People who live in Blue Zones eat a 95% plant-based diet - Deepstash
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People who live in Blue Zones eat a 95% plant-based diet

People who live in Blue Zones eat a 95% plant-based diet

Most groups are not strict vegetarians but eat meat about five times per month.

Diets include:

  • Vegetables, which is a great source of fibre, minerals and vitamins.
  • Legumes include beans, peas, lentils and chickpeas, which are all rich in fibre and protein.
  • Whole grains, which are rich in fibre.
  • Nuts: Nuts are great sources of fibre, protein and polyunsaturated and monounsaturated fats.

Other dietary factors for Icaria and Sardinia are eating fish regularly. Fish is a good source of omega-3 fats.


824 reads


They fast and follow the 80% rule

Calorie restriction

Eating fewer calories may be contributing to the longer lives in some of the Blue Zones.

  • Studies found that Okinawans were in a calorie deficit before the 1960s, which may contribute to their longevity.
  • Okinawans tend to follow the 80%...


801 reads

They consume alcohol in moderation

They consume alcohol in moderation

People in some Blue Zones drink one to two glasses of red wine per day, which may help prevent heart disease and reduce the risk of death.

Sardinian Cannonau wine, which is made from Grenache grapes, has been shown to have extremely high levels of antioxidants, compared to other wines. Anti...


760 reads

Other traits and habits associated with longevity

  • Being religious or spiritual: Blue Zones are typically religious communities. Several studies have shown that being religious is associated with a lower risk of death.
  • Having a life purpose: People in Blue Zones tend to have a life purpose, known as ...


744 reads

They get enough sleep

They get enough sleep

People in Blue Zones get sufficient sleep and also often take daytime naps.

Studies found that not getting enough sleep or too much sleep can increase the risk of death, including heart disease or stroke.

Blue Zone people tend to sleep as much as their body tells them to. Daytime napp...


722 reads

Blue Zones definition

Blue Zones definition

Blue Zones refer to geographic areas in which people have low rates of chronic disease and live exceptionally long lives.

They are called Blue Zones because author Dan Buettner, who was studying areas of the world where people live very long lives, drew blue circles around these areas on th...


1.01K reads

Exercise is built into daily life

People in the Blue Zones don't exercise purposefully by going to the gym. Instead, they are active through gardening, walking, cooking and other daily chores.

A study of men in the Sardinian Blue Zone found that their longer life was associated with raising farm animals, living on steeper s...


799 reads

The five known Blue Zones

The five known Blue Zones

  1. Icaria (Greece): These people eat a Mediterranean diet rich in olive oil, red wine and homegrown vegetables.
  2. Ogliastra, Sardinia (Italy): Some of the oldest men in the world live here. They commonly work on farms and drink lots of red wine.


995 reads




There's nothing better than a good cup of tea and a good book.

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“Plant protein”

Plant-based protein sources don't have as much protein. You can get enough protein through a plant-based diet, as long as it is well balanced. Plant-based protein sources:

  • They often contain fiber (especially legumes and whole grains).
  • If they contain fat, they are...

Eat Your Way to a Lower Cholesterol

Many foods can improve your cholesterol levels. They include:

  • Fatty fish, which lowers LDL cholesterol and triglycerides.
  • Walnuts, almonds, and other nuts. They increase HDL and lower LDL cholesterol.
  • ...

How to change over to a Mediterranean Diet

Start small. Follow the strategies below, and make it a habit.

  1. Switch up your oil to extra-virgin olive oil, which is rich in monounsaturated fatty acids. Drizzle it on finished dishes like fish or chicken to boost flavor.
  2. Eat More fatty fish like salmon, sardines...


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