Moreover, the high fiber content in beans helps healthy probiotics flourish in the gut. It should come as no surprise that people living in Blue Zones eat plenty of vegetables and more particularly, greens. (Over time, oxidative stress from fried foods, smoke, pollution, and other factors can increase your cancer risk.) Long-heralded in Asian countries for their powerful medicinal qualities, Shiitake mushrooms are said to help lower cholesterol and contain antiviral and even anticancer properties. Blue food is the breakfast of rebels. Here are nine of the most common Blue Zone foods and why they make up a healthy diet. This formula is an indoor chicken pate entrée that is specially made for indoor cats. Von Gillan. From chickpeas to lentils, legumes are a vital component of all Blue Zone diets. It’s love and family. Why? We use cookies to ensure that we give you the best experience on our website. Mostly plants.” Go for veggies, fruits, and whole grains and get your share of legumes and heart-healthy fats. These whole grains not only supply your body with energy but help stave off disease. 03:24 18 Nov 19. Related: 9 Longevity Secrets From the World’s Oldest People. Legumes include beans, peas, and lentils, and people living in Blue Zones are their biggest fans. You swap soda for sparkling water. Residents of Ikaria, Greece also take pleasure in the more than 150 varieties of wild greens found on their island, including dandelion greens, purslane, and arugula. Some people get hung up on the natural sugar found in carrots or berries, but here’s the truth: natural sugar is not the same as fake sugar, and we’ve never met someone who became sick or obese from loading up on produce. Naturally rich in fiber and protein, legumes not only fill you up but also keep your digestive habits regular, as fiber is often referred to with a wink as “nature’s broom.” Aside from Buettner’s research, multiple studies point to legumes as a major longevity-booster, so load up on them when you can! Barring any allergies or food sensitivities, we should all include more nuts in our diet. If you’re familiar with the Mediterranean diet it shouldn’t surprise you that residents of Ikaria, Greece love olive oil and other healthy fats. As the saying goes, you can’t “out-exercise” a bad diet, meaning regardless of what your other lifestyle habits are, the food you eat is a huge determinant of your health and longevity. If you’ve ever wondered how to increase longevity, it’s time to take a page out of their playbook. The following nine foods are found in the diets of people who are outliving the rest of us. Olive oil is just a healthier alternative, plain and simple. The world’s oldest living people don’t completely ignore grains—they just don’t eat the white, refined grains many Americans do such as white bread. We also like to make sweet potato toast topped with other healthy ingredients like avocado. The edible peel of the sweet potato is also rich in antioxidants, with some studies even suggesting it has potential cancer-preventing properties. It also contains something called polyphenols, which help reduce the oxidative stress within your body. If you can’t quite get over the taste of anchovies, though, never fear. Here’s a list of 12 real and delicious blue foods we discovered. And Buettner’s research found that on average, Blue Zone residents had a diet which was 65% carbohydrates—meaning the world’s oldest people are eating mostly fruits, veggies, and whole grains. Loaded with fiber and known for their heart-healthy effects, legumes also serve as a top source of protein, complex carbohydrates, and a variety of vitamins and minerals. Choosing other types—like salmon—will still deliver plenty of the heart-healthy fats and nutrients. While everyone is different, and your specific nutritional needs may vary, keep these Blue Zone dietary principles in mind. Not only did Buettner find that people in blue zones shared some fundamental nutritional beliefs (which we’ll get to in a bit), but their diets shared some common healthy foods. Olive oil is one of the only plant-derived cooking oils and is full of cholesterol-lowering monounsaturated fats. Centenarians in the Blue Zones know how to make beans taste good. If you want to know how to increase longevity, the data mined from this research can be your guide. Interestingly enough, many Blue Zone residents consider themselves pescatarians, meaning they don’t eat red meat but will stick with the occasional small serving of fish. Remember that a balanced diet is key and that people living in Blue Zones eat many more items than the ones listed above—these were just the ones that turned up the most often. For most of their lives, the world's super-agers have nourished their bodies with whole, plant-based foods, such as leafy vegetables, tubers, nuts, beans and whole grains. NOBODY else does that. But what if you could be making more specific nutritional choices for your long-term health? And they DELIVER!!! Read on to discover what these masters of longevity—who live in places called Blue Zones—can teach us, and get a Blue Zone food list of what’s most prevalently featured in their diets. And you do it all for that shiny, far-off concept that is your long-term health. And if it’s good enough for people who live past 100, it’s good enough for us. Your Blue Zone Food List. But that regular old Romaine isn’t exactly what we mean (not that there’s any shame in your Caesar salad game). A recent study published in BMJ suggests that eating whole grains can help reduce your risk of heart disease, diabetes, cancer and other ailments. Expert Advice, Food, Healthy Living, Lifestyle, Nutrition. Aside from whole grains, fruits and vegetables are also technically considered carbohydrates. You eat your veggies. In fact, Buettner’s research found that people living in Blue Zones consume at least four times as many legumes as most places in America. They’re also awash with vitamins and minerals your body needs like magnesium, folate, vitamin E and the hard-to-get selenium. Not too much. Richly-hued foods such as blueberries, grapes and eggplant may help heart health, blood pressure and obesity. This isn’t necessarily breaking news, but it is a good reminder that fruits and vegetables are always a healthy choice. BLUE Healthy Gourmet Wet Cat Food. Maybe you don’t come from a shepherds’ family, or you don’t live in a small town on Sardinian mountains. And believe it or not, blue food does actually exist! Choose from almonds, pistachios, walnuts, Brazil nuts, peanuts and cashews. But you can learn the lesson taught by the Blue Zone diet, a derivation of the Mediterranean diet, and take on a new lifestyle starting from healthy food. Eating a cup of leafy greens per day will give you a mega-dose of minerals and carotenoids, which your body converts to Vitamin A. At the end of the day, we all want more daily actions that can add years to our life and more life to those years. And because beans are so hearty and satisfying, they’ll likely push less healthy foods out of your diet. Sweet potatoes are a staple of the Okinawan diet. Blue Zone residents know this too, and they’re busy eating antioxidant-rich berries and grapes, carrots, bitter melon, lemons, and more. Swap your next dinner side for a sweet potato or dice and cube some to mix in with scrambled eggs. You can consume them raw or cooked, add them to stews and salads, top them on your favorite steak, or even add them to a homemade flatbread. People Who Live in Blue Zones Eat a Diet Full of Whole Plant Foods.
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