What the World's Healthiest Guys Know -------------------------------------------------------------------------------- We collected reams of research to find the fittest, healthiest, and happiest men in the world. Steal their strategies and you'll outlive them all. By Laura Ongaro, Men's Health Our first ranking of "The World's Best Countries for Men" turned out a lot like the World Cup. Though there were no international head-butting incidents and all our scoring was done with stats instead of soccer balls, a few countries dominated the field while the United States stood on the sidelinesjust like in the Cup. The upside? We don't have to wait 4 years to turn our team around. In order to arrive at our rankings, we began by conducting a worldwide survey of more than 20,000 men. Then we delved deep into data from such sources as the World Health Organization, Euromonitor International, the United Nation's International Labour Organization, and the Durex Global Sex Survey. After days of mind-numbing number crunching, we had our winners in five categories. Start transforming yourself today with the secrets we've gleaned from the countries where men have the most muscle, the least stress, the best sex, the healthiest bodies, and the smartest diets. And yep, you can use your hands. Nutrition Where Men are Well-Fed Portugal Spain Canada Italy Greece Worst Diets Ukraine (#20) What went into the scores: We looked at each country's per capita consumption of fish, vegetables, fruit, breakfast, tea, sweets, and take-out and fast food. Greece :Make Vegetables a Main Event Greek Orthodox men eat their greens religiously: Some go meatless half the year. "So they create tasty vegetarian dishes," says Elena Paravantes, R.D., of the Hellenic Dietetic Association. Since these dishes are popular, so is produce. What you can learn from Greece : "Stop trying to eat all your vegetables as sides," says Paravantes. To that end, try this Greek stew, called ladera. Boil a pound of frozen green beans for 3 minutes, and then drain. Sauté a chopped onion in olive oil, and add a can of crushed tomatoes, a pinch of sugar, and some parsley. Cook for 10 minutes, add the beans and simmer for 20 minutes. Top with feta and serve with whole-grain bread. For more recipes, go to MensHealth.com, keyword world. Portugal :Keep a Stash of Seafood Thanks to their country's endless coastline, Portuguese men eat a serving of fish a day. That's enough omega-3 fatty acid to reduce their risk of heart disease and possibly prostate cancer. What you can learn from Portugal : The hardest part of eating more seafood is the forethought needed to buy and prepare it. Supplement the times when you cook or order fish with a cache of ready-to-eat tuna in your desk drawer. We like Bumble Bee's Easy Peel Sensations in Lemon and Pepper and Spicy Thai Chili. Fitness Where They Work up a Sweat Netherlands Canada Poland Ukraine United Kingdom Most Sedentary Romania (#20) What went into the scores: We crunched obesity rates, strength (from situps and pushups), time spent exercising each week, and six-pack prevalence. Canada : Adopt a Reason to Exercise Most of Canada 's biggest cities are 50 percent green space, which may be why men there exercise an average of 5.2 hours a week. Living near a park makes you twice as likely to exercise, says the American Journal of Health Promotion. "It's easy to be motivated when you see activity around you," says Craig Ballantyne, C.S.C.S., a personal trainer in Toronto . What you can learn from Canada : Don't live near a park? Tap into canine inspiration. A Canadian study found that dog owners exercise more5 hours per weekthan their poochless peers. Labrador retrievers and German shorthaired pointers both make good running buddies. Netherlands : Cycle to a Six-Pack One in five Dutch men can see their abs, and that's nearly the number who ride a bike to work. "Cycling is great for core strength. Everything is done on a bike here," says Asker Jeukendrup, Ph.D., Men's Health Netherlands ' fitness advisor. What you can learn from the Netherlands : If your commute is impossible to pedal, do like the Dutch and run errands on two wheels. Trips shorter than 3 miles can be biked in 15 to 20 minutes. If you're sans cycle, consider the 3-speed Kona AfricaBike ($325); it's rugged enough for urban errands.