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Most blue zones have relatively small harvests of fish per person, resulting in each person eating most of their fish fresh. If you like fish, this is a good thing, as youll be consuming much less salt and freshwater than the 4 to 6 pounds of fish per person that Americans use per year. The fish are caught, processed, and shipped (typically frozen) to their destination, so they are usually lower in price than their farmed cousins. Farmed fish are often much more expensive than they would be at your local fish counter, with only a few options made available to consumers. And the prices of farmed fish are volatile, not to mention contaminated.

As a result, the Blue Zones diet often features fish in the diet. In Ikaria, for example, mackerel and sardines are eaten at breakfast and then again at dinner. In Sardinia, Sardinian regional food includes toto gnocchi, made from pasta made from what are locally called gridone, a nutritious, high-fiber granoceco grain, usually mixed with water and ground to a paste. To attain the right consistency, these pasta, called pastene, are piled into mounds and cooked in a special oven called a padella, after which they are mixed with eggs, cheese, and butter to make a gnocchetti botteddelizze.

Because the mackerel and sardines eat the phytoplankton that make up the plankton soup, they contain lots of zinc, a mineral that helps your body combat infections, especially those involving the GI tract. Sardines are high in omega-3 fatty acids, to which I turn again when I talk about the Blue Zones diets and their longevities. The content of the tiny fat globules of the fatty fish, called eicosapentaenoic acid, EPA, is especially high in Sardines. Fish oils are lower in mercury than are the PCBs in farmed fish, according to Cousteau. But mercury, if youre eating a lot of fish, can poison your body and your brain. The blue zones diets, according to Cousteau and Lannes, combine fish with lots of other nutrients that may help to compensate.

3. Genes and free radicals play a role. People in the Blue Zones tend to inherit longevity. For example, Adventists take a vow of celibacy that helps them delay the onset of cardiovascular disease. Members of the community share common traditions, such as a busy social life and a dedication to physical activity. They also eat fewer calories but are leaner than their meat-eating neighbors. Compared with those who eat a typical American diet, people in the Blue Zones tend to have more physical activity, lower blood pressure, lower body fat, and lower blood levels of C-reactive protein, a biomarker of inflammation.
By eating fruits, vegetables, and whole grains, Blue Zone residents, who have healthy genes, consume the precursors of antioxidants and other substances believed to protect against disease. Furthermore, they engage in physical activity that help build muscle strength and joint flexibility, which in turn may strengthen and improve the body’s ability to deal with a chronic inflammation.
Blue Zones proponents reason that these people eat a more healthful diet because they choose to. Eating the way people in these longevity communities do may not be the only way to live the longest, but it may be one of the most significant ways. The possible consequences of not eating healthfully are terrifying. The least we can do is try the Blue Zones diet ourselves.
Refined flour is not the only problem inherent to our customary white or wheat breads. Gluten, a protein, gives bread its loft and texture, but it also creates digestive problems for some people. Bread in the Blue Zones diet is different: either whole grain or sourdough, each with its own healthful characteristics. Breads in Ikaria and Sardinia, for example, are made from a variety of 100% whole grains, including wheat, rye, and barleyeach of which offer a wide spectrum of nutrients, such as tryptophan, an amino acid, and the minerals selenium and magnesium.
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