The secret behind Spain’s reign as the world’s healthiest country
In a few short years, Spain ascended to the top of Bloomberg’s Global Health Index, surpassing Italy and securing the title of the healthiest country in the world. Closely following Italy in the rankings are Iceland, Japan, Switzerland, Sweden, Australia, Singapore, Norway, and Israel. So, what set these countries apart? Here we share some of the key factors that propelled Spain to the top of the ranking.
Life expectancy: A key differentiator
Spain boasts an impressive average life expectancy of 83.5 years, which is foreseen to rise to 85.8 by 2040, potentially surpassing Japan’s projected 85.7 years. This projection comes from a report by the Institute for Health Metrics and Evaluation at the University of Washington.
The Mediterranean diet: A nutritional powerhouse
One significant factor contributing to Spain’s health supremacy is the Mediterranean diet. This diet is rich in healthy fats and legumes, fruits and vegetables, with a lower intake of red meats and processed foods. Key elements include:
Extra Virgin Olive Oil: According to the Spanish Heart Foundation, olive oil offers several benefits due to its high content of monounsaturated (oleic acid) and polyunsaturated fats (linoleic acid): Raises HDL (good) cholesterol levels, lowers LDL (bad) cholesterol, helps control high blood pressure, reduces thrombosis and prevents diabetes. The recommended daily amount is three to six servings, but those with obesity should follow their doctor’s advice.
Nuts: According to the Mayo Clinic, studies show that regularly eating nuts reduces inflammation associated with heart disease and diabetes. Adults should aim for 4 to 6 servings of unsalted nuts per week as part of a healthy diet. A serving is a small handful (1.5 ounces or 43 grams) of whole nuts or 2 tablespoons of nut butter. It’s best to choose raw or dry-roasted nuts instead of oil-cooked nuts.
Fish Over Meat: Fish should be included in a balanced diet with an intake of 3-4 servings per week (1 serving = 125-150 g). It provides high-quality protein, vitamin D, B vitamins, iodine, potassium, iron, and calcium. Studies also highlight the benefits of consuming oily fish (such as sardines, mackerel, tuna, bonito, swordfish, salmon, herring, anchovies, and horse mackerel) in preventing cardiovascular diseases. These fish are rich in Omega-3 fatty acids, which lower LDL (“bad”) cholesterol and slow the buildup of plaque in arteries, according to the Spanish Heart Foundation.
A lifestyle on the move
Did you know that Spain has the highest percentage of pedestrians in Europe? A striking 37% of Spaniards walk to work compared to just 6% of Americans. This active lifestyle contributes significantly to overall health and well-being.
An exemplary healthcare system
In a recent 2023 survey by the World Population Review, Spain’s public healthcare was ranked as the 8th best in the world. This is a remarkable achievement, particularly when compared to the US, which ranked 30th, and Canada, which ranked 23rd.
Spain’s remarkable health status is a testament to the effectiveness of its diet, lifestyle, and healthcare system. Other nations aiming to improve their own health standings could benefit from examining and possibly emulating Spain’s strategies. By focusing on balanced nutrition, promoting physical activity, and ensuring access to quality healthcare, the blueprint for becoming one of the world’s healthiest countries is within reach.
