For over a decade, Dan Buettner, holder of three world records in endurance bicycling, has been conducting a research with the help of experts into “Blue Zones” – places in the world with the longest life expectancy, disability-free life expectancy, or a concentration of persons over 100. You will find Japan’s Okinawa district, Sardinia’s mountainous regions, Costa Rica’s Nicoya Peninsula, and more. During their research, Buettner and his team discovered that all of the inhabitants of these zones share similar dietary habit, which do not include counting calories or taking vitamins.
After analyzing over 150 dietary studies from the last ten years, Dan and his team found the most common dietary habits in people who live to be over 100. The following 14 tips came straight from the mouths of these centennials, so you may want to take heed.
1. Eat More PlantsWhole grains and various types of legumes can be found in all of the meals in Blue Zones. Residents eat an impressive variety of seasonal vegetables and pickle any leftovers. The best type of plants is leafy greens. Studies found that middle-aged people who consume a cup of fresh vegetables every day are less likely to die in the next four years, compared to those who do not eat vegetables.
2. Don’t Eat Meat more than Twice a WeekWhile most of us are sure that meat is essential for our diet, it appears that longevity proves it otherwise. Family living in Blue Zones do not consume a lot of meat, and only use it rarely as an addition to main dishes, mainly to enhance their flavor. Try lowering your meat consumption to 60 grams or less of meat, five times a month.
3. Eat Less Bovine DairyThe human digestive system struggles with digesting bovine dairy, which contains high levels of fat and sugars. Blue Zone residents get their calcium from plants (a cup of boiled kale contains the same amount of calcium as a cup of milk). However, goat and sheep dairy, such as yogurts and cheese are part of traditional local foods, and are considered to be very healthy.