Blue Zones Diets Linked to 14% Lower Mortality Rates

Researchers have identified four key foods that, when incorporated into a diet, can significantly contribute to longevity and overall health. These findings are based on a study that examined two diets inspired by the world's Blue Zones, regions known for having the highest proportion of centenarians: the Mediterranean diet and the Planetary Health diet.

Both diets emphasize a high intake of fruits, vegetables, whole grains, legumes, and nuts, along with a moderate consumption of dairy and meat. The Planetary Health diet, in particular, places a greater emphasis on plant-based protein alternatives like beans over meat, highlighting its focus on environmental sustainability.

The study, conducted by researchers in Spain, followed nearly 11,500 participants recruited between 2008 and 2010, and assessed their diets and survival rates about 14 years later. The results showed that adherence to both diets was associated with lower all-cause mortality and comparable low environmental impact, underscoring the health and planetary benefits of adopting a plant-based diet.

Fruits are a cornerstone of both diets, providing essential nutrients such as vitamin C and A, as well as antioxidants that support immune health and reduce inflammation and cell damage. Snacking on fruit instead of packaged alternatives has also been shown to reduce stress levels. The Mediterranean diet recommends consuming two to three portions of all types of fruits daily, while the Planetary Health diet suggests at least five servings of fruits and vegetables daily.

Dairy, although a smaller portion of both diets, was found to be associated with longer lifespans. The diets emphasize low-fat or no-fat dairy products like Greek yogurt and cottage cheese, which are rich in calcium and vitamin D, supporting bone health and providing a good source of protein to combat age-related muscle loss. Fermented dairy products, such as kefir, are also beneficial due to their probiotic content, which supports a healthy gut.

Unsaturated oils, such as olive and avocado oils, are significant components of both diets. These oils help support healthy cholesterol levels and promote brain health. According to the American Heart Association, a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from arteries and keep blood vessels open.

Nuts are another key food group highlighted in the study. They contain healthy fats that support heart health and reduce inflammation, are rich in fiber and protein to keep people satiated, and are high in omega-3s to support brain health, especially walnuts. Dan Buettner, founder of the Blue Zones LLC, who has studied the diets of the longest-living humans, advises finding ingredients you love and combining them to make delicious meals, as this can be a significant step towards eating to 100.