THE BLUE ZONES DIET

10 Dietary Guidelines for Increased Longevity

10 Dietary Guidelines for Increased Longevity

You may have heard of the Mediterranean diet, but the Blue Zones diet is much more. These 10 guidelines encompass healthy eating habits from the world’s longest-lived people across four continents. Their fresh, well-balanced, mostly plant-based diet helps lower inflammation and cholesterol and reduce the risk of diabetes and cardiovascular disease. Here’s how you can eat like the Blue Zones:

You may have heard of the Mediterranean diet, but the Blue Zones diet is much more. These 10 guidelines encompass healthy eating habits from the world’s longest-lived people across four continents. Their fresh, well-balanced, mostly plant-based diet helps lower inflammation and cholesterol and reduce the risk of diabetes and cardiovascular disease. Here’s how you can eat like the Blue Zones:

Close-up of sliced grilled steak, seared on the outside and pink inside, garnished with rosemary.

Retreat from meat

Save it for celebratory occasions

Close-up of sliced grilled steak, seared on the outside and pink inside, garnished with rosemary.

Retreat from meat

Save it for celebratory occasions

Close-up of sliced grilled steak, seared on the outside and pink inside, garnished with rosemary.

Retreat from meat

Save it for celebratory occasions

Cooked whole fish topped with onions, tomato, and lemon slices

Go easy on fish

Eat what you can catch

Cooked whole fish topped with onions, tomato, and lemon slices

Go easy on fish

Eat what you can catch

Cooked whole fish topped with onions, tomato, and lemon slices

Go easy on fish

Eat what you can catch

Person drinking a glass of milk

Reduce dairy

Avoid the lactose

Person drinking a glass of milk

Reduce dairy

Avoid the lactose

Person drinking a glass of milk

Reduce dairy

Avoid the lactose

Basket filled with brown eggs.

Eliminate eggs

Protein-packed, but not essential

Basket filled with brown eggs.

Eliminate eggs

Protein-packed, but not essential

Basket filled with brown eggs.

Eliminate eggs

Protein-packed, but not essential

Close-up of shiny red beans.

Incorporate a daily dose of beans

At least half a cup a day

Close-up of shiny red beans.

Incorporate a daily dose of beans

At least half a cup a day

Close-up of shiny red beans.

Incorporate a daily dose of beans

At least half a cup a day

Close-up of pink ice cream topped with colorful candy sprinkles.

Slash sugar

Most importantly, added sugars

Close-up of pink ice cream topped with colorful candy sprinkles.

Slash sugar

Most importantly, added sugars

Close-up of pink ice cream topped with colorful candy sprinkles.

Slash sugar

Most importantly, added sugars

Mixed nuts including cashews, almonds, pecans, and walnuts in close-up view.

Snack on nuts

Two handfuls per day

Mixed nuts including cashews, almonds, pecans, and walnuts in close-up view.

Snack on nuts

Two handfuls per day

Mixed nuts including cashews, almonds, pecans, and walnuts in close-up view.

Snack on nuts

Two handfuls per day

Loaf of seeded bread dusted with flour on a wooden surface, with a rolling pin and a wooden bowl containing flour nearby.

Sour on bread

Swap processed wheat for sourdough

Loaf of seeded bread dusted with flour on a wooden surface, with a rolling pin and a wooden bowl containing flour nearby.

Sour on bread

Swap processed wheat for sourdough

Loaf of seeded bread dusted with flour on a wooden surface, with a rolling pin and a wooden bowl containing flour nearby.

Sour on bread

Swap processed wheat for sourdough

Close-up of fresh green leafy vegetables.

Go wholly whole

Choose easily recognizable ingredients

Close-up of fresh green leafy vegetables.

Go wholly whole

Choose easily recognizable ingredients

Close-up of fresh green leafy vegetables.

Go wholly whole

Choose easily recognizable ingredients

Person holding a clear glass of water near their mouth, wearing a gray ribbed shirt.

Drink mostly water

Tea, coffee, and wine are ok too

Person holding a clear glass of water near their mouth, wearing a gray ribbed shirt.

Drink mostly water

Tea, coffee, and wine are ok too

Person holding a clear glass of water near their mouth, wearing a gray ribbed shirt.

Drink mostly water

Tea, coffee, and wine are ok too

Explore delicious meals crafted for longevity

Explore delicious meals crafted for longevity

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BLUE ZONES and BLUE ZONES KITCHEN are trademarks of Blue Zones, LLC, used under license.

© 2025 All rights reserved.

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Be the first to know about products and offers.

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BLUE ZONES and BLUE ZONES KITCHEN are trademarks of Blue Zones, LLC, used under license.

© 2025 All rights reserved.

Sign up for our newsletter.

Be the first to know about products and offers.

Instagram logo
Facebook logo

BLUE ZONES and BLUE ZONES KITCHEN are trademarks of Blue Zones, LLC, used under license.

© 2025 All rights reserved.