Blue Zones · Power 9
Plant slant
Diets are overwhelmingly plant-based — beans, greens, whole grains and nuts at the centre; meat eaten rarely, in small portions.
Seen in: All five; strongest in Loma Linda & Okinawa
Why it works
A fibre-rich, legume-heavy, minimally-processed diet supports the gut, blood lipids and weight, and is consistently linked to lower rates of heart disease and some cancers.
What the evidence says
Blue Zones reports beans (fava, black, soy, lentils) as the cornerstone of every longevity diet, with meat eaten on average about five times a month.
Source: Buettner, Blue Zones Power 9; Adventist Health Study (Loma Linda).
How to apply it
- Make a cup of beans or lentils a daily habit.
- Fill most of the plate with vegetables and whole grains; treat meat as a garnish.
- Snack on a handful of nuts rather than processed food.
Frequently Asked Questions
The other Power 9 habits
See how your own habits add up.
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