It’s been 20 years since longevity expert Dan Buettner identified Blue Zones―special regions around the world where people live significantly longer, healthier lives. What he discovered is that how these people eat plays a vital role in why they are living well and aging better than anywhere else in the world!
🍋 You might not live on the coast of Italy or an island in Japan, but you can still bring a taste of Blue Zones into your kitchen with these 5 simple eating tips.
1. Eat Your Vegetables—Lots of Them
Blue Zoners’ diets are up to 95% plant-based, centered around seasonal fruits and vegetables. They also love pickled vegetables, which boost gut health―a key factor in preventing age-related illness.
TRY THIS: No need to go full vegetarian. Instead, cut down your meat or fish portions, add an extra veggie to your plate every meal, or try these plant-based swaps wherever you can.
2. Go Nuts (and Beans!)
Beans are a Blue Zones staple―these communities eat at least half a cup a day! You can mix beans into stews, enjoy hummus on crackers, or even add them to a dessert. Tip: We recently learned from expert home economist and our podcast guest Mairlyn Smith to slowly add beans to your diet to avoid bloating or stomach pain.
Blue Zoners also eat about two handfuls of nuts and seeds daily. Think walnuts in your morning yogurt, sesame seeds sprinkled on veggies, or apple slices with almond butter.
3. The Secret Ingredient: Olive Oil
Olive oil is the most used oil in the Blue Zones. In Ikaria, Greece, people consume around 6 tablespoons a day! Studies show that olive oil helps increase “good” cholesterol and lower “bad” cholesterol to promote heart health. One 2024 study also showed that eating over 7 g of olive oil daily lowers the risk of dementia-related death. But the kind of olive oil you use matters!
How To Buy The Best Olive Oil
- Opt for extra virgin olive oil (not light, not regular).
- Avoid clear bottles and go for tinted or opaque glass. This helps prevent your oil from degrading.
- Look for harvest and use by dates, ideally within 1-2 years. Fresher is better―it doesn’t improve with age!
- Cold pressed doesn’t really mean much. All extra virgin olive oil must go through the same pressing process with no heat.
- Check for a single country of origin, or better yet: a Protected Designation of Origin (PDO).
- Store in a cool, dry place!
BEST OVERALL: Graza Sizzle Extra Virgin Olive Oil (Great for cooking!)
BEST SPLURGE: Heraclea Mature Harvest Extra Virgin Olive Oil (Perfect for dipping.)
BEST COSTCO OPTION: Terra Delyssa Organic Extra Virgin Olive Oil
4. Blue Zones No-Nos
People in Blue Zones steer clear of processed foods loaded with sugar additives.
TRY THIS: Choose freshly-baked sourdough bread instead of mass-produced loaves, opt for whole grains, and save soft drinks for an occasional treat—Blue Zoners don’t have any!
5. Stay Hydrated
Water is the go-to drink, but Blue Zoners enjoy coffee, black or herbal teas, and a small glass of wine—usually enjoyed with friends over meals.
Blue Zones Recipes to Try at Home
Sardinia Minestrone: A daily lunch favorite among Sardinia, Italy’s longest-living families.
Summer Vegetable Stew: A popular dish in the Blue Zone of Ikaria, Greece―where many people live to be 100!
Gallo Pinto: This humble yet delicious rice and black bean dish is a daily staple in Nicoya, Costa Rica, where life expectancy averages 83.
Okinawa Tofu and Vegetables: You might just become a tofu fan like the people of Okinawa, Japan, who have the highest life expectancy in the world.
White Bean Chilli: A comforting staple in California’s Loma Linda―the only Blue Zone in the U.S.
Print this handy Blue Zones Longevity Food List to plan your next grocery trip!
For more inspiration, get The Blue Zones Kitchen: 100 Recipes to Live to 100.
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