They do not often have heart disease, cancer, diabetes, and obesity.
These places also have a lot of people who live to be over 100 years old.
It includes the foods that people living in consume most, and it’s called the Blue Zone diet.
Illustration by Julie Bang for Verywell Health
The diet is mostly plant-based.
They do not eat much meat, dairy, sugary foods or drinks, and processed food.
Dark, Leafy Greens
Dark leafy greens are one of the most nutrient-dense veggies.
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Greens like kale, spinach, and Swiss chard are a prized part of the Blue Zone diet.
People in Blue Zones mostly eat produce that comes from where they live (locally grown).
The fruits and veggies are grown using only natural fertilizers and pesticides (organically farmed).
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Blueberries
Fresh fruit is a go-to sweet treat for many people living in Blue Zones.
Healthy Oils
Plant-based oils like olive oil are best on the Blue Zones diet.
The oil might even help protect against conditions likeAlzheimers diseaseanddiabetes.
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There are different kinds of olive oil.
Look for a bottle that says “extra-virgin olive oil,” which is the least processed variety.
This means it contains more vitamins and antioxidants than olive oils that are not extra-virgin.
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They can be added to salads, soups and stews, and many veggie-based recipes.
Eat Whole Grain Bread or Sourdough
Whole grains are important in the Blue Zones diet.
Avoid bread made from bleached, white flour and choose 100% whole grain instead.
Sourdough breadis also a good choice if you’re following the Blue Zones diet.
Eat Nuts
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Nuts are packed with protein, vitamins, and minerals.
They also give you plenty ofunsaturated fatswhich aregood for your heart.
Research has also shown that eating nuts may help you lower your cholesterol levels.
Keeping your cholesterol in check can help prevent heart disease.
While they are nutritious, nuts also have a lot of calories.
Stick to a handful of almonds, walnuts, pistachios, cashews, or Brazil nuts.
Steel-cut oats are a good example of a whole food.
Oats are known for their cholesterol-lowering power, but they also have other benefits.
Barleyis another whole grain that people in Blue Zones like to eat.
Studies have shown that barley can help lower cholesterol.
Barely is easy to add to soups.
you’re free to also eat it by itself as a hot cereal for breakfast.
Research has shown that eating barley may improve yourdigestion.
Drink Water
Staying hydrated is important no matter what diet you’re following.
On the Blue Zones diet, you should drink mostly water and limit other fluids.
Soft drinkseven those without sugarare best avoided.
Limit your intake to around three small servings a week.
Look for fish that does not contain high levels of mercury.
Limit Dairy
People in most Blue Zones countries do not eat a lot of dairy products.
Dairy is high in fat and sugar and is best avoided.
Can the Blue Zones Diet Help You Lose Weight?
The Blue Zones diet is designed to help you live a long life.
It is not specifically a weight loss diet.
However, many people who adopt a plant-based diet do lose weight.
Talk to your healthcare provider about whether the Blue Zones diet is recommended for you.
Avoid adding sugar to the foods you eat whenever possible, however.
Added sugar should only be eaten in very small amounts of less than 7 teaspoons a day.
What Is the 80% Rule?
This can prevent overeating and reduce your overall caloric intake without leaving you feeling hungry.
Limit or Exclude Meat
People in Blue Zones only eat meat on rare occasions.
This includes meat usually thought of as healthy on a Western diet, such as chicken and turkey.
Generally speaking, you should eat no more than 2 ounces of meat five times a month.
Are There Any Criticisms of the Blue Zones Diet?
Not everyone agrees that following a Blue Zones diet will necessarily extend your lifespan.
Summary
People living in some parts of the world seem to live very long, healthy lives.
The diets of people living in “Blue Zones” play a key role in their lifelong good health.
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