I'm The Founder Of Blue Zones & Here Are My 6 Essential Foods For Longevity

If you're familiar with Dan Buettner, longevity expert, National Geographic fellow, and founder of Blue Zones, you know that he's captivated by the simple yet powerful ways people extend their life span. And in terms of diet, he found that the majority of people who live in Blue Zones (aka, the places where people tend to live the longest and healthiest lives) follow a pretty straightforward eating plan: tons of whole, nutrient-dense plants and grains. 

In case you didn't know, Buettner's got a thing for beans. (In fact, he says 120 beans per day is the best longevity "supplement.") Beans boast tons of fiber. Black beans, for example, contain about 10 grams of fiber per cup1, which is crucial for maintaining gut health and immunity, thanks to the gut-immune connection. 

"One of the best things you can do is load up on fiber," Buettner notes. His approach? A piping bowl of minestrone soup, or what he deems a "longevity cocktail." 

Whole grains also feature tons of fiber; that's why Buettner includes rice and barley in his Blue Zones–inspired menu. Rice, especially brown rice, is chock-full of vitamins and minerals2, like magnesium. Barley contains powerful beta-glucan fibers, which have been shown to support heart health, gut health, and immunity. Feel free to chuck these whole grains into the aforementioned minestrone soup to make the bowl even more filling. 

No surprise, Buettner's a fan of spices and herbs for longevity. His favorites? "Herbs like oregano, rosemary, and sage—they're all anti-inflammatories, and they're even mild diuretics." Meaning, they cause the kidneys to make more urine, which helps the body get rid of excess waste. (Perhaps that's why natural diuretics have been linked to lower blood pressure.)

"In four out of the five Blue Zones, they're drinking coffee," says Buettner. Although, they're not loading it with cream and sugar; rather, the antioxidants in black coffee have tons of purported benefits—from brain health to heart health to metabolic health6. 

Of course, it is possible to overdo it on the java. "What a lot of people don't understand when it comes to coffee is that the optimal amount is about a quarter of a cup," Buettner suggests. This smaller amount helps you remain in this caffeine sweet spot where you have elevated attention and productivity without feeling jittery or anxious. 

The wine conversation is a little more nuanced. See, Buettner doesn't say you should start drinking if it doesn't work for your body or lifestyle. Rather, if you do incorporate alcohol into your lifestyle, "having two glasses of wine or so per day is probably a net positive," he says. 

Of course, you'll want to stick to a Blue Zones–inspired diet—you can't just expect to pour a glass of red wine and think the polyphenol content will cut it. But with a healthy, balanced diet, Buettner touts the benefits. 

"There's actually some arguments that wine is better than water with the right kind of meal," he explains. Research has found that participants who drank 5 ounces of dry red wine every night (along with a nutrient-dense Mediterranean diet) had increased levels of good HDL cholesterol and sleep quality compared to participants who drank water.