--- title: How to Eat Like a Japanese Person description: This diet, rich in fish and pickled vegetables, may be responsible for Japan's incredible longevity canonical: https://time.com/4267661/japanese-food-healthy-diet-longevity/ author: Mandy Oaklander article:opinion: false article:content_tier: free article:published_time: 2016-03-22T23:30:05.000Z article:modified_time: 2026-08-04T07:41:51.143Z article:section: Health og:title: How to Eat Like a Japanese Person og:description: This diet, rich in fish and pickled vegetables, may be responsible for Japan's incredible longevity og:url: https://time.com/4267661/japanese-food-healthy-diet-longevity/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltae4b5c728dbbe779/69888c07428a9e9942cd1ea6/how-to-eat-like-a-japanese-person.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2500 og:image:height: 1406 og:image:alt: How-to-Eat-Like-a-Japanese-Person og:type: article twitter:card: summary_large_image twitter:title: How to Eat Like a Japanese Person twitter:description: This diet, rich in fish and pickled vegetables, may be responsible for Japan's incredible longevity twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltae4b5c728dbbe779/69888c07428a9e9942cd1ea6/how-to-eat-like-a-japanese-person.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # How to Eat Like a Japanese Person > Sponsored content. 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Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ## Video: Know Right Now: The Dangers of 'Skinny Fat' [Watch (HLS stream): Know Right Now: The Dangers of 'Skinny Fat'](https://cdn.jwplayer.com/manifests/nwMvhaug.m3u8) (1:01)  _Published 2015-11-10. Carrying fat around the midsection is dangerous, even if the person isn’t overweight, researchers say_  by [Mandy Oaklander](https://time.com/author/mandy-oaklander/)  ## Mandy Oaklander Oaklander is a senior editor at TIME. Mar 22, 2016 11:30 PM UTC  Getty Images; Illustration by Lauren Margit Jones for TIME  by [Mandy Oaklander](https://time.com/author/mandy-oaklander/)  ## Mandy Oaklander Oaklander is a senior editor at TIME. Mar 22, 2016 11:30 PM UTC On average, nobody lives longer than Japanese women. Their [life expectancy](http://www.who.int/mediacentre/news/releases/2014/world-health-statistics-2014/en/) is 87 years (and Japanese men, who live about 80 years, aren’t far behind). This remarkable longevity is suspected to be partly because the Japanese diet—filled with plants, [fish](http://time.com/4185541/fish-pregnancy-mercury-tuna/) and vegetables—is so healthy. To see what kind of an influence Japan’s diet has on the health of its citizens, a team of researchers followed 79,594 adults for about 15 years. According to the results of the [study](http://www.bmj.com/cgi/doi/10.1136/bmj.i1209), published in _The BMJ_, people who better adhered to the official governmental dietary guidelines had a 15% lower mortality rate. The people in the study, who were 40-75 years old and came from all across Japan, filled out a dietary questionnaire and did so again five years later. Here are some of the 147 food items researchers asked about:  Getty Images (2) Everyone was given a score for how well they adhered to the Japanese food guidelines, and researchers tracked them for 15 years to see how diet related to death from all causes—particularly cancer and cardiovascular diseases like stroke. People with higher food scores had a 15% lower mortality rate, due largely to a reduction in death from heart disease. The authors attribute this to a diet rich in vegetables, fruits and fish. People with higher scores were more likely to be women, drink green tea and—somewhat surprisingly—eat more calories. The link between diet and deaths from cancer was less clear; having a good diet seemed to benefit normal weight people, but that link wasn’t significant in overweight or obese people. More research is needed to figure out who benefits and why, the researchers note. **MORE**: [10 Healthy International Breakfasts](http://time.com/4254125/healthy-international-breakfast/) Researchers also want to figure out if certain foods (like fish) deserve more of the credit than others (like red meat). To do so, the researchers created a modified food score that differentiated between meat and fish, but doing so made little difference to mortality—possibly because Japanese people eat more fish and much less beef and pork than Westerners. On the whole, Japanese people in the study adhered pretty well to their dietary guidelines; the average food score was 47 out of a possible perfect 70\. Americans, on the other hand, have a long way toward meeting [their own](http://time.com/4142859/2015-us-dietary-guidelines/). Past research shows that [87% of Americans don’t eat the recommended amount of vegetables](http://time.com/4171563/dietary-guidelines-americans-failing/). Emulating the eating habits of people in Japan will take far more than the occasional slice of sashimi. But by adding more vegetables (pickled and otherwise), people in other countries may also be able to make their lives healthier. ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4267661/japanese-food-healthy-diet-longevity/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4267661/japanese-food-healthy-diet-longevity/"},"headline":"How to Eat Like a Japanese Person","datePublished":"2016-03-22T23:30:05.000Z","dateModified":"2026-08-04T07:41:51.143Z","description":"This diet, rich in fish and pickled vegetables, may be responsible for Japan's incredible longevity","url":"https://time.com/4267661/japanese-food-healthy-diet-longevity/","keywords":["Diet & Nutrition","diet","Longevity","sushi","Healthy Eating","healthy diet","lose weight"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltae4b5c728dbbe779/69888c07428a9e9942cd1ea6/how-to-eat-like-a-japanese-person.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Mandy Oaklander","jobTitle":"Oaklander is a senior editor at TIME.","url":"https://time.com/author/mandy-oaklander/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltae4b5c728dbbe779/69888c07428a9e9942cd1ea6/how-to-eat-like-a-japanese-person.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"How-to-Eat-Like-a-Japanese-Person","caption":"How to Eat Like a Japanese Person","creditText":"Getty Images; Illustration by Lauren Margit Jones for TIME","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/4267661/japanese-food-healthy-diet-longevity/","name":"How to Eat Like a Japanese Person"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"Know Right Now: The Dangers of 'Skinny Fat'","description":"Carrying fat around the midsection is dangerous, even if the person isn’t overweight, researchers say","thumbnailUrl":"https://cdn.jwplayer.com/v2/media/nwMvhaug/poster.jpg?width=720","uploadDate":"2015-11-10T15:39:55.000Z","contentUrl":"https://cdn.jwplayer.com/manifests/nwMvhaug.m3u8","embedUrl":"https://time.com/4267661/japanese-food-healthy-diet-longevity/","duration":"PT1M1S","potentialAction":{"@type":"SeekToAction","target":"https://time.com/4267661/japanese-food-healthy-diet-longevity/?jw_start={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"}}] ```