Mediterranean Diet: Benefits and Sample Meal Plans - GoodRx
The diet is rich in plant-based foods, seafood, olive oil, and fresh herbs. It limits highly processed foods, fatty animal products, and sugary foods and ...
blue zones
The Mediterranean diet is also popular as a way to promote longevity, or a long and healthy life. Two out of the world’s five “ <anchor>blue zones</anchor>” are in countries that follow the Mediterranean diet: Italy and Greece. Blue zones are areas of the world where people live the longest and are the healthiest compared to other countries.
Blue Zones Diet Explained: 6 Foods That May Improve Longevity - GoodRx
Blue Zones Diet Explained: 6 Foods That May Improve Longevity - GoodRx

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# What Is the Blue Zones Diet and Can It Help Boost Longevity? 6 Foods and Benefits to Consider

[![Joanna Foley, RD](https://www.grxstatic.com/4f3rgqwzdznj/5wQIgd87c48g6791oiabjd/5a430219e82e844e513f901eb5ca0d2d/Joanna-Foley.jpg?format=pjpg&auto=webp&width=48)](/about/bio/joanna-foley)[![Mandy Armitage, MD](https://www.grxstatic.com/4f3rgqwzdznj/hbHxTBHMiFVKK6fPHfCWZ/9d911130fd74e8e10390c0fc53227f71/mandy-armitage.jpg?format=pjpg&auto=webp&width=48)](/about/bio/mandy-armitage)

Written by [Joanna Foley, RD](https://www.goodrx.com/about/bio/joanna-foley) \| Reviewed by [Mandy Armitage, MD](https://www.goodrx.com/about/bio/mandy-armitage)

Published on May 8, 2023

**Key takeaways:**

- The blue zones refer to five areas of the world where people often live to be over 100.

- The eating patterns of people living in these regions are collectively called the

“Blue Zones diet.” It heavily emphasizes plant foods.

- The blue zone diet can help lead to a longer, healthier life by helping prevent or manage health conditions, like Type 2 diabetes and heart disease.


### Table of contents

[What is the Blue Zones diet?](/well-being/diet-nutrition/blue-zones-diet-foods-benefits?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#what-is-the-blue-zones-diet-)

[Foods in the Blue Zones diet](/well-being/diet-nutrition/blue-zones-diet-foods-benefits?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#foods-in-the-blue-zones-diet)

[Foods to limit](/well-being/diet-nutrition/blue-zones-diet-foods-benefits?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#foods-to-limit)

[Possible health benefits](/well-being/diet-nutrition/blue-zones-diet-foods-benefits?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#possible-health-benefits)

[Are there any downsides?](/well-being/diet-nutrition/blue-zones-diet-foods-benefits?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#are-there-any-downsides-)

[Who can benefit?](/well-being/diet-nutrition/blue-zones-diet-foods-benefits?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#who-can-benefit-)

[Blue Zones vs. Mediterranean](/well-being/diet-nutrition/blue-zones-diet-foods-benefits?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#blue-zones-vs--mediterranean)

[Bottom line](/well-being/diet-nutrition/blue-zones-diet-foods-benefits?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#bottom-line)

[References](/well-being/diet-nutrition/blue-zones-diet-foods-benefits?optly-exp-id=health_article_recirc_content_recommendation&optly-var-id=control_popular_articles#references)

![A woman is shown eating a plant-based snack while outdoors.](https://www.grxstatic.com/4f3rgqwzdznj/66kVbshXdmXRCbu4LPFJ5U/826aa312275a250b631cb35d94668b2b/woman_eating_plant_based_snack_1390051489.jpg?format=pjpg&auto=webp&width=704)SolStock/E+ via Getty Images

You might have heard of parts of the world where it’s common for people to be 100 years or older. These are known as “ [blue zones](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/ "").” Given these people’s good health and long life span, the creator of this concept, [Dan Buettener](https://www.bluezones.com/about/history/ ""), and many scientists have studied their diet and lifestyle in hopes of uncovering [habits](https://www.goodrx.com/well-being/movement-exercise/healthy-habits-live-longer "") that may contribute to longevity.

## What is the Blue Zones diet and how does it work?

While commonly referred to as the “ [Blue Zones diet](https://www.cnn.com/2023/01/29/health/longevity-blue-zone-meals-wellness/index.html ""),” the foods and habits of people living in blue zones is better viewed as a lifestyle, according to Buettner. This way of eating originates from five blue zones, which are located in:

1. Loma Linda, CA, USA

2. Nicoya, Costa Rica

3. Sardinia, Italy

4. Ikaria, Greece

5. Okinawa, Japan


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In spite of observing different cultures, people across blue zones prioritize similar beliefs around food. This includes eating primarily plant-based and choosing whole foods over processed versions.

Together, the food and lifestyle habits of people living in blue zones are thought to contribute to a longer and higher-quality life. Examples of lifestyle practices include regular movement and physical activity and strong social relationships with other people in the community.

## What foods are a part of the Blue Zones diet?

The blue zone diet largely is made up of plant-based foods (around [95%](https://www.bluezones.com/recipes/food-guidelines/ "")). Here is a list of 6 foods commonly found in the Blue Zones diet.

### 1\. Seasonal fruits and vegetables

Unsurprisingly, colorful fruits and vegetables are present at just about every meal in the blue zones. They are rich in:

- [Fiber](https://www.goodrx.com/well-being/diet-nutrition/what-is-fiber-why-is-it-good-for-you "")

- [Antioxidants](https://www.goodrx.com/well-being/diet-nutrition/what-are-antioxidants "")

- Other essential vitamins and minerals, like [folate](https://www.goodrx.com/well-being/diet-nutrition/foods-high-in-folate "") and [potassium](https://www.goodrx.com/well-being/diet-nutrition/high-potassium-foods "")


There is an emphasis on leafy green [vegetables](https://www.goodrx.com/well-being/diet-nutrition/healthiest-vegetables "") such as spinach, kale, and collards. As for [fruit](https://www.goodrx.com/well-being/diet-nutrition/healthiest-fruits ""), any type can be a good choice.

While the blue zones try to eat locally and seasonally, they also eat pickled and dried versions of produce that is not in season.

### 2\. Beans

The Blue Zones diet recommends eating at least a ½ cup of cooked beans each day. These can come from all types of beans, including:

- Black beans

- Garbanzo beans

- White beans

- Lentils


Beans offer a good source of [plant-based protein](https://www.goodrx.com/well-being/diet-nutrition/plant-based-sources-of-protein "") and fiber and are low in fat.

### 3\. Nuts

The general recommendation based on the blue zones eating pattern is to eat 2 handfuls of nuts each day, or about 2 oz. Since different nuts have unique nutrient profiles, aim for a mix, such as:

- Almonds

- Brazil nuts

- Walnuts


In general, nuts are a [great source](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/ "") of healthy unsaturated fats, fiber, and antioxidants.

### 4\. Whole grains

Bread is nearly always eaten in a whole grain form in the blue zone cultures. Whole grain bread is less processed than refined white bread and has higher amounts of naturally-occurring [fiber and minerals](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8166563 "") like iron, magnesium, and phosphorus.

While [sourdough](https://www.goodrx.com/well-being/diet-nutrition/is-sourdough-bread-good-for-you "") isn’t typically whole grain, it’s also commonly eaten in blue zones. Because it is fermented, it may be [easier to digest](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950244/ "") and able to support a [healthy gut microbiome](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8306212/ "").

Aside from bread, other types of healthy [whole grains](https://www.goodrx.com/well-being/diet-nutrition/how-to-shop-smart-for-whole-grains "") include:

- Brown rice

- Quinoa

- Foods made with whole grain flour like whole-wheat tortillas and pasta


### 5\. Olive oil

Healthy fats — especially olive oil — are commonly eaten in the blue zones. [Olive oil](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770785/ "") contains healthy unsaturated fats and has antioxidant and anti-inflammatory properties. It is best used for low-heat cooking (like sauteing) or used to drizzle vegetables and other foods for added flavor.

### 6\. Food in its natural state

As mentioned, a common theme in the blue zones is eating foods in their natural form. This can look like:

- Enjoying a whole fruit instead of just drinking the juice

- Consuming full-fat yogurt

- Eating the entire egg rather than just the egg white


Whole foods have the benefit of often being more nutrient-dense than processed foods.

### Beverages in the Blue Zones diet

People in the blue zones drink mostly water. Other beverages commonly consumed include:

- Coffee

- Tea, especially [green tea](https://www.goodrx.com/well-being/diet-nutrition/the-health-benefits-green-tea "")

- Red wine, in limits


To reap their benefits, stick to consuming tea and [coffee without sugar](https://www.goodrx.com/well-being/diet-nutrition/make-coffee-healthier ""). And remember, if you don’t drink, don’t start. Although [red wine](https://www.goodrx.com/well-being/diet-nutrition/is-red-wine-good-for-you "") is thought to be helpful, even the smallest amounts of [alcohol can raise your risk](https://www.goodrx.com/health-topic/alcohol/is-drinking-alcohol-safe "") for many health problems.

## What foods should you limit on the Blue Zones diet?

The Blue Zones diet limits foods that may harm your health and lower longevity. These include:

- [**Sugar**](https://www.goodrx.com/well-being/diet-nutrition/what-is-added-sugar-the-different-names-of-sugar "") from foods like sweetened beverages, desserts, and packaged foods

- **Meat**, especially red and processed meat

- **Highly processed foods**, such as fast foods and [ultra-processed foods](https://www.goodrx.com/well-being/diet-nutrition/what-are-ultra-processed-foods "")

- **Butter**

- **Refined carbohydrates**, like white rice, white breads, and most breakfast cereals


## Possible health benefits of the Blue Zones diet

It is estimated that [about 71%](https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death "") of deaths worldwide are caused by conditions like heart disease and stroke. While there is not much research on the Blue Zones diet specifically, it’s possible that a similar eating pattern can offer protective benefits against such health problems.

Here are five health benefits linked to foods commonly consumed as part of the blue zones eating pattern:

1. **Lower risk of Type 2 diabetes:** Many of the foods eaten as part of the Blue Zones diet are rich in fiber, which help control blood sugar.

2. **Lower risk of heart disease:** This is because the Blue Zones diet focuses on healthy, unsaturated fat rather than saturated fat. Research continues to show that high amounts of saturated fat is [linked to heart problems](https://pubmed.ncbi.nlm.nih.gov/34649831/ "").

3. **Lower inflammation:** Most of the foods eaten as part of the Blue Zones diet also have anti-inflammatory properties, which may offer protection against liver disease, brain disorders, and some types of cancer.

4. **Lower risk of obesity:** Many high-fiber foods in the Blue Zones diet can help with weight management and prevention of obesity by helping you [feel fuller for longer](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360548/ ""). People in the blue zones also tend to be very physically active, which further supports a healthy weight.

5. **Lesser chances of metabolic syndrome:** Characterized by many factors, including high blood pressure and a large waistline, [metabolic syndrome](https://www.goodrx.com/health-topic/cardiovascular/heart-disease-and-metabolic-syndrome "") raises your risk of stroke, heart disease, and other health conditions. Recent research suggests that plant-based diets can lower your risk of metabolic syndrome [by half](https://www.sciencedirect.com/science/article/pii/S2666154322000552#:~:text=Prior%20research%20has%20found%20PBDs,one%2Dhalf%20%5B15%5D. "").


Keep in mind that other habits apart from diet — like exercising and having a strong sense of community — may play a large role in the health and longevity of people living in blue zones. So, it’s unclear whether following the Blue Zones diet alone is enough to reap the same benefits.

## Are there drawbacks to the Blue Zones diet?

Given that it’s not a rigid diet and is based on eating a variety of nutrient-dense foods, it’s unlikely.

That said, not every style is simple or practical for everyone. Following the blue zones eating style requires effort and encourages more home cooking compared to eating out. It also may be more expensive, because of its emphasis on eating more fresh foods.

## Who should add more blue zone foods to their diet?

Anyone can benefit from eating foods common in the Blue Zones diet pattern. It is not just for older adults who want to add more years to their life. Children and young adults can also eat the Blue Zones diet to protect their health and improve their longevity for years to come.

## What are the differences between the Blue Zones diet and Mediterranean diet?

Even though there are many similarities, the Blue Zones diet is specifically geared towards longevity. It is a bit more strict in that it recommends an almost entirely plant-based diet, whereas the [Mediterranean diet](https://www.goodrx.com/well-being/diet-nutrition/mediterranean-diet "") allows for more animal foods, specifically from fish.

## The bottom line

The blue zone diet is an eating style that may help you live longer. Eating primarily plant-based can be adopted by anyone throughout the world. Doing so may come with many health benefits, including a lower risk of many chronic health issues and a better quality of life.

![why trust our exports reliability shield](data:image/svg+xml;base64,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)

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Written by:

[Joanna Foley, RD](https://www.goodrx.com/about/bio/joanna-foley)

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

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## References

Blue Zones. (n.d.). [Food guidelines](https://www.bluezones.com/recipes/food-guidelines/ "").

Blue Zones. (n.d.). [History of blue zones](https://www.bluezones.com/about/history/ "").

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Buettner, D., et al. (2016). [Blue zones](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/ ""). _American Journal of Lifestyle Medicine_.

Drewnowski, A., et al. (2021). [Perspective: Why whole grains should be incorporated into nutrient-profile models to better capture nutrient density](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8166563/#sec2title ""). _Advances in Nutrition_.

Gaforio, J. J., et al. (2019). [Virgin olive oil and health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770785/ ""). _Nutrients_.

Hervik, A. K., et al. (2019). [The role of fiber in energy balance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360548/ ""). _Journal of Nutrition and Metabolism_.

LaMotte, S. (2023). [Live longer with these dishes from ‘blue zones’ in America](https://www.cnn.com/2023/01/29/health/longevity-blue-zone-meals-wellness/index.html ""). CNN Health.

Lau, S. W., et al. (2021). [Sourdough microbiome comparison and benefits](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8306212/ ""). _Microorganisms_.

Maki, K. C., et al. (2021). [Saturated fats and cardiovascular health: Current evidence and controversies](https://pubmed.ncbi.nlm.nih.gov/34649831/ ""). _Journal of Clinical Lipidology_.

McGrath, L., et al. (2022). [Journal of Agriculture and Food Research](https://www.sciencedirect.com/science/article/pii/S2666154322000552#:~:text=Prior%20research%20has%20found%20PBDs,one%2Dhalf%20%5B15%5D. ""). _Journal of Agriculture and Food Research_.

Rizzello, C. G., et al. (2019). [Sourdough fermented breads are more digestible than those started with baker’s yeast alone: An in vivo challenge dissecting distinct gastrointestinal responses](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950244/ ""). _Nutrients_.

Ros, E. (2010). [Health benefits of nut consumption](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/ ""). _Nutrients_.

World Health Organization. (2020). [The top 10 causes of death](https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death "").

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our [editorial guidelines](https://www.goodrx.com/about/editorial-guidelines).

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