The secret to eating in longevity hotspots like yours is more than you might think.
Dan Boettner, National Geographic Fellow, founder of BlueZones LLC, and author Blue Zone American Kitchen: 100 Recipes to Live to 100have studied the daily habits of people who live in blue areas where people live nearly a decade longer than average (think Sardinia, Italy; Okinawa, Japan; and Ikaria, Greece).
After compiling his research and distilling some of Blue Zone’s lessons into his book, Boettner says this advice can be applied to your weekly grocery—and it’s easier than you think. .
The bottom line: “Put on your whole-foods plant-based glasses and walk through your grocery store,” says Buttner. good luck.
With this basic principle in mind, focus on ingredients that you find delicious.
“Find the ingredients you love, and if you can learn how to combine them to make something delicious, you’re on your way to 100 meals,” he says.
Here are five foods that Boettner says represent the Blue Zone lifestyle—starting with her favorite: beans.
Beans
Superfoods are cheap, nutritious, and filling—and can help you live longer.
Beans offer a unique blend of protein and fiber, which is beneficial for building muscle and keeping blood sugar stable. They also contain folate and magnesium, which are important for cell growth and muscle growth, respectively. The majority of Americans don’t get enough fiber in their diets, and Buttner points to the microbiome’s reliance on fiber to function properly. One cup of beans provides about half of your daily fiber recommendation.
He says you can find beans for less than $2 a pound, making them an accessible addition to any diet.
In his book, Buttner recommends eating beans every day, writing that they “reign supreme in the blue zones and are the cornerstone of every longevity diet in the world.”
Although beans have been serving people for thousands of years, they seem to be having their viral moment—and for good reason. A food creator, Violet Wichel, has gone viral for her hearty bean salad recipes, filled with hearty ingredients and chickpeas, butter beans, and black beans. The salad, known as “DBS,” has attracted foodies looking for filling recipes that are also delicious.
Nuts
Buttner says eat a handful of nuts a day, whether they’re almonds, pistachios, walnuts or cashews, to name a few. They contain protein and fiber and can reduce the risk of high blood pressure, heart disease and inflammation.
Whole fruits and leafy vegetables
One key to eating like you are in the blue zone is to eat a variety of fruits and vegetables every day, especially leafy greens, which are rich in vitamins.
“Blue zone people eat an impressive variety of garden vegetables and leafy greens (especially spinach, kale, beets and turnip tops, chard, and collards) in season. They enjoy them during the off-season. Excess is pickled or dried,” Boettner writes in his book.
Sustaining long-term dietary changes only works if people stick to their habits. And if you enjoy it, you’re more likely to stick with the habit. Regularly looking for your favorite vegetables and fruits during your grocery run can take the pressure off buying things you’re not excited about.
Sweet potatoes
Sweet potatoes contain complex carbohydrates and protein, not to mention they’re cheap and accessible, Boettner says. They are packed with vitamins important for strengthening the gut microbiome, which aids digestion and strengthens the immune system.
Turmeric
Turmeric, a common ingredient found in curries, is a great anti-inflammatory spice, and is used to treat digestive problems, liver problems, and wounds.
“And turmeric affects the hippocampus, a part of the brain that helps regulate stress hormones,” says Dr. Uma Naidu, a Harvard-trained nutritional psychologist and author. This is your mind on food.was previously reported. good luck It can help prevent chronic stress, which can lead to heart problems.
Consider adding spice to your next cup of tea.
Buttner hopes people will see that eating in a way that promotes health and longevity is not out of reach.
“People tend to think. [of] expensive superfoods, or even expensive fresh produce, that’s out of reach for a lot of Americans,” he says. “In the blue zone, people are eating farmers’ food, so they’re eating beans and vegetables that are Growing in spaces and whole grains, which are cheap. You can buy them in bulk.”
For more information on Blue Zones and Longevity:
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