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There are three helpful tips that experts say will help achieve longevity, even for people who don’t live in the Blue Zone.
Most centenarians are found in the so-called blue zones, which include some regions of Japan, Greece, Costa Rica and Italy. The average life expectancy there is 10 years higher than in the rest of the world, and is more than 82 years. But there are three helpful tips that experts say will help achieve longevity, even for people who don’t live in the Blue Zone. Eat This, Not That writes about this.
Eat a hearty breakfast
“Breakfast is an incredibly important part of your day. It can make or break your energy and mood. I believe the first step is to eat a filling breakfast, ideally a savory one,” said expert Dan Buettner.
Research shows that breakfast can improve physical and mental well-being and overall quality of life. You can use healthy salty breakfast recipes that include certain staples such as oatmeal, avocado, eggs, Greek yogurt, berries, nuts and salmon.
Add beans to your meals
Buettner also recommends adding beans to the foods you enjoy, as they are an excellent source of protein.
Beans are a staple in every Blue Zones diet around the world. For example, Nicoyans love black beans, Okinawans use soybeans in many dishes, and Mediterranean people eat chickpeas and white beans along with lentils. According to a 2004 study published in the Asia Pacific Journal of Clinical Nutrition, consuming 20 grams of legumes is associated with a 7-8% reduced risk of death.
Eat nuts at snack time
Just a handful of nuts (about 25g) a day as a snack can keep you healthy. This is exactly how many nuts long-livers eat. People in Nicoya regularly eat pistachios, and Sardinians eat almonds.
According to a study published in the Journal of the American College of Cardiology, people who consumed 13 grams of nuts five or more times weekly had a 14% lower risk of cardiovascular disease and a 20% lower risk of coronary heart disease.
