Let’s face it, there are a lot of things about the way we eat in America that could be a lot healthier. In fact, the standard american dietwhich is packed with processed foods, added sugar, and saturated fat, contributes to many health complications in our country.
Fortunately, we have other places in the world to draw inspiration from. The blue zonesfor example, there are five regions of the world where there are the largest concentrations of centenarians, and we can learn a lot from them. their way of living and their daily diets.
These regions include Sardinia in Itay, Okinawa in Japan, Ikaria in Greece, Nicoya in Costa Rica, and Loma Linda in California. And while each region consumes different foods unique to them and their lifestyle, it’s helpful to know the foods they eat to see what we can incorporate into our lives to be a little healthier.
These are some of the foods that the older people around the world eat regularly, and for more healthy eating tips, check out 20 foods you should eat every day for a longer life.
Loma Linda in California is one of the five Blue Zones and is a community that is uniquely made up of a majority of Seventh-day Adventists.
Along with regular religious practice and a weekly 24-hour period of quiet contemplation, members of this community also eat a primarily vegetarian diet filled with healthy foods.
avocados, which have a long list of health benefits, are a staple for the Loma Linda community. according to a National Geographic article about the Blue Zones of the world, avocados they are useful for lowering cholesterol and contain 30% more potassium than bananas.
avocados It has also been found to help control weight and lower the risk of obesity and type 2 diabetes.
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Beans are a staple food in most Blue Zones and provide useful amounts of fiber and other nutrients that help fight disease. For example, black-eyed beans are a normal part of the daily diet in Ikaria, Greece, and these beans have been found to have anti-cancer, heart-healthy and anti-diabetic properties.
The Nicoya community of Costa Rica eats black beans every day, often with rice and corn tortillas. Black beans are high in fiber and antioxidants and are known to help control diabetesprevent cancer and reduce the risk of heart disease.
The community in Okinawa, Japan, eats Garlic on a regular basis. National Geographic claims that garlic is one of “nature’s most powerful medicines” and has been linked to reducing the risk of certain diseases that commonly occur as you age.
More specifically, a report from antioxidants say what Garlic It has antioxidant and anti-inflammatory properties and is known to help prevent certain types of cancer, diabetes, and cardiovascular disease.
White potatoes are a staple food for those who live in Ikaria, Greece, and the purple sweet potatoes (called in my opinion) are regularly eaten in Okinawa, Japan.
Purple sweet potatoes contain a phytochemical called anthocyanins, which are known to help prevent disease. Sweet potatoes are also rich in vitamin A, B6, C, potassium, and fiber.
While some people assume that white potato unhealthy due to their high carbohydrate content, they actually help ikarians control and prevent diabetes, while also helping to keep blood pressure levels low.
Ikarians love to use olive oil daily. A report published in nutrients found that extra virgin olive oil it has a long list of proven health benefits, which is why many people in the Mediterranean, where EVOO is widely used, are among some of the healthiest people in the world.
For example, olive oil It has been found to help with weight management, help lower blood pressure, reduce the risk of certain types of cancer, and contribute to your overall health with its anti-inflammatory properties.
RELATED: How to buy the best olive oil for any dish you are cooking
Salmon and other fatty fish are commonly eaten by Adventists in Loma Linda, including those in the plant-based community.
Salmon contains high levels of omega-3 fatty acids, which have been found to help with heart health and reduce the risk of cardiovascular disease, as well as help reduce chronic levels of inflammation.
Sardinia, Italy, is another region known as a Blue Zone, and people in the community consume foods such as goat’s milk, flatbread, chick peas, and sourdough bread.
Their sourdough bread is made with whole wheat and lactobacilli. According to the National Geographic article, the Sardinian process of baking sourdough helps convert sugar and glucose into lactic acid. This process reduces the glycemic indexwhich means you will stay satisfied for longer and your sugar in the blood it will not fire.
The Sardinians also love their Tomatoes and they use them in quite a few of their dishes. Tomatoes contain lycopenewhich is an antioxidant known for its anti-inflammatory properties, as well as its ability to help lower blood pressure, reduce the risk of metabolic syndrome and stroke, as well as improve heart health.
More specifically, Cherry tomatoes contain higher levels of beta carotenewhose research has found that it can help reduce the risk of developing tumors related to prostate cancer.
RELATED: One of the main side effects of eating tomatoes, says science
This may be the best news you’ve heard all day. Yes, many Blue Zone regions consume daily glasses of Red wine as part of your healthy diet.
According to the blue zones official website, many people in these regions drink about two glasses a day, and Sardinians drink a specific red wine called Cannonau wine.
Some research studies support this with the conclusion that red wine may be beneficial for your heart health for its content in antioxidants and polyphenols.
Of course, with any alcohol, moderation is key and you should always talk to a doctor about any questions you may have.
