Asian-style Diet – Winning from the Start Line for Good Vascular Health (1)

The modern Western diet typically includes red meat, processed meat, fried foods and sugary drinks that are classed as unhealthy foods, while the Asian-style diet is healthier and generally associated with a lower incidence rate of chronic diseases.

A report published in Circulation, the journal of the American Heart Association, pointed out that the risk of suffering from heart disease and diabetes is closely associated with dietary factors. Compared to the typical Western-style diet, healthy foods such as soy, unsweetened tea, fruits and vegetables are more commonly found in Asian diets, which helps to promote better cardiovascular health.

Health Benefits of an Asian-style Diet

As early as the 1990s, the Asian-style diet had already drawn the attention of experts in the nutrition field. Researchers at Cornell University and Harvard University found that Asian diets had a greater emphasis on the consumption of plant-based and natural foods, while minimizing the intake of dairy products and red meat at the same time.

The traditional Asian diet consistently ranks the best among diets from around the world. Asians who take the Asian approach typically weigh less than Westerners and have a much lower incidence rate of diabetes and stroke.

Many nutrition experts believe that the strength of the Asian-style diet is the way it ensures a sufficient intake of various important nutrients.

Fresh fruits and vegetables

Compared with Western-style diet, Asians consume more antioxidants through their diet. Antioxidants help protect cells from damage caused by free radicals, they can be commonly found in fresh vegetables and fruits.  Most Asian countries have suitable climates for producing many kinds of fruits and vegetables, especially green leafy vegetables.  The species of green leafy vegetables in Asian countries are more abundant than those found in Europe, American and Mediterranean countries.

Whole grains

Whole grains, potatoes, fruits and vegetables are rich in dietary fiber, which help promote cardiovascular health.

Tea

China, Japan and India are famous tea consuming countries. Tea contains high level of antioxidants, polyphenols have anti-inflammatory property and are effective in reducing blood lipid level.

Beans

Compared to Europeans and Americans who do not like beans mostly, bean dishes are a regular on the dinner table for Asians. Soybeans are rich in protein, calcium, iron, vitamins B1, B2, E and a variety of healthy substances, such as soy isoflavones and soy lecithin. All these substances play an important role in preventing cardiovascular disease and lowering blood lipid level and blood pressure.

Fermented Foods

Asian-style diet also includes a wide range of low-salt and salt-free fermented foods. Fermented beans in China, natto in Japan, kimchi in Korea and tempeh in Indonesia are all the rich sources of probiotics.

Scientific studies have shown that high-fat, high-salt and high-sugar foods are not prone to the growth and reproduction of probiotics, it will also increase the burden on the cardiovascular system and kidneys. Probiotics are classified as “good bacteria” that help maintain and improve health.