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Americans pay billions of dollars every year to improve their health through diets, gym memberships, exercise programs and supplements. But could cracking the code of centenarians – those who lead active lives into their 100s – come down to simple habits like eating? beanstaking a nap to reduce stress and walking to get around rather than to reach your daily step goal?

This is the idea behind the Blue zonespockets across the world where people live longer and healthier than the global average. These places: Ikaria, Greece; Loma Linda, California; Nicoya, Costa Rica; Okinawa, Japan; Sardinia, Italy – attracted the interest of New York Times Best-selling author and longevity expert Dan Buettner researched twenty years ago what people in these parts of the world did differently to help them live longer. Today, Blue Zones is a registered brand offering books, a Netflix series, merchandise, pathways to help other cities become Blue Zone certified, and even hot sauce collections.

But could replicating the lifestyle habits of these health hotspots really help you live longer? And are there really certain foods you should eat if you want to live to be 100?

The verdict of health experts is… unequivocal.

Indeed, diet can influence the main mechanisms of aging such as inflammation, cellular repair and insulin sensitivity. All these elements play a vital role in determining the lifespan, explains Dr Darshan ShahMD, founder of Next Health, a longevity clinic.

Choosing nutrient-dense, fiber-rich vegetables, healthy fats, and well-sourced proteins like legumes, lean meats, and fish can help create a strong foundation for our cells to function at their best, says Shah.

“This in turn minimizes the risk of chronic diseases like heart disease, diabetes and cancers which often shorten lives,” he says. “So yes, what you eat can absolutely contribute to a long and vibrant life.”

Here’s what else you need to know if you want to eat so you can live to be 100 (or beyond).

What does eating for longevity look like?

While there is no single food that can help extend your life, there are eating habits that could contribute to longevity, according to health experts.

Shah’s best advice would be to eat a diet rich in whole, unprocessed foods. It’s helpful to think of food as a spectrum: At one end, you have nutrient-dense, anti-inflammatory foods (think: colorful vegetables, berries, high-quality olive oil, oily fish, nuts, seeds, and legumes ) and, on the other, you have highly processed, high-sugar, inflammatory foods.

“Choose nutrient-dense foods as often as possible,” says Shah.

Transitioning to a Blue Zone diet is a lot like switching to a plant-based diet, says Carolina Schneider, MS, RD, a registered dietitian who works with brands such as Daily harvest. You can start by adding more plant foods to your meals like fruits, vegetables, whole grains, and legumes.

Her recommendation: “Gradually increase the number of meatless meals each week, starting with “Meatless Mondays” and eventually incorporating plant-based proteins like tofu, edamame, tempeh, beans, lentils, peas. chickpeas and peas instead of animal proteins.

To replicate a Blue Zone way of eating, the goal is to focus on whole, minimally processed foods (think simple, single-ingredient foods like oats, beans, nuts, and rice) and avoid processed and packaged foods that contain a long list. of ingredients you can’t pronounce, Schneider says. Eating this way will also help reduce added sugar intake.

You can also reduce saturated fat with healthy fats by replacing cream cheese with hummus and snacking on nuts, seeds or avocado instead of chips, she says.

What can we learn from blue zone regimes?

If you take a page from the Blue Zones, focus on moderation, says Dr. Resham Uttamchandani, MDa double board-certified physician and weight loss expert at Doctor U. She cites the Okinawa practice where people stop when they are about 80 percent full.

Again, diets rich in plant-based foods are a common denominator in the places where people live the longest. During her internship at Loma Linda Children’s Hospital, she says she was amazed by the vegetarian options available and saw this community commitment to healthy eating at the hospital.

The Blue Zone approach is significantly different from the “be healthy” trends that dominate much of the United States and involve adherence to a specific diet and exercise routine, which often do not isn’t sustainable, says Maria Emerick, MS, RDN, LD, and owner of Local nutrition in Honolulu, Hawaii.

“The world’s oldest people who arrived at old age with healthy minds and bodies didn’t do so by following the latest fad diet or weight loss supplement,” says Emerick. “Instead, they made healthy lifestyle choices that were sustainable and repeatable more often, leading to longer, healthier lives with a lower risk of chronic diseases.”

As an example, people in Blue Zones also tend to live in environments that constantly push them to move without thinking, such as taking the stairs, working in the yard, biking to the store, or walking to at a friend’s house, Emerick said. .

In recent years, the concept of blue zones has attracted some criticism, notably academic article which points out that record-keeping errors and fraud could lead to inaccurate claims that people in some areas live to be 100 or older.

Skepticism around blue zones often focuses on the accuracy of demographic data or genetic factors, Shah says. However, he believes that the lessons learned from blue zones around the world are generally beneficial.

“Even with such debate, the fundamental principles that underpin the Blue Zones lifestyle, such as a whole-food diet, community, physical activity and purposeful living, are universally beneficial.”

It’s very important to remember that it’s not any one food that makes or breaks the product, says Elizabeth Huggins, RDN at Hilton Head Health Resort and Wellness Spa.

“The field of nutrition is a young science and we have so much to learn about the finer details. However, we can safely say that we know that eating a variety of plant-based foods and limiting Processed food is better for us,” Huggins said. said.

What specific foods should you eat to last?

Those who live in blue zones tend to eat complex carbohydrates, like those found in beans, sweet potatoes and whole grains, says Professor Tim Spector, MD, scientific co-founder of Zoea scientific and nutritional company. Higher in fiber, these carbs are healthier than the refined sugars and processed carbs found in chips and crackers because they take longer to digest and provide more energy.

Here are some other foods Spector recommends eating for longevity, as well as why they’re important:

Leafy vegetables and legumes

These are packed with essential vitamins, minerals and antioxidants that help fight inflammation and promote cellular health.

Berries

Rich in antioxidants, berries protect the body against oxidative stress, linked to aging and chronic diseases.

Whole grains

These provide complex carbohydrates and fiber, essential for gut health and metabolic function.

Nuts and seeds

They offer healthy fats, proteins and important micronutrients that support heart health.

Fermented foods

Foods like yogurt, kimchi, and sauerkraut provide probiotics that support a healthy gut microbiome, essential for good health.

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