In several parts of the world, people regularly live into their 90s and beyond, with many reaching 100 years or more. These regions—known as “blue zones”—have attracted global attention because of their unusually long life expectancy. Researchers have closely examined lifestyle habits in these areas, especially diet, to better understand how they may support long-term health.

While nutrition alone doesn’t explain longevity, it plays an important role among a broader mix of factors.

Public interest in blue zones increased after Netflix released the four-part documentary Live to 100: Secrets of the Blue Zones, which quickly rose to the top of the platform’s most-watched list.

In the series, author and explorer Dan Buettner visits communities with high numbers of centenarians to learn about their daily routines, physical activity, social relationships, sense of purpose, and eating habits.

Although these communities are spread across different continents and cultures, they share certain lifestyle similarities. This has led many to wonder whether their dietary habits contribute to their long lives.

Experts weigh in below.

Understanding what a blue zone is

A “blue zone” refers to a geographic area where people tend to live significantly longer than the global average.

The term originated from a 2004 study published in Experimental Gerontology. Researchers mapped lifespans across Sardinia, Italy, using color coding to highlight areas with especially high numbers of centenarians. The regions with the longest lifespans were marked in blue, giving rise to the name.

Over time, researchers identified additional locations with similar longevity patterns. Today, five regions are widely recognized as blue zones:

• Nicoya Peninsula, Costa Rica

• Ikaria, Greece

• Sardinia, Italy

• Okinawa, Japan

• Loma Linda, California

What makes these locations fascinating is that they differ greatly in culture, geography, and socioeconomic structure—yet they all demonstrate extended lifespans.

This raises an obvious question: do they share common eating habits?

Is there a specific blue zone diet?

There is no single, strict diet followed by all blue zone populations. Instead, experts describe a shared eating philosophy centered on balance, moderation, and whole foods.

Jordan Hill, lead registered dietitian at Top Nutrition Coaching, explained that blue zone eating patterns don’t rely on rigid rules or food restrictions.

“It’s not a traditional diet with forbidden foods,” Hill told Healthline. “It’s a consistent pattern that values moderation, balance, and enjoyment, including occasional treats.”

Across blue zones, diets are largely plant-forward, focusing on vegetables, fruits, legumes, whole grains, nuts, seeds, and healthy fats such as olive oil.

Meat is included, but not in the way it typically is in Western diets.

“Meat is eaten less often and in smaller portions,” Hill said. “Meals are eaten mindfully, portion sizes are controlled, and food is often shared socially.”

Dr. Amanda Velazquez, DABOM, Director of Obesity Medicine at Cedars-Sinai, shared similar observations.

“Vegetables make up the foundation of the diet. Beans, tofu, and nuts are common protein sources, while meat is limited or sometimes avoided,” she said. “Alcohol is consumed in moderation, and people stop eating before they feel completely full.”

In Okinawa, this practice is known as Hara Hachi Bu, or eating until about 80% full.

Health benefits linked to blue zone eating habits

Does following blue zone eating patterns guarantee a longer life? Experts say no.

“These habits don’t promise longevity,” Hill explained. “They offer helpful guidance, but individual health outcomes can vary.”

Still, experts agree that these patterns are supported by scientific evidence.

“The principles closely resemble the Mediterranean diet, which has been extensively studied,” Velazquez said. “Research shows benefits for heart health, blood pressure, metabolic health, and overall well-being.”

Whether blue zone diets are seen as helpful or overhyped often depends on expectations.

“If people approach them as sustainable lifestyle changes rather than quick solutions, they can be very effective,” Hill added.

Making changes that last

Adopting new eating habits can be challenging, especially when long-term consistency is required. Experts recommend starting slowly.

“Gradual changes are more realistic and easier to maintain,” Hill said.

They also emphasize that healthy eating doesn’t need to be rigid.

“These ideas are meant to guide, not restrict,” Velazquez explained. “Enjoying desserts occasionally or eating out is part of a balanced life.”

Flexibility helps prevent discouragement.

“Trying to be perfect often leads to burnout,” Hill said. “Allowing room for flexibility supports long-term success.”

This mindset also avoids the concept of “cheat days,” which some experts believe can reinforce unhealthy relationships with food.

“Scheduled cheat days can contribute to negative diet culture,” Velazquez noted.

Bottom line

Although there’s no single blue zone diet, the eating patterns observed in these regions provide useful insight into healthier living.

“Even adopting one habit—like eating more vegetables—can make a meaningful difference,” Velazquez said.

Experts also stress that diet is only one factor in longevity.

“Physical activity, strong social connections, purpose, and stress management are equally important,” Hill said.

Ultimately, the goal is not just a longer life, but a better one.

“Your lifestyle choices should support both health and happiness,” Hill added. “Food should nourish the body while also bringing people together.”