The Blue Zones Solution by Dan Buettner

Key Points taken from The Blue Zones Solution by Dan Buettner. [Available to purchase from Amazon]

The best-of-the-best longevity foods are (Include at least 3 of these daily):
    Beans (black beans, pinto beans, garbanzo beans, black-eyed peas, lentils)
    Greens (spinach, kale, chards, beet tops, fennel tops, collards)
    Sweet Potatoes
    Nuts (almonds, peanuts, walnuts, sunflower seeds, Brazil nuts, cashews)
    Olive Oil (green, extra-virgin is best)
    Oats (slow-cook or Irish steel-cut are best)
    Barley
    Fruits (all kinds)
    Green or Herbal teas
    Turmeric (spice or tea)

The 4 best beverages are:
    Water
    Coffee
    Green Tea
    Red Wine (no more than 2 glasses daily)

Foods to Minimize include:
    Meat (eat meat only 2 times per week or less; meat servings should be 2 oz. cooked or less; fine to eat up to 3 oz. of fish daily)
    Dairy such as cheese, cream, and butter (limit as much as possible; Goat’s and Sheep’s milk products are ok)
    Eggs (eat no more than 3 eggs per week)
    Sugar (limit as much as possible — opt for honey and fruit instead)
    Bread (OK to eat 100% whole wheat and true sourdough bread; look for sprouted grain bread, whole grain rye, or pumpernickel bread)

Foods to Avoid (other than a special treat):
    Sugary beverages (sodas, boxed juices)
    Salty snacks (chips, crackers)
    Processed Meats (sausages, salami, bacon, lunch meats)
    Packaged sweets (cookies, candy bars)

Food Guidelines to Live By:
    95% of your food should be plant-based
    Eat your largest meal at breakfast, a mid-sized lunch, and small dinner
    Stop eating when you’re 80% full
    If you need to snack, make it a piece of fruit or handful of nuts
    Cook most of your meals at home and eat with friends and family as much as possible


The top longevity foods eaten in each Blue Zone:
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

Okinawa, Japan:
    Tofu
    Sweet Potatoes
    Brown Rice
    Shiitake Mushrooms
    Seaweeds
    Garlic
    Turmeric
    Green Tea

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

Blue Zones lifestyle lessons to maximize happiness, health, and longevity:
    Move daily (e.g. walking or other moderate-intensity activity).
    Socialize more. Research shows that the happiest people socialize at least 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) 4 times per month has been shown to add 4–14 years to your life.
    Committing to a life partner can add up to 3 years of life expectancy.
    Aim to 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.