7 Blue Zone Foods to Include in Your Diet
- Dietitian.Lauren Hmede
- Dec 12, 2019
- 3 min read
Introduction:
A concept developed by National Geographic Fellow and author Dan Buettner, Blue Zones are areas across the globe where people tend to live the longest and have remarkably low rates of heart disease, cancer, diabetes, and obesity.
Blue Zones include the following regions: Ikaria, Greece; Okinawa, Japan; the province of Ogliastra in Sardinia, Italy; the community of Seventh-Day Adventists in Loma Linda, California; and Costa Rica’s Nicoya Peninsula.
Blue Zone diets are primarily plant-based, with as much as 95 percent of daily food intake coming from vegetables, fruits, grains, and legumes. People in Blue Zones typically avoid meat and dairy, as well as sugary foods and beverages. They also steer clear of processed foods.
A wholesome diet isn’t the only factor thought to lead to longevity for those living in Blue Zones, however. Such individuals also have high levels of physical activity, low stress levels, robust social connections, and a strong sense of purpose.
Still, sticking to a vibrant, nutrient-rich eating plan appears to play a key role in the exceptional health of Blue Zone dwellers. Here’s a look at seven foods to include in your own Blue Zone-inspired diet.
Legumes
From chickpeas to lentils, legumes are a vital component of all Blue Zone diets. Loaded with fiber and known for their heart-healthy effects, legumes also serve as a top source of protein, complex carbohydrates, and a variety of vitamins and minerals.
Dark Leafy Greens
While vegetables of all kinds abound in each Blue Zone diet, dark leafy greens like kale, spinach, and Swiss chard are especially prized. One of the most nutrient-dense types of veggies, dark leafy greens contain several vitamins with powerful antioxidant properties, including vitamin A and vitamin C.
Nuts
They supply heart-healthy unsaturated fats, with some research suggesting that including nuts in your diet may help reduce your cholesterol levels (and, in turn, stave off cardiovascular disease).
Moreover, nuts are a great source of fiber too.
Olive Oil
A staple of Blue Zone diets, olive oil offers a wealth of health-enhancing fatty acids, antioxidants, and compounds such as oleuropein (a chemical found to curb inflammation).
Many studies have shown that olive oil may improve heart health in a number of ways, such as by keeping cholesterol and blood pressure in check. What’s more, emerging research indicates that olive oil could help protect against conditions like Alzheimer’s disease and diabetes.
Steel-Cut Oatmeal
One of the least processed forms of oats, steel-cut oats make for a high-fiber and incredibly filling breakfast option.
Although they’re perhaps best known for their cholesterol-lowering power, oats may also provide plenty of other health benefits. For instance, recent research has determined that oats may thwart weight gain, fight diabetes, and prevent hardening of the arteries.
Oats are known for their fiber content, but they also provide plant-based protein.
Blueberries
While most any type of fruit can make for a healthy dessert or snack, foods such as blueberries may offer bonus benefits. For example, recent studies have demonstrated that blueberries may help shield your brain health as you age, and fend off heart disease by improving blood pressure control.
Barley
Barley may possess cholesterol-lowering properties similar to those of oats, according to a study recently published in the European Journal of Clinical Nutrition. Barley also delivers essential amino acids, as well as compounds that may help stimulate digestion.
To get your fill of barley, try adding this whole grain to soups or consuming it as a hot cereal.
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