12 Blue Zone Secrets That Add Years to Your Life

3. Eat Mostly Plants: Embrace a 95% plant-based foundation

Blue Zone diets are overwhelmingly plant-forward. Dan Buettner and National Geographic summarize the dietary pattern as roughly 95% plant-based and 5% animal-based. That doesn’t mean strict vegetarianism for everyone. Rather, centenarians prioritize beans, vegetables, whole grains, nuts, and fruit. Meat appears occasionally and in small portions — for many, a few ounces only several times per month. This approach supplies fiber, phytonutrients, and steady energy without excess saturated fat.

4. Make Beans a Daily Habit: The Blue Zone staple

Beans are a backbone of Blue Zone diets for good reason. They deliver affordable protein, soluble fiber, and a slow-release energy source that supports metabolic health. Many centenarians eat beans nearly every day. In practice, a serving can be as simple as a half to one cup added to salads, stews, or grain bowls. Beans also contain minerals and plant compounds linked to lower heart disease risk when used instead of processed foods or large meat portions.