You could say that folks who live in Blue Zones are winning at life. Its not unusual for some residents of Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; and Icaria, Greece, to live upwards of 100 years. And while its their holistically-minded lifestyle that accounts for their centenarian reputation, their diets are a major, major part of that.
The Longevity Plan author John Day, MD, has lived among various Blue Zone populations, and he says that their keep it simple approach to nutrition accounts for why they thrive. The key to healthy eating is really quite simple, says Dr. Day. As I counsel my cardiac patients every day, if they can just do three things, then they are 90 percent of the way to a healthy diet and a healthy weight. No surprise here: those three things happen to appear in the Blue Zones nutritional guidelines.
Below, Dr. Day breaks down the trifecta of food tenets straight from the happiest, healthiest people inhabiting this planet called Earth.
There is absolutely no health benefit from eating added sugars, says Dr. Day. Added sugars only dramatically increase your risk of obesity, diabetes, and cardiovascular disease. Not to add insult to injury, but the sweet stuffs also not great for your gut or your anxiety levels, so try your best to stick with no more than 25 grams of added sugars per day.
Check out these low-sugar brownies:
This isnt a surprise to anyone, but processed foods arent all-stars for your health. In fact, a 2019 study found that people who were allowed to eat processed and ultra-processed food at 508 calories more each day than those who could only eat whole foods. As with added sugars, there is absolutely no health benefit from fake foods: processed, prepared, and fast foods, says Dr. Day. These foods are full of sugar, unhealthy oils, and salt which also lead to weight gain, diabetes, and cardiovascular disease.
Avocados are a great example:
Natural whole vegetables are the key to health, healing, and preventing cardiovascular disease. These non-starchy vegetables will lower your blood pressure, scrub your arteries clean, and will help you to maintain a healthy weight, says Dr. Day. Make your refrigerator look like a rainbow threw up, and youve already taken a giant step forward on your health journey (Blue Zones-style).
Always, always buy this produce organic:
Eating ugly vegetables can change the way you think about food. And, if youre curious how people eat in other countries, heres a look at 6 healthy plates from around the world.
Read more from the original source:
3 healthy eating habits from the longest living people in the world - Well+Good
- Vaping Illness Put Her In The ICU: Now She's Raising Awareness Of The Risks : Shots - Health News - NPR [Last Updated On: August 18th, 2024] [Originally Added On: October 10th, 2019]
- Healthy Conversation Symposium teach students and faculty about healthy lifestyle - Daily Helmsman [Last Updated On: August 18th, 2024] [Originally Added On: October 10th, 2019]
- Breast cancer survivor promotes healthy living through Sadie Strong organization - WGRZ.com [Last Updated On: August 18th, 2024] [Originally Added On: October 10th, 2019]
- QMG partners with nutrition program to encourage healthy living - WGEM [Last Updated On: August 18th, 2024] [Originally Added On: October 10th, 2019]
- Health briefs 10-07-19 | Healthy Living - Uniontown Herald Standard [Last Updated On: August 18th, 2024] [Originally Added On: October 10th, 2019]
- The turnaround season requires healthy living - BIC Magazine [Last Updated On: August 18th, 2024] [Originally Added On: October 10th, 2019]
- Healthy Living breaks ground on Williston store - Vermont Biz [Last Updated On: August 18th, 2024] [Originally Added On: October 10th, 2019]
- City embarks on healthy living initiative - The Herald Argus [Last Updated On: August 18th, 2024] [Originally Added On: October 10th, 2019]
- Healthy Living: Pumpkin coffee drinks and your health - ABC27 [Last Updated On: August 18th, 2024] [Originally Added On: October 10th, 2019]
- In the cause of healthy living - Barbados Today [Last Updated On: August 18th, 2024] [Originally Added On: October 12th, 2019]
- Arc Healthy Living column: Norwich boy sees the benefits of helping disabled - Norwich Bulletin [Last Updated On: August 18th, 2024] [Originally Added On: October 12th, 2019]
- Healthy Living: Get back to you now that back to school is over - Vail Daily News [Last Updated On: August 18th, 2024] [Originally Added On: October 12th, 2019]
- Center celebrates 6 years of healthy living - Tyler Morning Telegraph [Last Updated On: August 18th, 2024] [Originally Added On: October 12th, 2019]
- Accessing Gods medicine for healthy living! - The Nation Newspaper [Last Updated On: August 18th, 2024] [Originally Added On: October 13th, 2019]
- Sports of all Sorts hosted special 'Harvest Tea' event for seniors committed to 'living a healthy lifestyle' - User-generated content [Last Updated On: August 18th, 2024] [Originally Added On: October 13th, 2019]
- Dole Coronates Disney's Frozen 2 With One of its Grandest Healthy-Lifestyle Programs Ever - PerishableNews [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- The Campbell Soup Foundation Announces $1.5 Million in Grants to Strengthen and Empower Healthy Communities - Business Wire [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- Healthy Living: Domestic violence thrives in silence - News - The Bulletin - Norwich Bulletin [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- Here are tips that you must follow for a healthy lifestyle - Republic World - Republic World [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- HEALTHY LIVING: 5 things to know about water yoga in Cheshire - Meriden Record-Journal [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- SHIFT Labette will take healthy living message to community in 2020 - Parsons Sun [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- 'Whole Home Concept House' Spotlights Healthy Living With Advanced LG Home Appliances - Business Wire [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- Healthy living class for adults with disabilities teaches cooking, food safety - The San Diego Union-Tribune [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- Healthy Living: Influenza - WABI [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- Healthy Living: Don't pay the consequences this ski season, start training now with these tips - Vail Daily News [Last Updated On: August 18th, 2024] [Originally Added On: October 18th, 2019]
- Juice your heart out with this beast of a machine it's 30 percent off today - Yahoo Lifestyle [Last Updated On: August 18th, 2024] [Originally Added On: October 20th, 2019]
- Local fitness instructors and nutritionists offer unique approaches to healthy living at Soul Vegfest - KSNT News [Last Updated On: August 18th, 2024] [Originally Added On: October 20th, 2019]
- Cardiac rehab after heart valve surgery tied to better outcomes - KFGO News [Last Updated On: August 18th, 2024] [Originally Added On: November 1st, 2019]
- Mild cognitive impairments show improvement with healthy lifestyle - Tyler Morning Telegraph [Last Updated On: August 18th, 2024] [Originally Added On: November 1st, 2019]
- She long advocated for heart health. Then her baby's life was saved by heart surgery - The Gazette [Last Updated On: August 18th, 2024] [Originally Added On: November 1st, 2019]
- Flu season is here | Healthy Living - Uniontown Herald Standard [Last Updated On: August 18th, 2024] [Originally Added On: November 1st, 2019]
- Health briefs 10-28-19 | Healthy Living - Uniontown Herald Standard [Last Updated On: August 18th, 2024] [Originally Added On: November 1st, 2019]
- Healthy habits hit school lunchrooms, activities - The Herald [Last Updated On: August 18th, 2024] [Originally Added On: November 1st, 2019]
- Laurinburg native releasing book on healthy living - Laurinburg Exchange [Last Updated On: August 18th, 2024] [Originally Added On: November 1st, 2019]
- Healthy Living: Guidelines for treatment of depression - WABI [Last Updated On: August 18th, 2024] [Originally Added On: November 1st, 2019]
- P90X Creator & Fitness Guru Tony Horton: Life is shorter than you think; Procrastination is the enemy; Putting things off assuming you've got all... [Last Updated On: August 18th, 2024] [Originally Added On: November 5th, 2019]
- Health briefs 11-04-19 | Healthy Living - Uniontown Herald Standard [Last Updated On: August 18th, 2024] [Originally Added On: November 5th, 2019]
- Healthy Living: November 5, 2019 - WABI [Last Updated On: August 18th, 2024] [Originally Added On: November 5th, 2019]
- Healthy Living, money for organ donation, new baby classes and more - NOLA.com [Last Updated On: August 18th, 2024] [Originally Added On: November 5th, 2019]
- UCLA Health partners with Kareem Abdul-Jabbar on health and wellness - UCLA Newsroom [Last Updated On: August 18th, 2024] [Originally Added On: November 8th, 2019]
- Healthy Living: Adoptee loves everything about her life - Norwich Bulletin [Last Updated On: August 18th, 2024] [Originally Added On: November 8th, 2019]
- Healthy living: don't get tricked | Opinions - The Capital Journal [Last Updated On: August 18th, 2024] [Originally Added On: November 8th, 2019]
- Healthy living: A gift to yourself and the next generation - PhillyVoice.com [Last Updated On: August 18th, 2024] [Originally Added On: November 8th, 2019]
- There Are Many Health Benefits To Getting A Good Night's Sleep Here's How To Get More Of It - Essence [Last Updated On: August 18th, 2024] [Originally Added On: November 9th, 2019]
- HEALTHY LIVING: Being diagnosed with lung cancer, as a never smoker - Q13 News Seattle [Last Updated On: August 18th, 2024] [Originally Added On: November 9th, 2019]
- Record-breaking flu vaccinations at Health Center - The Brown and White [Last Updated On: August 18th, 2024] [Originally Added On: November 12th, 2019]
- Former MP and healthy living advocate dies - POST-COURIER [Last Updated On: August 18th, 2024] [Originally Added On: November 12th, 2019]
- 3 Tips to Live a Healthier Lifestyle - Thrive Global [Last Updated On: August 18th, 2024] [Originally Added On: November 12th, 2019]
- Finding the healthy lifestyle that works for you - BYU-I Scroll [Last Updated On: August 18th, 2024] [Originally Added On: November 12th, 2019]
- Healthy Living: Better Together | Opinions - The Capital Journal [Last Updated On: August 18th, 2024] [Originally Added On: November 12th, 2019]
- Health briefs 11-11-19 | Healthy Living - Uniontown Herald Standard [Last Updated On: August 18th, 2024] [Originally Added On: November 12th, 2019]
- 'Healthy Living' event slated, and more health news items - NOLA.com [Last Updated On: August 18th, 2024] [Originally Added On: November 12th, 2019]
- 101-year-old WWII veteran credits moderation, healthy living as secret to longevity - Daily Herald [Last Updated On: August 18th, 2024] [Originally Added On: November 12th, 2019]
- Healthy Living: The benefits of yoga - ABC27 [Last Updated On: August 18th, 2024] [Originally Added On: November 12th, 2019]
- How to eat and live healthy in a Swiggy-Zomato-Uber Eats world - BusinessLine [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- No, e-bikes arent cheating - The Verge [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- I Want to Be Healthier: Q&A with Traverse City Behavioral Health Specialist Mandy Remai - MyNorth.com [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Moderate Wine Consumption Linked to Lower Risk of Lung Disease - Wine Spectator [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Family finds fitness and much more at YMCA - GazetteNET [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Southern Cancer Center Thanksgiving Food Drive | Healthy Living - FOX10 News [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Toms River Pediatrician, Dr. Charita Y. Csiky Featured in 2019 Top Doctor Edition of Healthy Living Magazine - Benzinga [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Would Kourtney Kardashian Be As Obsessed With Healthy Living If She Wasn't Famous? - Showbiz Cheat Sheet [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Your Biggest Health and Fitness Questions, Answered! Join Our AMA With Katie Dunlop of Love Sweat... - POPSUGAR [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Flu Prevention Tips for Kids | Healthy Living - FOX10 News [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Coolgreens to Open Third DFW Restaurant in Old Town - RestaurantNews.com [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Toms River Pediatrician, Dr. Charita Y. Csiky Featured in 2019 Top Doctor Edition of Healthy Living Magazine - PR Web [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- OU Receives Grant to Expand Healthy Living Efforts in Pontiac - Patch.com [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Kim Kardashian Dragged Kourtney Kardashian for Wanting Healthy Candy at Their Daughters Birthday Parties - Cosmopolitan.com [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- Grant will explore low vision's impact on healthy lifestyle behaviors - UAB News [Last Updated On: August 18th, 2024] [Originally Added On: November 14th, 2019]
- At CIIE 2019 Panasonic Showcases Solutions to Help Bring to Life China's "Healthy China 2030" Vision - Business Wire [Last Updated On: August 18th, 2024] [Originally Added On: November 16th, 2019]
- Men and women subtly see their own health differently - Ladders [Last Updated On: August 18th, 2024] [Originally Added On: November 16th, 2019]
- Participants Sought for National Trial to Test Benefits of a Healthy Lifestyle - Newswise [Last Updated On: August 18th, 2024] [Originally Added On: November 16th, 2019]
- Bradford's health data below UK average - but healthy lifestyle is cheaper - Bradford Telegraph and Argus [Last Updated On: August 18th, 2024] [Originally Added On: November 18th, 2019]
- 6 health benefits of eating wild game - TribLIVE [Last Updated On: August 18th, 2024] [Originally Added On: November 18th, 2019]
- Senior Life: 5 Simple Ways to Maintain Your Heart Health and Prevent Heart Disease - The Delaware County Daily Times [Last Updated On: August 18th, 2024] [Originally Added On: November 18th, 2019]
- Oakland University awarded $400,000 for Pontiac health programs | Local News - The Oakland Press [Last Updated On: August 18th, 2024] [Originally Added On: November 18th, 2019]
- Healthy Living: How to host the holidays in a world of food restrictions - Q13 News Seattle [Last Updated On: August 18th, 2024] [Originally Added On: November 18th, 2019]
- Health briefs 11-18-19 | Healthy Living - Uniontown Herald Standard [Last Updated On: August 18th, 2024] [Originally Added On: November 18th, 2019]
- Healthy Living Catalog | AmeriMark | AmeriMark [Last Updated On: August 18th, 2024] [Originally Added On: November 18th, 2019]
- Live long and die healthy: How a group of Winnipeggers are working to live to 116 with a focus on fun, fitness - CBC.ca [Last Updated On: August 18th, 2024] [Originally Added On: November 26th, 2019]