7 Blue Zone Foods to Include in Your Diet

Legumes

From chickpeas to lentils, legumes are a key part of Blue Zone diets. Loaded with fiber and heart-health benefits, legumes are also a top source of protein, complex carbohydrates, and many vitamins and minerals.

Whether you prefer pinto beans or black-eyed peas, try to get at least a half cup of legumes each day. Legumes can be added to salads, soups and stews, and many veggie-based recipes.

For example, Maya Feller, a registered dietician and the owner of Maya Feller Nutrition, recommends that if you want to make a 3-bean chili for dinner, "Use dry beans and soak them, cooking them with your own spices and fresh veggies."

Dark Leafy Greens

Dark leafy greens are one of the most nutrient-dense veggies. Greens like kale, spinach, and Swiss chard are a prized part of the Blue Zone diet.

Dark greens are a good source of vitamin A and vitamin C. These vitamins have a substance in them that helps prevent cell damage (antioxidants).

Nuts

Nuts are packed with protein, vitamins, and minerals. They also give you plenty of unsaturated fats. This type of fat is good for your heart.

Research has also shown that eating nuts may help you lower your cholesterol levels. Keeping your cholesterol in check can help prevent heart disease.

"Nuts are a high-fiber food," said Feller. "Almonds, for instance, provide about 3.5 grams of fiber in a ​one-ounce serving."

While they are nutritious, nuts also have a lot of calories. Try to stick to a handful of almonds, walnuts, pistachios, cashews, or Brazil nuts.

Olive Oil

Olive oil has fatty acids, antioxidants, and compounds like oleuropein, a chemical that can help reduce inflammation. The oil can be used for cooking or drizzled on salads and vegetables.

There are different kinds of olive oil. When you're shopping for oil, look for a bottle that says "extra-virgin olive oil."

Remember that olive oil is sensitive to light and heat. Keep it in a cool, dark part of your kitchen, like a cabinet that's not near your stove.

Steel-Cut Oatmeal

People in Blue Zones often choose oats as a source of grains. Steel-cut oats are one of the most natural kinds of oats. That means they have been made without being changed much (processed).

Oats are known for their cholesterol-lowering power, but they also have other benefits. Studies have shown that oats can help you manage your weight, prevent diabetes, and protect your heart by keeping your arteries from hardening.

A bowl of steel-cut oat makes for filling breakfast with lots of fiber, but that's not all it offers.

"Oats are known for their fiber content, but they also provide plant-based protein," said Feller. "Oatmeal made with 1/4 cup of steel-cut oats provides 7 grams of protein."

Blueberries

Fresh fruit is a go-to sweet treat for many people living in Blue Zones. Any fruit can be a tasty dessert or snack, but blueberries are one of the best to add to your diet.

Research has shown that blueberries may boost your brain health as you get older. The berries may help stave off heart disease by helping you control your blood pressure better.

Barley

Barley is another whole grain that people in Blue Zones like to eat. Studies have shown that barley can help lower cholesterol. It also is a source of the "building blocks" your body uses to make proteins. They're called amino acids.

Barely is easy to add to soups. You can also eat it by itself as a hot cereal for breakfast. Research has shown that eating barley may improve your digestion.