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What to eat for live for long, happy, healthy, and fulfilling life.


What to eat Guide: New York Times best-selling author Dan Buettner reveals the eating and living habits of the world’s longest-lived people in his book The Blue Zones Solution.

What to eat to live for long, happy, healthy, and fulfilling life

We aspire to live an incredibly long, happy, and healthy life. Over a decade, Buettner and the National Geographic Society and a team of researchers studied the locations around the world that have the highest concentrations of 100-year-olds, as well as exceptionally low rates of diseases such as diabetes, obesity, cancer and heart problems.

The book (The Blue Zones Solution) is tremendous and recommend it to anyone who is looking to live a longer and happier life.

Note: Most of the book focuses on food because, as Buettner says, “food may be the best starting point for anyone trying to emulate the health, longevity, and well-being found in the world’s Blue Zones.”

As claimed by Book (The Blue Zones Solution):

Related: 8 Reason to eating Dark Chocolate every day.

What to eat to live for long, happy, healthy, & fulfilling life:

The best of the best longevity foods are:

  • Turmeric (spice or tea)
  • Nuts (almonds, peanuts, walnuts, sunflower seeds, Brazil nuts, cashews)
  • Fruits (all kinds)
  • Sweet Potatoes
  • Barley
  • Oats (slow-cook or Irish steel-cut are best)
  • Green or Herbal teas
  • Beans (black beans, pinto beans, garbanzo beans, black-eyed peas, lentils)
  • Greens (spinach, kale, chards, beet tops, fennel tops, collards)
  • Olive Oil (green, extra-virgin is best)

The best beverages are:

  • Water
  • Red Wine
  • Green Tea
  • Coffee

Foods to Minimize include:

  • Eggs (don`t more than 3 eggs per week)
  • Bread (eat 100% whole wheat and true sourdough bread)
  • Dairies such as cheese, cream, and butter (limit as much as possible)
  • Meat (only 2 times per week)
  • Sugar ( opt for honey and fruit instead)

Foods to Avoid:

  • Packaged sweets (cookies, candy bars)
  • Processed Meats (sausages, salami, bacon, lunch meats)
  • Sugary beverages (sodas, boxed juices)
  • Salty snacks (chips, crackers)

Food Guidelines to Live:

  • Eat your largest meal at breakfast, a mid-sized lunch, and small dinner
  • Stop eating when you’re full, keep empty stomach always.
  • If you need snacks, make it a piece of fruit or handful of nuts.
  • mostly your food should be natural and plant-based.
  • Cook most of your meals at home and eat with friends and family as much as possible.

Top longevity foods are eaten in each Blue Zone as per the book:

Sardinia, Italy:

  • Olive oil
  • Beans
  • Goat’s Milk and Sheep’s Milk (including sharp pecorino cheese)
  • Flat Bread
  • Barley
  • Sourdough Bread
  • Fennel
  • Fava Beans and Chickpeas
  • Potatoes
  • Greens
  • Tomatoes
  • Onions
  • Zucchini
  • Cabbage
  • Lemons
  • Almonds
  • Wine

Loma Linda, California:

  • Avocados
  • Salmon
  • Nuts
  • Fruits
  • Beans
  • Water (7 glasses per day)
  • Oatmeal
  • Whole Wheat Bread
  • Soy Milk
Nicoya Peninsula, Costa Rica:
  • Corn Tortillas
  • Black Beans
  • Squash
  • Papayas
  • Yams
  • Bananas
Okinawa, Japan:
  • Tofu
  • Sweet Potatoes
  • Brown Rice
  • Shiitake Mushrooms
  • Seaweeds
  • Garlic
  • Turmeric
  • Green Tea
Ikaria, Greece:
  • Olive oil
  • Wild Greens
  • Potatoes
  • Legumes (garbanzo beans, black-eyed peas, lentils)
  • Feta and Goat Cheese
  • Sourdough bread
  • Lemons
  • Honey
  • Herbal Tea
  • Coffee
  • Wine
Blue Zones lifestyle lessons to happiness, health, and longevity:
  • Move daily (walking, jogging etc).
  • Socialize more. (minimum 8 hours per day, especially with parents and family)
  • Know what gets you up in the morning. Knowing your sense of purpose, or reason for living has been shown to add up to 7 years of life expectancy.
  • Have faith. Attending faith-based services (it doesn’t matter what faith).
  • Committing to a life partner can make life expectancy.
  • Sleep 8 hours per night for maximum health and longevity.
  • Have sex. 80% of people in Ikaria ages 65–100 are still having sex, and sex has been shown to enhance longevity.

Summary noted in the book, “Eat well, stress less, move more, and love more.”

Also Read: The science behind Healthy, Delicious Teel Laddu

Here’s a guide what to eat for long, happy, healthy, and fulfilling life! Thanks for reading, follow us on Facebook for more updates.