Table of ContentsView AllTable of ContentsEat Mostly PlantsEat Beans and Legumes DailyEat Whole Grain Bread or SourdoughEat NutsLook for “Whole” FoodsDrink WaterEat Fish in ModerationLimit DairyAvoid Added SugarAvoid EggsLimit or Exclude MeatSummary

Table of ContentsView All

View All

Table of Contents

Eat Mostly Plants

Eat Beans and Legumes Daily

Eat Whole Grain Bread or Sourdough

Eat Nuts

Look for “Whole” Foods

Drink Water

Eat Fish in Moderation

Limit Dairy

Avoid Added Sugar

Avoid Eggs

Limit or Exclude Meat

Summary

People living in Blue Zones seem to live longer than people in other parts of the world. They do not often have heart disease, cancer, diabetes, andobesity. These places also have a lot of people who live to be over 100 years old. Blue Zone locations include:

The diet is mostly plant-based. The daily food intake of people living in Blue Zones is about 95% vegetables, fruits, grains, and legumes. They do not eat much meat, dairy, sugary foods or drinks, and processed food.

Food is not the only reason that people in Blue Zoneslive long, healthy lives. If you want to live longer, try making these lifestyle adjustments:Stay active:In Blue Zones, people participate in activities like walking, gardening, and housekeeping.Reduce stress:Take time for relaxing and caring for your own needs.Have a purpose:It is healthy to have other things in your life beyond your job and your daily routine.Family:People in Blue Zones tend to place high importance on extended family.Social connections: Having an active social life and being a part of a community can help you live longer.

Food is not the only reason that people in Blue Zoneslive long, healthy lives. If you want to live longer, try making these lifestyle adjustments:

How the Longevity Diet Works

This article will discuss the 11 rules for following the Blue Zones diet.

yulkapopkova / Getty Images

Dark leafy green vegetables

People in Blue Zones tend to have diets that are almost entirely plant-based. A good rule of thumb is that between 95% to 100% of your diet should come from plants.

Dark, Leafy Greens

Dark leafy greens are one of the most nutrient-dense veggies. Greens like kale, spinach, and Swiss chard are a prized part of the Blue Zone diet.

Dark greens are a good source of vitamin A andvitamin C. These vitamins have a substance in them that helps prevent cell damage (antioxidants).

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).

Eating 1 Cup of Green Leafy Vegetables Can Support Heart Health

Blueberries

Fresh fruit is a go-to sweet treat for many people living in Blue Zones. Any fruit can be a tasty dessert or snack, butblueberriesare one of the best to add to your diet.

Eating Blueberries Every Day Can Help Manage Diabetes

Healthy Oils

Plant-based oils like olive oil are best on the Blue Zones diet. Olive oil has fatty acids, antioxidants, and compounds likeoleuropein, a chemical that can help reduceinflammation.The oil can be used for cooking or drizzled on salads and vegetables.

Research has shown that olive oil may improve heart health because it can help keep cholesterol andblood pressurelevels in a healthy range.The oil might even help protect against conditions likeAlzheimer’s diseaseanddiabetes.

Research has shown that olive oil may improve heart health because it can help keep cholesterol andblood pressurelevels in a healthy range.

The oil might even help protect against conditions likeAlzheimer’s diseaseanddiabetes.

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.

Olive oil is sensitive to light and heat; keep it in a cool, dark part of your kitchen, like a cabinet that’s not near your stove.

Cooking Oils That Help Lower Cholesterol

Elenathewise / Getty Images

Bean salad in a bowl

From chickpeas to lentils, beans and legumes are a key part of Blue Zone diets.Loaded with fiber and heart-health benefits, they are also a top source of protein, complex carbohydrates, and many vitamins and minerals.

Whether you prefer pinto beans or black-eyed peas, try to eat at least 1/2 cup of beans or legumes each day. They can be added to salads, soups and stews, and many veggie-based recipes.

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. Sourdough bread has a lower glycemic-index than regular white bread.Whole wheat sourdough bread is even healthier, with a low glycemic index of 54. Sourdough also contains important nutrients such as vitamin-E, vitamins B1, B6, and B12, and numerous dietary minerals such as zinc, iron, and magnesium.

Aksenovko / Getty Images

shelled walnuts in a glass bowl

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.

Which Nuts Are Good for Your Brain?

DebbiSmirnoff / Getty Images

Steel-cut cooked oatmeal in a bowl

Whole foods are minimally processed foods or those without added ingredients. Steel-cut oats are a good example of a whole food.

Why Steel-Cut Oats Are Good for Your Heart

Barley is another whole grain that people in Blue Zones like to eat. Studies have shown that barley can help lower cholesterol. It also is a source of the “building blocks” your body uses to make proteins, called amino acids.

How Eating Barley Affects Your Cholesterol

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 drinks—even those without sugar—are best avoided. Some other drinks that are found in Blue Zones include:

Fish can provide health benefits but tends to be eaten in moderation on a Blue Zones diet. Limit your intake to around three small servings a week. Look for fish that does not contain high levels of mercury.

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.

Some Blue Zones countries do include sheep or goat dairy, but it is usually eaten in fermented products such as yogurt or cheese.

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.

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.

Naturally occurring sugar, such as that found in fruit, is okay to eat on the Blue Zones diet. 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. Sweet treats like cookies and candy should be limited to special occasions, and you should avoid adding sugar to coffee, tea, cereal, or other foods.

What Is the 80% Rule?The 80% rule is based on aneating strategy from Okinawa, Japan.Hara hachi bumeans you should stop eating when you feel around 80% full. This can prevent overeating and reduce your overall caloric intake without leaving you feeling hungry.

What Is the 80% Rule?

The 80% rule is based on aneating strategy from Okinawa, Japan.Hara hachi bumeans you should stop eating when you feel around 80% full. This can prevent overeating and reduce your overall caloric intake without leaving you feeling hungry.

Eggs aren’t considered an important element of the Blue Zones diet, though they are eaten in Blue Zones countries. In actual blue zone areas of the world, people eat eggs as a side dish about two times per week.

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. A 2019 study, for example, found that people over the age of 100 tended to be concentrated in remote areas where there is high illiteracy and where the median lifespan tends to be low.The study’s author concluded that documentation of births and deaths in these areas may be inaccurate, which could mean there aren’t as many people over the age of 100 living in these places as presumed.

Are There Any Criticisms of the Blue Zones Diet?

Not everyone agrees that following a Blue Zones diet will necessarily extend your lifespan. A 2019 study, for example, found that people over the age of 100 tended to be concentrated in remote areas where there is high illiteracy and where the median lifespan tends to be low.The study’s author concluded that documentation of births and deaths in these areas may be inaccurate, which could mean there aren’t as many people over the age of 100 living in these places as presumed.

Not everyone agrees that following a Blue Zones diet will necessarily extend your lifespan. A 2019 study, for example, found that people over the age of 100 tended to be concentrated in remote areas where there is high illiteracy and where the median lifespan tends to be low.

The study’s author concluded that documentation of births and deaths in these areas may be inaccurate, which could mean there aren’t as many people over the age of 100 living in these places as presumed.

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. Fueling your body with nutritious foods that people living in Blue Zones prefer may benefit your health now and in the future.

13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Buettner D, Skemp S.Blue zones: Lessons from the world’s longest lived.Am J Lifestyle Med. 2016;10(5):318–321. doi:10.1177/1559827616637066Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J.Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation.Appl Physiol Nutr Metab. 2017;42(7):773-779. doi:10.1139/apnm-2016-0550Johnson SA, Figueroa A, Navaei N, et al.Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial.J Acad Nutr Diet. 2015 Mar;115(3):369-77. doi:10.1016/j.jand.2014.11.001Damasceno NR, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E.Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers.Nutr Metab Cardiovasc Dis. 2011;21 Suppl 1:S14-20. doi:10.1016/j.numecd.2010.12.006Omar SH.Mediterranean and MIND diets containing olive biophenols reduces the prevalence of Alzheimer’s disease.Int J Mol Sci. 2019;20(11):2797. doi:10.3390/ijms20112797Arora K, Ameur H, Polo A, Di Cagno R, Rizzello CG, Gobbetti M.Thirty years of knowledge on sourdough fermentation: A systematic review.Trends Food Sci Technol. 2021;108:71-83. doi:10.1016/j.tifs.2020.12.008Capurso A, Capurso C.The Mediterranean way: why elderly people should eat wholewheat sourdough bread-a little known component of the Mediterranean diet and healthy food for elderly adults.Aging Clin Exp Res. 2020;32(1):1-5. doi:10.1007/s40520-019-01392-3Ros E.Health benefits of nut consumption.Nutrients. 2010 Jul;2(7):652-82. doi:10.3390/nu2070652Hou Q, Li Y, Li L, et al.The metabolic effects of oats intake in patients with type 2 diabetes: A systematic review and meta-analysis.Nutrients. 2015;7(12):10369–10387. doi:10.3390/nu7125536Ho HV, Sievenpiper JL, Zurbau A, et al.A systematic review and meta-analysis of randomized controlled trials of the effect of barley β-glucan on LDL-C, non-HDL-C and apoB for cardiovascular disease risk reductioni-iv.Eur J Clin Nutr. 2016;70(11):1340. doi:10.1038/ejcn.2016.89World Health Organization.No level of alcohol consumption is safe for our health.Robine JM, Herrmann FR, Arai Y, et al.Accuracy of the centenarian numbers in Okinawa and the role of the Okinawan diet on longevity.Experimental Gerontology. 2013;48(8):840-842. doi:10.1016/j.exger.2013.04.015Newman SJ.Supercentenarians and the oldest-old are concentrated into regions with no birth certificates and short lifespans.bioRxiv. 2019:704080. doi:10.1101/704080

13 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Buettner D, Skemp S.Blue zones: Lessons from the world’s longest lived.Am J Lifestyle Med. 2016;10(5):318–321. doi:10.1177/1559827616637066Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J.Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation.Appl Physiol Nutr Metab. 2017;42(7):773-779. doi:10.1139/apnm-2016-0550Johnson SA, Figueroa A, Navaei N, et al.Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial.J Acad Nutr Diet. 2015 Mar;115(3):369-77. doi:10.1016/j.jand.2014.11.001Damasceno NR, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E.Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers.Nutr Metab Cardiovasc Dis. 2011;21 Suppl 1:S14-20. doi:10.1016/j.numecd.2010.12.006Omar SH.Mediterranean and MIND diets containing olive biophenols reduces the prevalence of Alzheimer’s disease.Int J Mol Sci. 2019;20(11):2797. doi:10.3390/ijms20112797Arora K, Ameur H, Polo A, Di Cagno R, Rizzello CG, Gobbetti M.Thirty years of knowledge on sourdough fermentation: A systematic review.Trends Food Sci Technol. 2021;108:71-83. doi:10.1016/j.tifs.2020.12.008Capurso A, Capurso C.The Mediterranean way: why elderly people should eat wholewheat sourdough bread-a little known component of the Mediterranean diet and healthy food for elderly adults.Aging Clin Exp Res. 2020;32(1):1-5. doi:10.1007/s40520-019-01392-3Ros E.Health benefits of nut consumption.Nutrients. 2010 Jul;2(7):652-82. doi:10.3390/nu2070652Hou Q, Li Y, Li L, et al.The metabolic effects of oats intake in patients with type 2 diabetes: A systematic review and meta-analysis.Nutrients. 2015;7(12):10369–10387. doi:10.3390/nu7125536Ho HV, Sievenpiper JL, Zurbau A, et al.A systematic review and meta-analysis of randomized controlled trials of the effect of barley β-glucan on LDL-C, non-HDL-C and apoB for cardiovascular disease risk reductioni-iv.Eur J Clin Nutr. 2016;70(11):1340. doi:10.1038/ejcn.2016.89World Health Organization.No level of alcohol consumption is safe for our health.Robine JM, Herrmann FR, Arai Y, et al.Accuracy of the centenarian numbers in Okinawa and the role of the Okinawan diet on longevity.Experimental Gerontology. 2013;48(8):840-842. doi:10.1016/j.exger.2013.04.015Newman SJ.Supercentenarians and the oldest-old are concentrated into regions with no birth certificates and short lifespans.bioRxiv. 2019:704080. doi:10.1101/704080

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Buettner D, Skemp S.Blue zones: Lessons from the world’s longest lived.Am J Lifestyle Med. 2016;10(5):318–321. doi:10.1177/1559827616637066Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J.Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation.Appl Physiol Nutr Metab. 2017;42(7):773-779. doi:10.1139/apnm-2016-0550Johnson SA, Figueroa A, Navaei N, et al.Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial.J Acad Nutr Diet. 2015 Mar;115(3):369-77. doi:10.1016/j.jand.2014.11.001Damasceno NR, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E.Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers.Nutr Metab Cardiovasc Dis. 2011;21 Suppl 1:S14-20. doi:10.1016/j.numecd.2010.12.006Omar SH.Mediterranean and MIND diets containing olive biophenols reduces the prevalence of Alzheimer’s disease.Int J Mol Sci. 2019;20(11):2797. doi:10.3390/ijms20112797Arora K, Ameur H, Polo A, Di Cagno R, Rizzello CG, Gobbetti M.Thirty years of knowledge on sourdough fermentation: A systematic review.Trends Food Sci Technol. 2021;108:71-83. doi:10.1016/j.tifs.2020.12.008Capurso A, Capurso C.The Mediterranean way: why elderly people should eat wholewheat sourdough bread-a little known component of the Mediterranean diet and healthy food for elderly adults.Aging Clin Exp Res. 2020;32(1):1-5. doi:10.1007/s40520-019-01392-3Ros E.Health benefits of nut consumption.Nutrients. 2010 Jul;2(7):652-82. doi:10.3390/nu2070652Hou Q, Li Y, Li L, et al.The metabolic effects of oats intake in patients with type 2 diabetes: A systematic review and meta-analysis.Nutrients. 2015;7(12):10369–10387. doi:10.3390/nu7125536Ho HV, Sievenpiper JL, Zurbau A, et al.A systematic review and meta-analysis of randomized controlled trials of the effect of barley β-glucan on LDL-C, non-HDL-C and apoB for cardiovascular disease risk reductioni-iv.Eur J Clin Nutr. 2016;70(11):1340. doi:10.1038/ejcn.2016.89World Health Organization.No level of alcohol consumption is safe for our health.Robine JM, Herrmann FR, Arai Y, et al.Accuracy of the centenarian numbers in Okinawa and the role of the Okinawan diet on longevity.Experimental Gerontology. 2013;48(8):840-842. doi:10.1016/j.exger.2013.04.015Newman SJ.Supercentenarians and the oldest-old are concentrated into regions with no birth certificates and short lifespans.bioRxiv. 2019:704080. doi:10.1101/704080

Buettner D, Skemp S.Blue zones: Lessons from the world’s longest lived.Am J Lifestyle Med. 2016;10(5):318–321. doi:10.1177/1559827616637066

Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J.Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation.Appl Physiol Nutr Metab. 2017;42(7):773-779. doi:10.1139/apnm-2016-0550

Johnson SA, Figueroa A, Navaei N, et al.Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre- and stage 1-hypertension: a randomized, double-blind, placebo-controlled clinical trial.J Acad Nutr Diet. 2015 Mar;115(3):369-77. doi:10.1016/j.jand.2014.11.001

Damasceno NR, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E.Crossover study of diets enriched with virgin olive oil, walnuts or almonds. Effects on lipids and other cardiovascular risk markers.Nutr Metab Cardiovasc Dis. 2011;21 Suppl 1:S14-20. doi:10.1016/j.numecd.2010.12.006

Omar SH.Mediterranean and MIND diets containing olive biophenols reduces the prevalence of Alzheimer’s disease.Int J Mol Sci. 2019;20(11):2797. doi:10.3390/ijms20112797

Arora K, Ameur H, Polo A, Di Cagno R, Rizzello CG, Gobbetti M.Thirty years of knowledge on sourdough fermentation: A systematic review.Trends Food Sci Technol. 2021;108:71-83. doi:10.1016/j.tifs.2020.12.008

Capurso A, Capurso C.The Mediterranean way: why elderly people should eat wholewheat sourdough bread-a little known component of the Mediterranean diet and healthy food for elderly adults.Aging Clin Exp Res. 2020;32(1):1-5. doi:10.1007/s40520-019-01392-3

Ros E.Health benefits of nut consumption.Nutrients. 2010 Jul;2(7):652-82. doi:10.3390/nu2070652

Hou Q, Li Y, Li L, et al.The metabolic effects of oats intake in patients with type 2 diabetes: A systematic review and meta-analysis.Nutrients. 2015;7(12):10369–10387. doi:10.3390/nu7125536

Ho HV, Sievenpiper JL, Zurbau A, et al.A systematic review and meta-analysis of randomized controlled trials of the effect of barley β-glucan on LDL-C, non-HDL-C and apoB for cardiovascular disease risk reductioni-iv.Eur J Clin Nutr. 2016;70(11):1340. doi:10.1038/ejcn.2016.89

World Health Organization.No level of alcohol consumption is safe for our health.

Robine JM, Herrmann FR, Arai Y, et al.Accuracy of the centenarian numbers in Okinawa and the role of the Okinawan diet on longevity.Experimental Gerontology. 2013;48(8):840-842. doi:10.1016/j.exger.2013.04.015

Newman SJ.Supercentenarians and the oldest-old are concentrated into regions with no birth certificates and short lifespans.bioRxiv. 2019:704080. doi:10.1101/704080

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