13 Foods to Eat or Avoid on the Blue Zone Diet to Help You Live Longer

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, or obesity. These places also have a lot of people who live to be over 100 years old.

The Blue Zone diet is based on common themes in the way people in these areas eat. It 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, or processed food.

Foods to Eat

1. 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 and vitamin C. These vitamins have a substance in them that helps prevent cell damage (antioxidants).

2. 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, but blueberries are one of the best to add to your diet.

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. You can also try papayas, pineapples, bananas, or strawberries.

3. Healthy Oils

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

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.

4. Beans and Legumes

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.

5. Whole Grain Bread or Sourdough

Whole grains are important in the Blue Zones diet. Avoid bread made from bleached, white flour and choose 100% whole grain instead.

Sourdough bread is 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.

6. Nuts

Nuts are packed with protein, vitamins, and minerals. They also give you plenty of unsaturated fats which are good 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.

7. Whole Foods

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

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.

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.

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.

8. Fish

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.

9. Drink Water

 
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:

• Coffee, which may support brain health.
• Tea, which may lower your risk of heart disease and certain cancers.
• Red wine, which has been associated with cardiovascular health. Note, however, that red wine's health benefits are controversial. In 2023 the World Health Organization (WHO) said in a statement that "no level of alcohol consumption is safe for our health."

Foods to Limit or Avoid

1. Dairy

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.

2. Added Sugar

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. 

3. Eggs

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.  

4. Meat

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. 

Summary

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.