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Revealing the foods that the world’s long-lived people eat every day

The Blue Zones include the 5 regions in the world with the highest density of people living in the world. These regions are Sardinia (Italy), Okinawa (Japan), Ikaria (Greece), Nicoya (Costa Rica) and Loma Linda (California).

Although each region eats different foods specifically for them, it would be helpful to learn about their daily diet and lifestyle so that we can learn how to live healthy from them. .

Here are some foods that the world’s oldest people eat regularly that you can refer to:


The city of Loma Linda in California (USA) is a community with mostly Seventh-day Adventists. Along with regular religious practice and about 24 hours a week of meditation, people in this community also eat a diet full of healthy plant-based foods.

It is known that avocado is a staple food of people in Loma Linda. This fruit is very helpful in lowering cholesterol and contains 30% more potassium than banana.

Avocados have also been shown to help control weight and reduce the risk of obesity and type 2 diabetes.


Beans are a common food in most Green Zones, providing helpful amounts of fiber and other nutrients that help fight disease. For example, black-eyed peas are often included in the daily diet in Ikaria, Greece. This legume has been found to have anti-cancer, diabetes and heart-healthy properties.

Meanwhile, people in the Nicoya peninsula (Costa Rica) eat black beans every day, along with rice and tortillas. Black beans are high in fiber and antioxidants, which help control diabetes, prevent cancer and reduce the risk of heart disease.


The Okinawan community (Japan) eats garlic regularly. According to National Geographic, garlic is one of the most effective “natural medicines” and has been linked to a reduced risk of several diseases that commonly occur in the elderly.

A report from Antioxidants shows that garlic has antioxidant and anti-inflammatory properties that help prevent certain cardiovascular diseases, diabetes, and cancer.


Potatoes are the staple food of people living in Ikaria (Greece), while purple sweet potatoes are popular in Okinawa (Japan).

Purple sweet potatoes contain a phytochemical called anthocyanin, which helps prevent disease. Sweet potatoes are also rich in vitamins A, B6, C, potassium and fiber.

Although some people think that potatoes are unhealthy because of their high carbohydrate content, in fact they help the Ikarians control and prevent diabetes, and keep blood pressure levels stable.

Olive oil

The Ikari people like to use olive oil every day. Many people in the Mediterranean, where some of the healthiest people in the world live, use this oil extensively.

A report published in the journal Nutrients shows that extra virgin olive oil offers a wide range of health benefits. It helps with weight control, lowers blood pressure, lowers the risk of certain cancers, and benefits overall health thanks to its anti-inflammatory properties.


Salmon is high in omega-3 fatty acids, which have been shown to improve heart health and reduce the risk of heart disease, as well as lower levels of chronic inflammation.

Natural sour yeast bread

People in Sardinia, Italy, eat foods such as goat’s milk, flatbreads, chickpeas, and sourdough bread.

Sourdough bread is made with whole wheat and live lactobacilli. According to National Geographic, the Sardinian process of baking sour yeast bread turns sugar and glucose into lactic acid. This process lowers the glycemic index. Eating this cake will keep you fuller for longer and your blood sugar won’t spike.


The people of Sardinia also love tomatoes and use them in quite a few dishes. Tomatoes contain lycopene, an antioxidant, anti-inflammatory that helps lower blood pressure, reduce the risk of metabolic syndrome and stroke, as well as improve heart health.

More specifically, cherry tomatoes contain high levels of beta carotene, which may help reduce the risk of developing tumors associated with prostate cancer.

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