Blue zones are those areas where people have low rates of heart disease, diabetes, cancer, and obesity and lived the longest. People from these countries follow a different type of diet which is known as ‘Blue Zone Diet.’

Dan Buettner suggested some of the Blue Zone diets in the book namely the Blue Zones solution.

The diet may vary from one region to another. The Blue Zone foods include-       

          95% of the food items are plant-based

  •         You should stop eating when you are 80% full
  •         Consume half cup of beans regularly
  •         Consume your large meal at breakfast and the smallest at dinner
  •         Eat a handful of nuts as a snack every day
  •         Eat home-cooked meals

For long life, you must include foods that Blue zones have in their diet. Here is the list of seven Blue Zone foods to include in your diet.

1. Dark Leafy Greens

All kinds of vegetables are included in every Blue Zone diet particularly dark leafy greens like kale, spinach, and Swiss chard. They consume most nutrient-dense types of veggies and dark leafy greens because they are filled with several vitamins and strong antioxidant properties such as Vitamin C and A.

2. Nuts

Nuts are a great source of protein, vitamins, and minerals. They have heart-healthy unsaturated fats. Research shows that adding nuts in your diet can reduce cholesterol levels and prevent cardiovascular disease.

3. Legumes

Legumes are packed with fiber, carbohydrate, protein, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. They are naturally low in fat and free of saturated fat. Legumes are ideal for a Blue Zone diet.  The dietician Maya Feller (owner of Maya Feller Nutrition) suggested, “If you want to make a three-bean chili for dinner, use dry beans and soak them, cooking them with your own spices and fresh veggies.”

4. Oatmeal

Blue Zone people consume oats in the least processed forms and steel-cuts. Oats are rich in high fiber and the best breakfast option. They are incredibly nutritious, full of antioxidants, and have many health benefits. It prevents you from weight gaining, fights diabetes.

5. Blueberries

Blueberries have antioxidant properties. Many people from the blue zone often use blueberries to make delicious dessert or snack. Recent studies have shown that blueberries improve brain health and blood pressure.

6. Barley

Barley is a staple of a blue zone diet. It contains cholesterol-lowering properties similar to oats. One study published in the European Journal of Clinical Nutrition suggests that barley provides essential amino acids and compounds that help stimulate digestion. You can consume barley by adding it to soups or you can eat barley as a hot cereal.

7. Olive Oil

Olive oil is vital in the Blue zone diet. It contains antioxidants and is rich in healthy monounsaturated fats. It may help prevent strokes, fights heart disease, and improves cholesterol levels and blood pressure.


Try these Blue Zone Foods to eat better for a healthy life.