Sweet potatoes are a staple of the Okinawan diet. Across the globe, Blue Zone residents are busy eating whole grains such as oats, barley, brown rice, and ground corn. His findings were compiled in the book Blue Zones, where he reveals these five places that have the world’s oldest populations—and what their healthy lifestyle habits are. Here’s a list of 12 real and delicious blue foods we discovered. And because beans are so hearty and satisfying, they’ll likely push less healthy foods out of your diet. The following nine foods are found in the diets of people who are outliving the rest of us. Choose from almonds, pistachios, walnuts, Brazil nuts, peanuts and cashews. The phrase was coined by National Geographic author Dan Buettner, who set out to find places in the world where populations lived the longest, with the highest quality of life. Aside from specific foods, people in Blue Zones also tend to eat with the following healthy principles in mind: Sounds pretty common-sense, right? How you can do it: + Find ways to cook beans that taste good to you and your family as part of a Blue Zones diet. 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. As luck (and research) would have it: there are. Centenarians in the Blue Zones know how to make beans taste good. Foods that actually promoted longevity? Whether you prefer pinto beans or black-eyed peas, aim for at least a half-cup of legumes each day. Heck, sometimes you even pass on dessert. 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. A fruity classic: Blueberries are a great source of fiber and are jam-packed with Vitamin C! They’re also awash with vitamins and minerals your body needs like magnesium, folate, vitamin E and the hard-to-get selenium. Blue food is the breakfast of rebels. Related: 9 Longevity Secrets From the World’s Oldest People. People living in Blue Zones eat all kinds of leafy greens, including those dark leafy MVPs like kale, spinach, and swiss chard. Not too much. Olive oil is just a healthier alternative, plain and simple. You eat your veggies. Nuts are full of healthy fats and an excellent source of protein. It also contains something called polyphenols, which help reduce the oxidative stress within your body. 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. Here are nine of the most common Blue Zone foods and why they make up a healthy diet. These whole grains not only supply your body with energy but help stave off disease. Aside from whole grains, fruits and vegetables are also technically considered carbohydrates. 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. 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. 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. Mediterranean diet: a healthy option for everyone. To get more whole grains in your diet, start your day with steel-cut oatmeal, or even add a little brown rice to your breakfast. Citrus Blue Healthy Foods is by far the Best Healthy Packaged Meals Provider. people living in Blue Zones consume at least four times as many legumes, multiple studies point to legumes as a major longevity-booster, 150 varieties of wild greens found on their island, studies also suggest leafy greens can play a role in staving off cognitive decline, Vitamin A helps all your major organs function, some studies even suggesting it has potential cancer-preventing properties, that eating whole grains can help reduce your risk of heart disease, 9 Longevity Secrets From The World’s Oldest People, Loma Linda, California (an Adventist community), Make the first meal of your day the largest, Add healthy, anti-inflammatory spices and herbs into your diet like turmeric, sage, and marjoram. 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. You can buy just 1 meal from their store or buy enough for the week. But that regular old Romaine isn’t exactly what we mean (not that there’s any shame in your Caesar salad game). 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. If you want to know how to increase longevity, the data mined from this research can be your guide. Richly-hued foods such as blueberries, grapes and eggplant may help heart health, blood pressure and obesity. Barring any allergies or food sensitivities, we should all include more nuts in our diet. 9 Longevity Secrets From the World’s Oldest People, (This will help us personalize your experience so that you can get the best advice possible from us!). From chickpeas to lentils, legumes are a vital component of all Blue Zone diets. Legumes include beans, peas, and lentils, and people living in Blue Zones are their biggest fans. They’re also an unparalleled source of beta-carotene, which your body converts to the much-needed Vitamin A. We use cookies to ensure that we give you the best experience on our website. So just what are those foods? 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. They’re considered a superfood (a super BLUE food) and are great for both brain and heart health. Here are nine of the most common Blue Zone foods and why they make up a healthy diet. The next time you’re preparing a meal, try switching from vegetable or another oil to olive oil. When they do eat fish, they consume roughly three ounces (picture a deck of cards for size) and typically choose smaller fish like sardines, anchovies, trout or grouper. This isn’t necessarily breaking news, but it is a good reminder that fruits and vegetables are always a healthy choice. 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. Every day it's a different meal for breakfast, lunch, and dinner! Choosing other types—like salmon—will still deliver plenty of the heart-healthy fats and nutrients. Mostly plants.” Go for veggies, fruits, and whole grains and get your share of legumes and heart-healthy fats. If you continue to use this site we will assume that you are happy with it. Blue Zone societies also don’t overfish their waters, and they focus on food sustainability.