Reaching the age of 100 might sound like a dream, but researchers studying the world’s “Blue Zones” believe it could be more achievable than we think, especially by limiting one particular food: fish.
The term Blue Zones refers to select regions where people live significantly longer, often reaching age 100 at rates “10 times greater” than in the U.S. These regions include parts of Japan, Greece, Italy, Costa Rica, California, and Singapore. While each zone has its own unique cultural habits, experts have identified common lifestyle patterns—one of which includes eating surprisingly little fish.
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“In most Blue Zones, people ate some fish but less than you might think—up to three small servings a week,” researchers shared in a previous blog post. The types of fish consumed were also key: small, affordable species like sardines, anchovies, and cod—”middle-of-the-food-chain species that are not exposed to the high levels of mercury or other chemicals like PCBs that pollute our gourmet fish supply today.”
Dr. Valter Longo, head of the Longevity Institute at the University of Southern California, echoes this approach. He supports a mostly plant-based lifestyle, recommending only “two or three” servings of fish per week. “Eat mostly vegan, plus a little fish,” he wrote in a blog. He suggests choosing seafood rich in omega-3s and vitamin B12, like salmon, sardines, trout, clams, and shrimp, emphasizing fish with lower mercury levels.
These healthy fats are known for boosting brain function and supporting heart health. However, experts warn about the hidden dangers. The NHS notes that oily fish “usually have higher levels of pollutants than other types of seafood,” including mercury, a toxic metal that can cause seizures, memory loss, and other neurological symptoms in high quantities,’ reports Devon Live.
“We should eat at least one portion (around 140g when cooked) of oily fish a week,” the NHS advises. However, it also cautions that pregnant or breastfeeding women should limit or avoid certain types of fish due to the potential risks of mercury exposure.
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Beyond fish, longevity experts recommend cutting down on dairy, red meat, and sugar—hallmarks of the Western diet that have been linked to cancer and other health issues. Dan Buettner, a leading Blue Zone researcher, advocates for a diet rich in beans, whole grains, and complex carbohydrates.
“We know beyond a shadow of a doubt that people who live the longest were eating mostly complex carbohydrates,” Buettner previously said. “You need fat, you also need protein, but you should be eating mostly complex carbohydrates if you actually want to live to 100.”
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