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Let’s face it, there are a lot of things about the way we eat in the United States that could be a lot healthier. In fact, the standard American diet, which is full of processed foods, added sugars, and saturated fats, contributes to many health complications in our country. Fortunately, we have other places around the world to inspire us. The Blue Zones, for example, are five regions in the world where the highest concentrations of centenarians exist, and we can learn a lot from how the world’s longest-lived people eat on a daily basis.
These regions include Sardinia in Italy, Okinawa in Japan, Ikaria in Greece, Nicoya in Costa Rica, and Loma Linda in California. And although each of the zones consumes different foods unique to their landscape and way of life, they have many general eating habits in common with each other. For example, these regions eat largely plant-based, incorporate lots of whole grains, consume several servings of fruits and vegetables a day, and limit their intake of processed foods and added sugars.
In the United States, it can be helpful to learn about these nutritional regimens practiced in other parts of the world to see what we can incorporate into our own daily lives to be a little healthier. Here are some of the foods the world’s longest-lived people eat regularly, and for more healthy eating tips, check out 5 Breakfast Habits to Live Like the World’s Oldest People.
According to American Journal of Lifestyle Medicine, many parts of the Blue Zone regularly consume whole grains, especially Sardinia and Ikaria. These whole grains include things like oats, quinoa, brown rice, farro, and whole grain bread.
For many of us here in the United States, this may feel strange or even uncomfortable, as we’ve been told for decades that “carbs are bad.” However, whole grains have been proven to benefit our health in many ways. This type of grain, which differs from refined white grains in that it is still fully intact, is known to help manage blood sugar, lower cholesterol and even reduce the risk of cardiovascular disease and type 2 diabetes.
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Loma Linda in California is one of the five Blue Zones and is an all-Seventh-day Adventist community. In addition to regular religious practice and a weekly 24-hour period to be in quiet contemplation, members of this community also eat a largely vegetarian diet full of healthy foods.
Avocados, which have a long list of health benefits, are a staple for the Loma Linda community, according to NPR. Knowing this, it’s no surprise that the people of Loma Linda stay so healthy, as avocados offer a multitude of health benefits. For one thing, avocados have been found to help manage weight and reduce the risk of obesity and type 2 diabetes. Due to their high content of healthy fats, research has found that avocados may also help reduce the risk of cardiovascular disease.
Beans are a staple in most blue zones and provide helpful amounts of fiber and other nutrients that help fight disease. For example, black-eyed peas are part of the daily diet in Ikaria, Greece, and these beans have been shown to have anti-cancer, heart-healthy, and anti-diabetic properties.
The Nicoya community of Costa Rica eats black beans daily, often with rice and corn tortillas. Black beans contain high amounts of fiber and antioxidants and are known to help manage diabetes, prevent cancer, and reduce the risk of heart disease.
The community of Ikaria, Greece, regularly eats garlic. Garlic, which has been used for its medicinal properties in other cultures for centuries, has been associated with the treatment of colds or the flu, and studies have shown that it can help shorten the length of time a nobody is sick.
In addition to these benefits, a ratio of Antioxidants says garlic has antioxidant and anti-inflammatory properties and is known to help prevent certain cancers, diabetes, and cardiovascular disease.
White potatoes are a staple food for those living in Ikaria, Greece, and purple sweet potatoes (called imo) are eaten regularly in Okinawa, Japan.
Purple sweet potatoes contain a phytochemical called anthocyanins, which are known to help prevent disease. Sweet potatoes are also high in vitamin A, B6, C, potassium, and fiber. While some people assume that white potatoes are unhealthy due to their high carb content, they actually contain antioxidants that studies have shown may help shrink cancer cells. Some research has also shown that white potatoes can help manage blood sugar, but talk to your doctor first.
The Icarians love to use olive oil regularly. A report published in Nutrients found that extra virgin olive oil has a long list of proven health benefits, which is why many people in the Mediterranean where EVOO is widely used are among the healthiest people in the world.
For example, olive oil (via the Nutrients report) has been found to help with weight management, help lower blood pressure, reduce the risk of certain cancers, and help your overall health through its anti-inflammatory properties.
Fish is commonly eaten by Loma Linda Adventists, even by those in the community who are primarily plant-based. According to the Adventist Health Study 2, pescatarians (also known as pesto-vegetarians, or people who eat a largely vegetarian diet with a little fish daily), were the longest-lived and average in better health.
Many Blue Zone regions eat small species of fish like cod, anchovies, and sardines, which the Blue Zones website says are “middle of the food chain” fish that contain very little mercury. .
Sardinia, Italy, is another region known as the Blue Zone, and community members eat foods like goat’s milk, flatbread, chickpeas, and sourdough bread.
Dan Buettner, founder of the Blue Zones project, includes a recipe for Ikarian sourdough bread on his website. He writes that this type of bread can help remove gluten, aid digestion by breaking down its simple sugars, and can overall provide a healthy experience. In fact, research shows that sourdough has the ability to support healthy digestion and alter the gut microbiome, while reducing glycemic load.
Sardinians love their tomatoes and use them in many of their dishes. Tomatoes contain lycopenewhich is an antioxidant known for its anti-inflammatory properties, as well as its ability to help lower blood pressure, reduce the risk of metabolic syndrome and stroke, and improve heart health.
Specifically, cherry tomatoes contain higher levels of beta carotenewhich research shows may help reduce the risk of developing prostate cancer-related tumors.
This might be the best news you’ve heard all day. Yes, many areas in the Blue Zone consume glasses of red wine daily as part of their healthy diet. According to the official Blue Zones website, many people in these areas drink around two glasses a day, and Sardinians drink a specific red wine called Cannonau wine.
Some research studies support the hypothesis that wine can lead to longevity, with the conclusion that red wine may benefit your heart health due to its antioxidant and polyphenol content. Of course, with any alcohol, moderation is key and you should always speak with a doctor about any questions you may have. And, if you’re not really a drinker or only drink occasionally, these results don’t mean you should start drinking more! There are many other ways to incorporate the health habits of the longest-lived.
A previous version of this story was published on June 1, 2022. It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.
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