Asians often live longer due to a combination of healthy diets rich in fish, vegetables, and whole grains, lower rates of obesity, strong community ties, active lifestyles, excellent healthcare access, and cultural emphasis on preventative health, leading to lower mortality from heart disease and cancer. While genetic factors might play a minor role, lifestyle and social support are considered more significant drivers, with variations among different Asian ethnicities.
Asian Americans enjoy the longest life expectancy of any racial or ethnic group (87.3 years) in the U.S. today. Latinos enjoy the 2nd longest life expectancy of any racial or ethnic groups in the U.S. today.
High in fiber, vitamins, minerals, and antioxidants, the Asian diet is also low in saturated and total fat. It is this combination that many health professionals believe protects against many chronic diseases, such as heart disease and cancer. The Asian diet is relatively low in meat and dairy foods.
Top 10 Countries with the Highest Life Expectancy
Eating until you're 80% full – This is a Japanese term which originates from Okinawa, originally called hara hachi bu. Adopting this eating pattern is said to lead to a longer life expectancy and also benefit anti-aging.
The "Japan 5-minute rule" refers to extreme punctuality, meaning you should arrive 5 minutes before a scheduled time (e.g., 9:55 AM for a 10:00 AM meeting) to be considered "on time," as being exactly on time is seen as late, showing respect and reliability; it's part of the Japanese concept of go-fun-mae koudou (five-minute prior action). This emphasis on being early is deeply cultural, contrasting with many Western norms, and applies to business, appointments, and even trains, where delays over 5 minutes warrant apologies and certificates.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
American Indians in Western and Midwestern states have the shortest life expectancy as of 2021, 63.6 years. That's more than 20 years shorter than Asian Americans nationwide, who can expect to live to 84, according to a recent study by the Institute for Health Metrics and Evaluation at the University of Washington.
The top 10 healthiest countries in the world
Key statistics
Life expectancy at birth was 81.1 years for males and 85.1 years for females in 2022–2024, reflecting no change for either males or females from the previous year (2021–2023).
Though protein is essential, South Asia has much more vegetarianism than people might believe and eats less meat than their Western counterparts, leading to less protein intake overall.
The Japanese 80% rule, known as "Hara Hachi Bu", is a Confucian principle advising people to stop eating when they feel about 80% full, not completely stuffed, to support health and longevity. This practice encourages mindful eating, helps prevent overeating, and is linked to lower rates of illness and longer lifespans, particularly observed in Okinawan centenarians. It involves slowing down during meals, listening to your body's fullness cues, and appreciating food as fuel rather than indulging to the point of discomfort.
1/ Okinawan diet – Japan
So much so that Japan has the lowest obesity rates and third longest life expectancy of any developed country. The Okinawan diet is centred around fish, seafood, tofu, and other nutrient-rich ingredients. It's also extremely low in processed foods.
Certain lifestyle habits can negatively affect your physical and mental health, shortening your potential lifespan.
Whites are usually taken as the standard against which other groups are compared, but they are not necessarily in the best health. Hispanics appear to be healthier than whites on a number of measures, though not all. Asians are generally in better health than any other group (Hummer et al., 2004).
Chronic surges of stress hormones can take a significant toll on your overall well-being, setting the stage for life-shortening health issues like cardiovascular disease and cancer. Thankfully, relaxation can curb those hormonal spikes to support longevity.
The Unhealthiest Countries in the World
Australia was ranked as the seventh healthiest country in the world with a health index rating of 89.75. While we share a high life expectancy of 83.2 years (as of 2021) with Spain, our diets tend to include more processed foods, and less than five per cent of Aussies walk to work (as of 2021).
The Fittest Countries: Nature-Lovers Leading the Way
Males live shorter lives than women in all countries. The universality of shorter male life expectancy is a 21st Century phenomena. It occurs with the decline in infectious diseases and the rise in cardiovascular diseases accounting for mortality.
White and mixed ethnic men had life expectancies of 79.7 and 79.3 years respectively, while the figure for those in the “Asian other” group – Asian, but not Indian or Bangladeshi or Chinese - was 84.5, and for Black African men 83.8.
In 2022, people who identified as Asian had a projected life expectancy of 84.5 years, the highest in the United States, whereas an American Indian or Alaska native had the lowest with 67.9 years. From 2019 to 2021, life expectancy at birth declined in the U.S., regardless of race and ethnicity.
For example, in the top category for life-shortening foods were red meat and nitrate-heavy processed meats. The longevity list had legumes, nuts and seeds at the top.
The 2-2-2 food rule is a simple guideline for leftover safety: get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacteria growth, keeping it out of the temperature "danger zone" (40-140°F or 5-60°C).
Previous research from the CALERIE trial has found that calorie restriction can slow the pace of aging in adults by 2 to 3 percent — enough to reduce the risk of death by 10 to 15 percent. Other research indicates that cutting calories can decrease DNA damage and improve heart health, sleep and sexual function.