Diet Rich in Plants

A plant-based diet is a cornerstone of longevity in Blue Zones—regions where people live exceptionally long lives. Centenarians thrive on meals packed with vegetables, fruits, whole grains, legumes, and nuts, which provide fiber, antioxidants, and heart-healthy fats. These nutrient-dense foods reduce inflammation, lower disease risk, and support gut health. Staples like beans, leafy greens, and olive oil feature prominently, while meat is eaten sparingly. Studies link this eating pattern to slower aging and fewer chronic illnesses. Embracing more plants—not necessarily full vegetarianism—can add years to your life while keeping meals vibrant and delicious.