Ikaria, Greece Okinawa, Japan The province of Ogliastra in Sardinia, Italy The community of Seventh-Day Adventists in Loma Linda, California The Nicoya Peninsula in Costa Rica
A National Geographic Fellow and author named Dan Buettner came up with a diet plan inspired by these long-living people. It includes the foods that people living in these places eat a lot of. It’s called the Blue Zone diet.
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.
This article will talk about seven foods that are part of the Blue Zone diet and give you tips on how to add them to your diet.
Whether you prefer pinto beans or black-eyed peas, try to get at least a half cup of legumes each day. Legumes can be added to salads, soups and stews, and many veggie-based recipes.
For example, Maya Feller, a registered dietician and the owner of Maya Feller Nutrition, recommends that if you want to make a 3-bean chili for dinner, “Use dry beans and soak them, cooking them with your own spices and fresh veggies.”
Dark greens are a good source of vitamin A and vitamin C. These vitamins have a substance in them that helps prevent cell damage (antioxidants).
Research has also shown that eating nuts may help you lower your cholesterol levels. Keeping your cholesterol in check can help prevent heart disease.
“Nuts are a high-fiber food,” said Feller. “Almonds, for instance, provide about 3.5 grams of fiber in a one-ounce serving.”
While they are nutritious, nuts also have a lot of calories. Try to stick to a handful of almonds, walnuts, pistachios, cashews, or Brazil nuts.
There are different kinds of olive oil. When you’re shopping for oil, look for a bottle that says “extra-virgin olive oil.”
The oil might even help protect against conditions like Alzheimer’s disease and diabetes.
Remember that 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.
Oats are known for their cholesterol-lowering power, but they also have other benefits. Studies have shown that oats can help you manage your weight, prevent diabetes, and protect your heart by keeping your arteries from hardening.
A bowl of steel-cut oat makes for filling breakfast with lots of fiber, but that’s not all it offers.
“Oats are known for their fiber content, but they also provide plant-based protein,” said Feller. “Oatmeal made with 1/4 cup of steel-cut oats provides 7 grams of protein.”
Research has shown that blueberries may boost your brain health as you get older. The berries may help stave off heart disease by helping you control your blood pressure better.
Barely is easy to add to soups. You can also eat it by itself as a hot cereal for breakfast. Research has shown that eating barley may improve your digestion.
