Nutritionist Sarah Schenker looks at a selection of countries from different regions around the world to see what lessons we can learn about links between diet and health and longevity.

Lessons from Western Europe

Greece has one of the lowest rates of heart disease among European countries, and the population is known for its longevity. This has been attributed to following a traditional Mediterranean diet that keeps cholesterol levels and blood pressure down, and prevents inflammation that is implicated in heart disease and conditions like arthritis.

The high intake of healthy fats provides the most benefits. Monounsaturated fats found in olive oil and olives are best for preventing inflammation and lowering ‘bad’ (LDL) cholesterol without lowering ‘good’ (HDL) cholesterol.

Omega 3 fatty acids found in oily fish reduce inflammation and make the blood less sticky, and therefore less likely to form a clot that can block arteries and cause heart attacks and strokes. A popular dish in Portugal is grilled sardines, which are a rich source of omega 3 fatty acids.

The traditional diets of both Greece and Portugal include plenty of fruit and vegetables. These provide antioxidants, which help prevent the damage to cells that can initiate heart disease and cancer. Drinking a small amount of red wine everyday also benefits the heart owing to its high antioxidant content.

The Greek diet contains small to moderate amounts of red meat (lamb) and dairy products like Greek yoghurt and feta, which provide a good balance of other nutrients, such as iron and calcium. The traditional Greek diet contains very few sources of trans-fats or sugar with the exception of a little Greek honey drizzled on plain yoghurt.

Lessons from East Africa

Kenya has a very low rate of bowel cancer. This was first noticed by scientists in the 1960s who identified the association between a high intake of fibre in the diet and low incidence of cancer of the bowel.

The national dish of Kenya is a cornmeal mush called Ugali. The cornmeal is cooked with water to a thick consistency and poured out onto a board or plate for everyone to eat from.

Green vegetables are an important staple of the Kenyan diet, as are small amounts of roasted meats.

The central role of ingredients such as cornmeal, peas, beans, potatoes and green vegetables means the typical Kenyan diet is rich in fibre, which prevents constipation, promotes the production of friendly bacteria and protects the gut from cancer.

Lessons from South-East Asia

The obesity epidemic sweeping through much of the industrialised world has clearly bypassed Japan, and you will see very few obese people on the streets. Japan has a very low score in the world ratings for overweight and obesity, which is mostly due to the population's traditional diet and active lifestyle.

The low rates of heart disease in Japan have been attributed in part to a soya-rich diet. There is also some evidence that soya is protective against various cancers (including breast and prostate), as well as osteoporosis and menopausal symptoms.

People in Japan and Thailand tend to eat three meals a day and take little between meals — there is no snacking culture. Portions sizes are small (such as sushi), so people tend not to overeat.

The traditional diet of both Japan and Thailand is low in fat and includes plenty of fish and fresh vegetables. Most dishes are prepared by stir-frying, using a minimal amount of oil; vegetables are flash-fried for just seconds, which means they retain all of their valuable vitamins and absorb minimal fat.

Traditional ingredients used in Thai and/or Japanese cuisine include chicken, prawns, rice, noodles, seaweed, fresh herbs and vegetables, all of which are low in calories.

Be sure to try our Japanese-inspired recipe this month: Teriyaki salmon with cucumber salad.