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NewsOnly eat this food 'twice a week' to 'live to 100', Blue Zones expert saysPeople living in the world's Blue Zones were shown to eat less of this food and far more whole

foods.getsurreyBookmarkShareCommentsNewsByFiona CallinghamLifestyle writer02:41, 1 JUN 2025BookmarkA study of the longest living people showed they ate a lot less of this food than most

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A longevity specialist has recommended that to potentially "live to 100", people should limit their intake of a particular food to just twice weekly. This advice is inspired by the dietary

habits of inhabitants in the Blue Zones, areas with the world's highest concentration of centenarians.

The influence of diet on our health and wellbeing is universally acknowledged. Certain foods are notorious for increasing the risk of conditions such as high cholesterol, hypertension,

diabetes, and even cancer, while others are celebrated for their protective properties.

Studies have indicated that our dietary choices can affect how long we live. This notion is supported by research into the Blue Zones, regions with an exceptional number of individuals aged

over 100 and minimal chronic disease prevalence.

These zones are scattered across the globe, including locations like Sardinia in Italy, Okinawa in Japan, and Nicoya in Costa Rica. Despite variations in their specific diets, it was

observed that these communities consume a higher quantity of plant-based whole foods and fewer processed items.

Dan Buettner, the founder of the Blue Zones project, said on the website: "It starts with food choices. Most of the Blue Zones residents I've come to know have easy access to locally

sourced fruits and vegetables - largely pesticide-free and organically raised. If not growing these food items in their own gardens, they have found places where they can purchase them, and

more affordably than processed alternatives.

"They have incorporated certain nutritious foods into their daily or weekly meals - foods that often are not even found on the shelves of convenience stores or on the menus of fast-food

restaurants across the country."

In his analysis from over 150 dietary investigations, it was revealed that inhabitants of these regions typically consume considerably less meat than one might anticipate. Reflecting on this

data, Dan recommended individuals limit their meat intake to "no more than twice a week".

He said: "Eat meat twice a week or even less in servings sized no more than two ounces cooked. Choose authentic free-range chicken and locally farmed pork or lamb over the meats produced on

an industrial scale. Steer clear of processed meats such as hot dogs, luncheon meats, or sausages."

He detailed how diets in "most" Blue Zones encompass modest quantities of pork, chicken, or lamb. Dan noted: "Averaging out meat consumption over all blue zones, we found that people were

eating small amounts of meat, about two ounces or less at a time, about five times per month."

The quality of meat ingested by individuals in these locales is also considered superior, often derived from animals allowed free range. He further stated: "These traditional husbandry

practices likely produce meat with higher levels of healthy omega-3 fatty acids than the rich meat of grain-fed animals."

Nevertheless, Dan conceded that "we're not sure if people lived longer because they ate a little bit of meat as part of the Blue Zones diet or if they thrived despite it". He remarked:

"There are so many healthy practices blue zones people engaged in, they may have been able to get away with a little meat now and then because its deleterious effect was counterbalanced by

other food and lifestyle choices."

Beyond the studies associated with Blue Zones, research indicates that consuming large amounts of red and processed meats is linked to several health issues. Specifically, processed meats

can lead to heightened blood pressure, an increased risk of heart disease, and a greater likelihood of cancer.