What is The Blue Zone of Sardinia?

Sardinia is an Italian island located in the middle of the Mediterranean. With a population of around 42,000 people Sardinian villages are homes to some of the world’s oldest and healthiest people, making this area one of the five world’s Blue Zones.

In some of these villages, such as Villagrande, the proportion of centenarians is remarkably high, with five centenarians still living among 2,500 people. By comparison, only 1 in about 5,000 people in America reaches the age of 100.1,2
What are the key features of the Sardinia diet?

Historically, over 65% of Sardinia residents’ calories came from carbohydrates like bread, pasta, potatoes, or beans, with 20% from fats, mainly sourced from animals and olive oil. Protein made up 15%, predominantly from plant-based sources, particularly beans.1

While modern dietary trends favour higher protein intake, recent studies indicate that a low-protein diet correlates with lower disease rates. Those aged 50-65 with elevated protein intake faced increased diabetes and cancer risks, while those over 65 experienced a 28% decrease in mortality.3
Italian cuisine is also a part of the Mediterranean diet that focuses on real food, sustainability, and longevity.
Top longevity foods of Sardinia long-livers

Goat and sheep’s milk: common in Sardinia due to shepherding heritage, these kinds of milk are easily digestible, rich in nutrients, and may reduce cholesterol. Pecorino cheese, made from fermented sheep’s milk, is a tasty and healthy choice.
Sardinian flatbread: made from high-protein, low-gluten wheat, this flatbread is high in fibre and carbs but doesn’t spike blood sugar levels like refined grains.
Barley: Sardinian men attribute their longevity to barley, commonly used in bread (orgiathu). Barley bread has a lower glycemic index, impacting blood glucose levels less.
Sourdough bread: a whole wheat alternative naturally fermented with lactobacilli.
Fennel: used in various dishes, fennel is rich in fibre and vitamins.
Fava Beans and chickpeas: these legumes provide plant-based protein and fibre. Sardinians incorporate them into soups and stews.

Tomatoes: rich in vitamin C, potassium, and antioxidants like lycopene, tomatoes, especially when paired with olive oil, contribute to lower mortality risks.
Almonds: common in Sardinian cuisine, almonds, when part of a low-calorie diet, can aid weight loss, and promote ‘good’ cholesterol.
Thistle Tea: Sardinians drink milk thistle tea, believed to cleanse the liver. Studies suggest its active compound, silymarin, has antioxidant and anti-inflammatory properties.
Red wine in moderation: Sardinians enjoy unique Cannonau red wine in moderation. Dry red wines, rich in antioxidants, offer health benefits when consumed moderately.2
How to eat like Sardinia’s centenarians?

You don’t need to live in Sardinia to incorporate these healthy habits into your lifestyle:
1) adding more legumes, vegetables and nuts to your diet;
2) replace white bread with sourdough bread;
3) include olive oil in your daily consumption;
4) moderate your alcohol intake and limit it to red wine.