Ultimate Guide
The Secret to the Greek Blue Zones
The Greek island of Ikaria is home to some of the longest living (and healthiest) people in the world and is considered one of five designated “Blue Zones”. Blue Zones are areas in the world where people consistently live longer lives, which can be attributed to their healthy lifestyles and diets. Ikaria is a rugged island with a mountainous terrain, lush valleys, and a beautiful coast, and its people have figured out the secret to longevity.
The Foundation of Health
What people in Ikaria and other Blue Zones have in common is their diets. They primarily eat Mediterranean diets which have some key characteristics:
Plant-Based: Although people in Blue Zones aren’t completely vegetarian or vegan, they do consume a lot of plant-based products like fruits, veggies, legumes, whole grains, and nuts. These foods are all rich in antioxidants, fiber, and essential nutrients.
Olive Oil: Olive oil is our liquid goal as Greeks and is a staple in a Mediterranean diet for its source of monounsaturated fats that are known to help reduce the risk of heart disease.
Fish: Fish is so good for you and a staple in a Mediterranean diet. Fish, especially oily fish like sardines and mackerel, provide omega-3 fatty acids. This helps with brain health and contributes to reducing inflammation.
Limit Red Meat: People in the Blue Zones also limit their consumption of red meat. It’s typically only consumed on special occasions if at all.
Herbal Teas & Honey: Herbal teas and honey have many medicinal properties and they are largely consumed in the world’s Blue Zones to optimize health.
Wine: Yes, you read that correctly. Although enjoyed in moderation only, red wine is believed to contribute to heart health.
Physical Activity is Part of Everyday Life
Physical activity in Ikaria is part of daily life, which helps keep the people of the island healthy. People in Blue Zones like Ikaria lead healthy active lifestyles by engaging in regular physical activity through things like gardening, farming, hiking, and fishing. They also walk a lot, which contributes to their cardiovascular health and muscle strength.
Last, but certainly not least, the people of Ikaria lead relaxed lives. They aren’t as rushed like those in North American cultures, and lead more natural and sustainable lives that are at a much more relaxed pace.
The Power of Community
We all know that physical activity and diet play integral roles in leading a healthy life, but what also contributes to those that live in the world’s Blue Zones is the sense of community and social connections.
Strong family ties and close-knit communities help provide emotional support and significantly reduce stress. Having regular social gatherings within the community also promotes a sense of connection and happiness. Lastly, you’ll often find many people in intergenerational living arrangements which contribute to their happiness and health.
The World’s Blue Zones
Outside of Ikaria in Greece, there are several other Blue Zones where you’ll find some of the longest living (and arguably the happiest) people. Here are where they are:
- Okinawa, Japan
- Sardinia, Italy
- Nicoya Peninsula, Costa Rica
- Loma Linda, California
The Blue Zone Diet
Of course I’m not saying that if you move to one of these five places you’ll magically live longer, but you can follow some of the practices that the people in these places follow to help lead a healthier life yourself. One of the best places to start is in your diet and prioritizing plants, fish, and minimizing things like red meat and processed foods. Here are some of my favorite Blue Zone recipes you can try:
- Healthy Blue Zone Baked Gnocchi
- Roasted Beet and Salmon Salad
- Black Eyed Peas Soup
- Easy Recipe for Baked Cod
Find a full list of recipes here.
FAQ
While plant-based foods are the foundation, Blue Zones diets are not strictly vegetarian or vegan. Some Blue Zones populations consume small amounts of fish and, even less frequently, meat.
Yes, because these diets emphasize whole, nutrient-dense foods, they can support healthy weight management.
Processed foods, sugary drinks, lots of meat and dairy, and packaged snacks.
Although dairy products are limited, eggs provide a lot of nutritional value and are often consumed in a Blue Zone diet in moderation.
People in Blue Zones eat very little bread, but when they do they usually opt for sourdough as it doesn’t cause spikes in blood sugar and can be good for your gut.
People in Blue Zones often live to 100. They are home to a higher concentration of people 100+ years older.
