenty of colorful vegetables and fruits, whole grains, and healthy fats. Lean proteins such as Omega-3 fatty acid-rich fish and chicken also seem to be standard fare among the healthiest populations.

You can make cooking fun by incorporating some of the exotic herbs and spices found in cuisines around the world. Spices and herbs do a fantastic job of enhancing the flavors of your meals without the added salt that will increase blood pressure and your risk for heart disease.

A holistic heart-healthy approach is the best way to enhance your health and well-being. This means mindful eating, eating to live and not living to eat, exercising portion control, and getting regular physical activity. All of these play an essential role in offering you better heart health.