What if part of the secret to living past 100 wasn’t found in a supplement or high-tech therapy, but on your plate? Around the world, people in the Blue Zones (regions with the longest-lived populations) share one common trait: they eat mostly plants.

What are Blue Zones?

Blue Zones are areas identified by researchers where people routinely live into their 90s and beyond, with remarkably low rates of chronic diseases like heart disease, diabetes, and cancer. These include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California).

Each of these communities has its own culture, climate, and cuisine, but their diets follow a remarkably similar pattern: Mostly plants, minimal meat, reduced dairy.

The Blue Zone Plate

A closer look reveals the foundation of their eating habits:

Eat Mostly Plants (95–100% of Your Diet)

In the Blue Zones, most meals are built around plants, especially fresh, seasonal vegetables. When produce is abundant, it’s pickled or dried for use throughout the year. The longevity all-stars? Leafy greens like spinach, kale, chard, beet and turnip tops, and collards. These, together with fruits, whole grains, and beans, form the foundation of Blue Zone meals year-round.

Plant-derived oils are also favored over animal fats. While olive oil isn’t the only healthy option, it’s the one most commonly used in the Blue Zones. A study found that consumption of more than half a tablespoon of olive oil a day may help lower heart disease risk

Meat isn’t completely off the table, but it’s eaten rarely and treated more as a garnish or for special occasions. Keep your kitchen stocked with your favorite produce so that eating this way becomes second nature.

Cut Back on Meat

Across all Blue Zones, meat consumption averages just two ounces or less, about five times per month. Findings from the Adventist Health Study 2, which has tracked nearly 100,000 Americans since 2002, show that the longest-lived participants are vegans or pesco-vegetarians, those who primarily eat plants, with small amounts of fish.

If you do eat meat, save it for celebrations. And if you’re looking for a protein-rich substitute, take a cue from Okinawa: extra-firm tofu, which is high in protein and packed with cancer-fighting phytoestrogens.

Go Easy on Fish

Fish can be part of a Blue Zone–style diet, but in moderation. Most centenarians eat less than three ounces, up to three times a week. If you choose to eat fish, opt for species that are abundant and sustainably caught. Overfishing and environmental damage are avoided in Blue Zones, where fishing is small-scale and community-based.

Reduce Dairy

Cow’s milk plays a minimal role in Blue Zone diets, appearing mainly among Adventists. Among Adventists who consume dairy, low-fat dairy products are the more common choice. Regular milk is high in fat and lactose (which some people are intolerant to). Instead, goat’s and sheep’s milk products, often fermented into yogurt or cheese, are common in Ikaria and Sardinia.

Limit Eggs

People in the Blue Zones eat eggs occasionally, about two to four per week, often as a small side rather than a main dish. An Ikarian breakfast might feature an egg with bread, almonds, and olives; an Okinawan soup might include a boiled egg for flavor.

However, eggs aren’t necessary for longevity. Research links high egg consumption to an increased risk of type 2 diabetes in men and women.

Eat Beans Every Day

Beans are the cornerstone of every Blue Zone diet: black beans in Nicoya, lentils and chickpeas in the Mediterranean, and soybeans in Okinawa. Blue Zone residents eat about a half cup of cooked beans daily.

Slash Sugar

People in the Blue Zones eat about one-fifth as much added sugar as the average North American, that is, roughly no more than seven teaspoons a day. They enjoy sugar deliberately, not by accident. To eat like a Blue Zoner, reserve sweets for special occasions, avoid sugary drinks, and limit sugar in coffee or tea.

Snack on Nuts

Blue Zone centenarians eat about two handfuls of nuts daily, almonds and walnuts in the Mediterranean, pistachios in Nicoya, and mixed nuts among Adventists.

Choose the Right Bread

Bread in the Blue Zones is not your typical supermarket loaf. It’s either whole grain or naturally fermented sourdough, both of which have a lower glycemic load and higher nutrient content than white bread.

In Ikaria and Sardinia, bread is made from whole wheat, rye, or barley, delivering minerals like selenium and magnesium. Traditional sourdough uses lactobacilli bacteria, which pre-digest gluten and starches.

Eat Whole Foods

Blue Zone diets emphasize whole, recognizable foods that are minimally processed and nutrient-dense. Nothing is stripped, refined, or artificially fortified.

A “whole food” might be a piece of fruit, cooked grain, or fermented soy like tofu. Meals typically feature a handful of simple ingredients, often grown locally and prepared slowly.

Drink Mostly Water

In all five Blue Zones, people drink water, tea, coffee, and wine – no sugary drinks, including diet sodas.

Why Plant-Based Diets Promote Longevity

Science backs what Blue Zone elders have practiced for centuries. A predominantly plant-based diet supports longevity by:

Lowering chronic disease risk: Fiber-rich foods help regulate blood sugar and cholesterol, reducing the risk of diabetes and heart disease.
Reducing inflammation: Whole plant foods are rich in antioxidants that protect cells from oxidative stress, a major driver of ageing.
Supporting a healthy gut: A diverse range of plant fibers nourishes beneficial gut bacteria, which play a role in metabolism, mood, and immunity.
Encouraging a healthy weight: Plant-forward diets tend to be naturally lower in calories and higher in nutrients, helping maintain a healthy BMI.

How to Bring Blue Zone Eating Into Your Life

You don’t need to move to Greece or Japan to eat like a centenarian. Start small, stay consistent, and make plants the centerpiece of your plate:

Fill at least half your plate with vegetables and fruit.
Choose whole grains over refined ones.
Include a daily serving of beans or lentils in soups, salads, or stir-fries.
Replace sugary snacks with unsalted, baked or dry-roasted nuts or seeds.
Treat meat as a side dish, not the star of the meal.
Carbs should be in moderation.

The Role of Screening in a Health Longevity Lifestyle

While nutrition lays the groundwork for a longer, healthier life, silent health risks can still exist beneath the surface, even in those who eat well. Factors like blood sugar, cholesterol, hormone balance, and inflammation can shift subtly over time.

That’s where medical insight complements lifestyle effort.

NOVI Assessment Max offers a deep, data-driven evaluation of your health, covering over 100 biomarkers with expert consultations to help you understand your results. It’s a way to ensure that your healthy habits are truly working for your body, and that no hidden risks are standing in the way of your longevity goals.

Take the next step toward longevity with Assessment Max Health Longevity Screening.

Learn more

Lessons from Blue Zones: How a Plant-Based Diet Supports Health Longevity