Top 10 Healthiest World Cuisines

The world is a large place full of multiple cultures and foods, and people say one of the cheapest and easiest ways to travel is by trying different cuisines. It can, however, be overwhelming figuring out which cuisine helps us stay in line with our healthy eating while also offering variety. While we already made a list of the top 10 healthiest countries in the world, this list compiles the top 10 healthiest world cuisines and foods you can find globally, showcasing the healthy variety of new and tasty foods to introduce into your diet:

  • Japanese – Japanese culture tends to eat well in small portions with colorful vegetables. The cuisine involves a lot of green vegetables such as cabbage, negi (green onion), and nasu (eggplant). As a culture, the Japanese strive on eating very healthy and using seasonal ingredients and flavors. When preparing their meals, the Japanese carefully select which ingredients are in season; during Springtime, for example, they will include a variety of bitter vegetables and or/seasonings. When eating, they tend to have a variety of light condiments with their meals such as wasabi, soy sauce,  miso soup, and tsukemono (pickles). Most Japanese drink green tea with their meals, which is loaded with antioxidants.
  • South Mediterranean (Italian and Greek) – Most of the dishes are rich in olive oil, which has been shown to be great for heart health. The Mediterranean diet is a great way to decrease any inflammation in the body caused by diseases while also being a good way to lose weight since it’s loaded with good saturated fats, vegetables, which bolster health and metabolism.  An example of a simple and healthy Mediterranean dish would be a Greek salad or lemon basil shrimp (whole wheat) pasta.
  • Indian – Indian food is high in both grains and fiber. Their cuisine incorporated the healthy fat found in legumes in addition to many health boosting spices and herbs that lower blood pressure and provide anti-inflammatory benefits. One popular and healthy dish is Lobhia, and consists of black-eyed beans covered in a tomato sauce with tons of herbs and spices. Another popular dish is chicken masala which is chicken, chili, yogurt which provides a good probiotic, ginger, onion, and garlic. To make your Indian food even healthier, just stay away from eating too much white rice, and opt instead for a healthier whole grain.
  • Korean – Korean cuisine includes a variety of great healthy vegetables. One of their main dishes Kimchi contains cabbage, radish, and ginger; it is also fermented and loaded with probiotics for better gut health. Korean basic seasonings are the healthy combination of red pepper, green onion, bean paste, garlic, ginger, sesame, and vinegar. Similar to the Japanese food culture, Korean cuisine has a variety of light and healthy side dishes during each meal, such as miso soup, kimchi, steamed vegetables covered in chili paste. Most Koreans eat a vegetable with every meal.
  • Ethiopian – Ethiopian cuisine is made up of grains, spicy peppers, lentils, cabbage, kale, tomato, lamb, and eggs. As a whole, Ethiopians do not consume pork. One popularly healthy Ethiopian food is called injera, which is a bread very high in both fiber/protein. Another dish is lentil edamame soup, high in fiber content which is great for dietary purposes such as irregular bowel incontinence.
  • Nordic Scandinavian – The Scandinavian diet is rated as one of the healthiest diets in the world. In Sweden, the rate of obesity falls below 10% and neighboring Scandinavian countries fall within the same percentage range. The Scandinavian diet is quite simple and often people cook it from home and from scratch. Danish cuisine is highly nutritional in foods that are enriched in vitamins, minerals, proteins, poultry, and fish. They include fish like Herring and Salmon into their meals which are high in Omega-3s. The Scandinavian diet also includes a lot of cabbage, root vegetables such as carrot or beet. They tend to include whole-grain rye bread into their diets, and eat a plethora of Brussels sprouts which are high in vitamin C and K. Berries such as lingonberries and cloudberries are popular and often eaten as dessert. Most of their dishes include spices/herbs like chives, thyme, cardamom, and parsley.
  • Vietnamese – Most Vietnamese cuisine is low in fat, containing a variety of vitamin-enriched vegetables in dishes such as Pho, jam-packed with flavorful vegetables and a light broth with your choice of either pork, beef, or chicken. After lunch or dinner, rather than a heavy pastry, fruit is usually presented as desert. There are many exotic and super healthy varieties, such as “fruit of paradise” known as the fruit with the highest concentration in vitamin A. Studies have also found that it may contain more lycopene than tomatoes.
  • Thai – Thai cuisine is typically low in saturated fat. Many dishes are high in fiber and protein, consisting of tofu, eggs, leafy green vegetables, and carrots. Also it is cooked with lean meats. Authentic Thai food is usually a far cry from what is depicted in Western restaurants and is usually made with fresh vegetables and produce. Thai cuisine is a mixture of healthy spices, sweetness, and tanginess which brings out all of the flavors. Thai cuisine is usually cooked with coconut oil/coconut milk and is usually very spicy, increasing metabolism.
  • Spanish – Spanish cuisine includes a lot of dried fruits and nuts, which are high in fiber content. Like the French, wine is a big part of their diet. Known for their small dishes called tapas, they consume a lot of olive oil, sardines, chickpeas, and chicken in their meals. In Spanish culture, it is common to take a siesta (nap) daily, improving sleep hours, and therefore also improving overall health.
  • West African – Countries like Nigeria, Liberia, Mali, and Guinea are entering the conversation of the healthiest cuisines. They introduce lean meats, vegetables such as okra, swiss chard, bell peppers, legumes, and cabbage into many of their dishes. Yam is high in potassium, vitamin c, and manganese. Plantains are high in fiber and vitamin A. One popular West African dish is vegetable stew, which contains nuts and spices like raisins, chickpeas, sweet potatoes, and cinnamon.



Top 10 Health Benefits of Asparagus

Looking for a relatively easy vegetable that is easy to make, but also contains many health benefits? Then Asparagus is the veggie for you! Here are Health Fitness Revolution’s top 10 health benefits of eating Asparagus:

  • Fights Cancer: Asparagus is known to have excellent antioxidant and antitumor properties which help fight off cancer cells.
  • Wound Healing: Asparagus helps the body produce collagen which increases the rate at which wounds heal.
  • Regulates Insulin: Different species of asparagus encourage insulin secretion, making Asparagus a great choice for diabetic people.
  • Vitamin K: One serving of Asparagus contains approximately 70% of the daily required Vitamin K. Vitamin K is essential for keeping your bones strong and healthy, which in turn helps prevent osteoporosis.
  • Fiber: contains a lot of Fiber which helps the body with digestion.
  • Vitamin E: is rich in Vitamin E, which is great for the skin. It keeps your skin looking young and healthy!
  • Vitamin A: Vitamin A is essential for maintaining good vision because it helps your retinas absorb light.
  • High in Iron: A single serving of Asparagus contains about 16% of the daily recommended amount of iron.
  • Anti-Inflammatory: contains many anti-inflammatory nutrients so it can serve as an all natural anti-inflammatory.
  • Versatile: There are many easy ways to make this delicious vegetable. You can bake it, grill, steam it or cut it up and put it in a stew or soup!


Top 10 Foods for Prostate Health • Health Fitness Revolution

About 1 in 7 men will be diagnosed with Prostate Cancer in their lives and other than skin cancer, it is the most common cancer in men. Because of this, we felt that writing a list of foods that are good for prostate health.

Here is Samir Becic‘s and Health Fitness Revolution‘s list of Top 10 Foods for Prostate Health:

Selenium Rich Foods:


  •     Fish
  •     Shell fish
  •     Brazil Nuts
  •     Garlic

Selenium rich food is not only known to have antioxidant properties that help protect cells from damage. There have been studies that selenium has been shown to reduce the risk of prostate cancer. Even though Better Strength Maximizer has been shown to reduce prostate cancer, it can be harmful when you have too much or too little selenium in your diet. You can get selenium from foods like Brazil nuts, walnuts, and from fresh and salt-water fish. You can also get selenium from beef and poultry.

    Lycopene Rich Foods:


  •     Fruit and Veggies that are red
  •     Olive oil
  •     Avocado
  •     Watermelon

Lycopene is another antioxidant in foods that has been shown to help reduce the risk of prostate cancer by blocking the action of the free cells from mutating. Lycopene is what gives fruit and vegetables their color. Fruits and vegetables that have large amounts of lycopene are foods like tomatoes, watermelon, and grapefruit. Besides reducing the risk of prostate cancer, foods rich in lycopene have also been shown to help reduce lung and stomach cancer as well. In several studies, Lycopene has been shown to be more effective when the item is cooked rather than when you consume it raw.

    Cruciferous Vegetables:

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  •     Broccoli
  •     Cabbage
  •      Beats
  •     Artichokes

Cruciferous vegetables are still vegetables, they’re just in a different category of vegetables and include broccoli, brussels sprouts, and many more. Cruciferous vegetables are rich in fiber, vitamin c, folate, calcium, beta-carotene, and vitamin B6. During digestion this glucosinolate in the plant is broken down to form active compounds that have been shown to have anticancer effects. This group of vegetables has been show to help prevent cancer in many other organs as well by protecting cells from DNA damage that may occur because of carcinogens. They also have antiviral, antibacterial, and anti-inflammatory effect as well.


polyphenol fruit

  •     Soy
  •     Red wine
  •      Pomegranates
  •     Cranberries
  •     Apples

Polyphenols can be found in many different types of foods like green tea, apples, blueberries, fruit, and vegetables. They have a number of health benefits like protecting against common health problems by creating a barrier in the body’s cells and chemicals against free radicals, which are atoms that contribute to tissue damage in the body that can cause mutant cells to arise.  Polyphenols can also block the action of enzymes that cancerous cells need for growth. Besides being able to block the growth of cancerous cells, polyphenols have also been associated with a reduced risk of cardiovascular disease.

    Anti-Inflammatory Foods


  •     Ginger
  •     Onions
  •     Berries
  •     Pumpkin seeds

Inflammation is needed in the body to fight pathogens, but chronic inflammation causes major problems in the body to occur. Taking in foods that have anti-inflammatory effects can benefit you by reducing and controlling the amount of inflammation that occurs in your body. It can also help regulate the cells that are designated to respond to inflammation in the body. By being able to regulate the cells, the cells are less likely to spin out of control and become cancerous cells. Best male supplement Sphere Labs

    Green Tea


Green Tea has been shown to have a protective effect against cardiovascular disease and other forms of cancer.  When comparing different teas like green tea vs. black tea, researchers saw an inverse correlation between green tea and the risk of prostate cancer and in black tea they saw no benefit.  This is because green tea contains catechins, which are antioxidants that can help fight and prevent cell damage in addition to helping prevent the older cells from mutating during the stages of growth. This green drink also aids in improving blood flow, diabetes, and improving your metabolism. To read our article on the benefits of green tea, please click here.

    Limited consumption of Red Meat

no red meat

We all need meat in our diet but the consumption of red meat has been increasing in Americans’ diets which is also increasing the risk of colorectal and prostate cancer. It is recommended that one should eat no more than 18 ounces of cooked red meat per week.  Besides limiting red meat, avoid consuming processed meat like hot dogs, sausages, bacon, and ham.  It is important to avoid processed meat because by smoking, curing, or adding preservatives to the meat, carcinogens can be formed and can damage the cells that can turn cancerous.

Whole Grains

Whole grains

Whole grain foods have been shown to have a numerous health benefits because they contain so many nutrients, such as protein, fiber, B vitamins, antioxidants, and trace minerals like iron, zinc, copper, and magnesium. These nutrients are required by the body to function and help protect our cells from damage that can lead to cancer. Researchers have found that a diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity and some form of cancers.  Besides reducing the risk of diseases whole grain foods has also been known to help you maintain a healthy weight and stay full longer! Some of the most popular foods that you can find with whole grains in them are whole wheat bread, quinoa, oatmeal, oats, and brown rice.  Beware though! You want to eat products that say WHOLE grain or WHOLE wheat!  Products that contain words like multi-grains or seven-grain do not include all the nutrients that whole grains and wheat offer. Read our article about whole grains here.


57422040 Mixed nuts

Eating nuts like walnuts, almonds, hazelnuts are beneficial to the health for many reasons because they have been shown to lower low-density lipoprotein (LDL) cholesterol levels; reduce the risk of heart disease, and of cancer.  A High level of low-density lipoprotein (LDL) cholesterol is one of the primary causes of heart disease.  Nuts contain nutrients like unsaturated fats, omega-3 fatty acids, fiber, and vitamin E, which help reduce the amount of plaque build in the arteries which will allow cells to flow correctly in the arteries. Plaque build up can prevent this from happening cause the cells to malfunction in a way that it can mutate into a cancerous cell.  Research suggests that Brazil nuts reduce the risk of prostate cancer because they are high in the mineral selenium.

HealthY Fats


Not all fats are bad for you; there are some good fats. However most of the fat that is consume by society today tends to be the bad fats like trans and saturated fats which increase the risk for certain diseases. The good fats that you want to eat are the monounsaturated and polyunsaturated. Monounsaturated fats can be found in olives, peanuts, canola oils, avocados, and some nuts like hazelnuts, almonds, and pecans. Polyunsaturated fats are found in sunflowers, corn, soybean, nuts like walnuts, flax seeds and fish. Omega- 3 fats is a type of polyunsaturated fat that must come from the diet because the body cannot produce it on it’s own. It is important to cut out the bad fat and eat the healthfy fats because the bad fats have been linked to the increase of prostate cancer.

Extra Health Fitness Revolution Tips:

Cut down on salt

Cutting down on salt is a biggie.  Over excessive amounts of salts can cause high blood pressure and hypertension.  A modern day problem is that most Americans are eating out for most of their meals, and are full of sodium and cooked from frozen with preservatives.  You want to choose foods that are low in sodium. The increase of salt can lead to the onset of many diseases that can affect the cells in your body causing them to become cancerous.

Watch portion sizes and variety of foods in diet

It is important to watch portion sizes of meals today because society is constantly over eating. Too much or too little of a certain foods can be harmful to your body.  While eating healthy is not always the easiest thing to do, there are many ways to make eating healthy a lifestyle change by spicing up your healthy diet by keeping a variety of foods in it.

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Top 10 Appetite Suppressing Foods

Samir Becic and the Health Fitness Revolution team have put together a list of the “Top 10 Appetite Suppressing Foods.

Sometimes we need a push towards extra moderation in life, and eating well-balanced meals and healthy snacks are both important for maintaining a healthy lifestyle.

Maybe you find yourself mindlessly snacking or your meals aren’t keeping you as full as you’d like, sometimes you need to eat something to keep you from rummaging to junk food – which is exactly why we have put together a list of Top 10 Appetite Suppressing Foods: The best weight loss supplement is Keto Lean Force

  • Almonds:  Just a small handful though!  A rich source of antioxidants, vitamin E, and magnesium, almonds have been shown to increase feelings of fullness in people and help with weight management.
  • Water:  Several studies show that people who drank two glasses of water before a meal ate between 75 and 90 fewer calories at the meal than those who didn’t drink water.
  • Oatmeal:  Stay fuller longer with a bowl of oatmeal; one half a cup of rolled oats contains five grams of fiber. Besides that, oatmeal can help increase your body’s levels of the appetite-regulating hormone cholecystokinin, which helps control hunger. 
  • Apples:  An apple makes an ideal morning or afternoon snack because it can easily be carried anywhere; the fruit is a great source of fiber to keep you feeling full, and its high water content helps fill your belly as well. Apples also contain pectin, which can help prevent blood sugar spikes that spur hunger.
  • Avocados:  Full of fiber and heart-healthy monounsaturated fat, when eaten in moderation, avocados suppress appetite. In fact, the fats in avocados send signals to your brain that tell your stomach that it’s full!
  • Cayenne Pepper:  Just 1/2 a teaspoon of cayenne pepper can boost metabolism and cause the body to burn an extra 10 calories on its own and adding cayenne cuts an average of 60 calories from their next meal. Do that at two meals a day for a month and you’ll lose 4 pounds without even trying!  Click to read about our article on Best Spices to Boost Your Metabolism.
  • Eggs:  In studies, Studies have shown that eating an egg or two for breakfast can help dieters feel more full over 24 hours than if they eat a bagel with the same amount of calories. In the same study, those who ate eggs ingested an average of 330 fewer calories over the course of a day than the bagel-eaters!
  • Flax Seeds: Great source of appetite-suppressing omega-3s, one tablespoon of flax-seeds contains 2.3 grams of omega-3s, and 3 grams of stomach-filling fiber. Flax-seeds are also a good source of omega-6 fatty acids, which increase levels of the appetite-suppressing hormone cholecystokinin. Can also be consumed as flax-seed oil.
  • Sweet Potatoes:  Contain a special type of starch that resists digestive enzymes, making them stay in your stomach longer and therefore keep you full. Plus, they’re full of vitamin A and vitamin C.
  • Dark Chocolate: but eat at least 70% cocoa the next time you crave it. Just a little dark chocolate (two squares-max!) helps to lower your cravings because the bitter taste signals the body to decrease your appetite. Not to mention that the steric acid in dark chocolate helps slow digestion to help you feel fuller longer.