Expert to eat this type only by 2 times a week if you want to turn 100 years

Research has also shown that what we eat can affect our life expectancy. This is seen, among other things, in studies of the world’s blue zones, which are a number of areas with the highest proportion of 100-year-olds and the lowest occurrence of chronic diseases.

These zones are found in Sardinia (Italy), Okinawa (Japan) and Nicoya (Costa Rica). Although the specific meals in the areas vary, people here generally eat more plant -based, unprocessed foods and fewer processed products.

« It starts with which foods you choose. Most of the people I have met in Blue Zones have easy access to locally grown fruits and vegetables – often organic and without pesticides, » Founder Founder Dan Buettner on Blue Zones’ official website elaborates

« If they don’t even grow the food, they find places where they can buy it – often cheaper than processed alternatives. »

« They have integrated certain nutritious foods into their daily or weekly meals – foods you rarely find in kiosks or at fast food restaurants. »

From over 150 dietary studies, Dan found that many of these people actually eat far less meat than one would think. Therefore, he encourages people to eat only meat ‘at most twice a week’.

« Eat meat twice a week or less frequently, and in portions of no more than 60 grams cooked, » he says.

« Prefer free range chicken and locally bred pork or lamb instead of industrial meat. Avoid processed meat such as sausages, cold cuts and hot dogs. »

He explains that people in blue zones typically eat small amounts of chicken, pork or lamb.

« Seen across the zones, we found that people on average ate small portions of meat – about 60 grams or less at a time – about five times a month, » he says.

The quality of the meat they eat is also important and usually comes from free -range animals.

« Traditional animal husbandry probably provides meat with higher content of healthy omega-3 fatty acids compared to grain-fed animals, » he adds.

However, Dan recognizes that it is still uncertain whether people live longer because of the small meat intake, or despite that.

« People in Blue Zones have so many healthy habits that they may well withstand some meat every now and then, because other lifestyle choices outweigh its negative effect, » he says.

Outside of Blue Zones research, several studies have detected health risks by eating too much red and processed meat. The latter is particularly harmful and increases the risk of high blood pressure, cardiovascular disease and cancer.

Processed meat includes, among other things, bacon, ham, sausages and hot dogs – all typical parts of the western diet. So even if you think it seems drastically to cut your meat consumption down to just twice a week, you can start by cutting down on the processed meat.

Dan Buettner also shares tips to reduce meat intake:

• Learn what 60 grams of meat look like: For example, half a chicken fillet or meat (without skins) from a chicken thigh, a chotelet or slice of pork/lamb corresponding to the size of a card game.

• Avoid buying beef, hot dogs, cold cuts or sausages – they don’t belong in the Blue Zones diet.

• Find plant -based alternatives to the meat many have as the center of the meal. Try lightly fried tofu with olive oil, tempeh (soy product) or chickpea and bean steaks.

• Choose two days a week where you eat meat or animal products – and enjoy it only these days.

• Since the portions of restaurants are almost always at 120 grams or more, share the main course with another or ask for a bucket and take half home.

Other dietary advice from Blue Zones includes eating more plant -based foods, up to 85 grams of fish a day, reducing milk intake, eating beans every day, cutting back on sugar and eating nuts like snacks.