Beans and other legumes
Legumes are a staple food in most Blue Zones. They contain the right amount of antioxidants, fiber and other nutrients that help maintain a healthy weight and fight disease. For example, black-eyed peas are an important part of the daily diet on the island of Ikaria in Greece, and these beans have been found to be good for the heart, as well as having anti-cancer and anti-diabetic properties. The Nicoya community of Costa Rica eats black beans daily, often along with rice and corn tortillas (not a bad dinner idea, is it?).

Potato
White potatoes are considered a staple for those living on the island of Ikaria in Greece, while purple sweet potatoes are regularly consumed in the Okinawa area. The latter contains phytochemicals called anthocyanins, which are known to help prevent disease. Sweet potatoes are also rich in vitamins A, B6, C and potassium. And it also has a lot of fiber. Although many believe that white potatoes are unhealthy due to their high carbohydrate content, practice shows that this is not the case - they help Icarians prevent the development of diabetes, as well as keep blood pressure levels low.

Garlic
Residents of Okinawa Prefecture in Japan regularly eat garlic. A National Geographic article claims that the product is considered "one of nature's most powerful medicines." It has been linked to a reduced risk of certain diseases that usually occur with age. In particular, the Antioxidants report states that garlic contains antioxidants and has anti-inflammatory properties that help prevent the development of certain types of cancer, diabetes and cardiovascular disease.

Olive oil
Icarians also use olive oil daily. A report published in the open journal Nutrients says that extra virgin olive oil has a long list of proven health benefits, making it one of the healthiest people in the Mediterranean, where it is widely used. For example, olive oil has been found to help control weight, normalize blood pressure, reduce the risk of certain types of cancer, and promote overall health due to its anti-inflammatory properties.

Avocado
The California city of Loma Linda is one of the five Blue Zones. The local community consists mainly of Seventh-day Adventists. They are known for following a largely vegetarian diet, with avocados not the least of them. According to a National Geographic article on the world's blue zones, avocados help lower cholesterol levels and contain 30% more potassium than bananas. Avocados are also known to help control weight and reduce the risk of obesity and type 2 diabetes.

Salmon
Salmon and other oily fish are commonly eaten by Adventists in Loma Linda—even those who eat plant foods. Salmon is high in omega-3 fatty acids, which have been shown to help support heart health and reduce the risk of cardiovascular disease, as well as help reduce chronic inflammation levels.

Whole grain sourdough bread
The Italian island of Sardinia is another region in the Blue Zone. Members of the local community eat foods such as chickpeas, goat's milk, and sourdough bread. The latter is made from whole wheat and, thanks to the sourdough, contains live lactic acid bacteria. According to National Geographic, the Sardinian sourdough process helps turn sugar and glucose into lactic acid. This lowers the glycemic index, which means your blood sugar levels won't rise and you'll feel full longer.

Tomatoes
Sardinians love tomatoes just as much. Italians use this vegetable in many of their dishes. Tomatoes contain the antioxidant lycopene, which is known for its anti-inflammatory properties and ability to normalize blood pressure, reduce the risk of metabolic syndrome and stroke, and improve heart health. Keep in mind that cherry tomatoes are higher in beta-carotene, which studies have shown may help reduce the risk of tumors associated with prostate cancer.