Most of the world's longest-lived individuals eat a primarily whole-foods, plant-based diet with loads of carbohydrates, healthy fats, and fiber.
Olive oil works well in salads, sauces, and cooked vegetables. Wherever it appears in a meal, it contains unsaturated fatty acids, which may decrease cholesterol, and antioxidants that lessen the risk of many illnesses.
A key feature of Blue Zones cuisine is making plant-based meals enjoyable using creative spices and herbs. These plant-based nutrients provide disease-fighting antioxidants.
Too much sugar is unhealthy. It's a prominent element in ultra-processed foods, which increase cancer, heart disease, and other risks.
They provide important minerals, unsaturated fats, and plant-based protein. For gut and metabolism health, nuts and seeds are abundant in fiber.
Cheap, adaptable, and full of complex carbs and fiber, beans may anchor a meal to keep you full and give balanced energy.
Blue Zones cookery emphasizes leafy greens, although many cultures also use carb-rich foods like potatoes and squash.
Wine's health advantages depend on how much you drink, since research suggests that alcohol's harmful side effects increase with consumption.