Americans shell out billions of dollars every year to improve their health with diets, gym memberships, exercise programs and supplements. But could cracking the code of centenarians—those who live active lives well into their 100s—actually come down to simple habits like eating beans, napping to reduce stress, and walking for the sake of getting around rather than hitting your daily steps goal?

That’s the idea behind the Blue Zones, pockets around the world where people live longer, healthier lives than the worldwide average. These places—Ikaria, Greece; Loma Linda, California; Nicoya, Costa Rica; Okinawa, Japan; Sardinia, Italy—piqued the interest of New York Times bestselling author and longevity expert Dan Buettner who, two decades ago, set out to find what people in these parts of the world are doing differently that could help them live longer. Today, Blue Zones is a trademarked brand with books, a Netflix series, merchandise, pathways for other cities to become “Blue Zone” certified, and even hot sauce collections.

But could replicating the lifestyle habits of these health hotspots actually help you live longer? And are there really certain foods that you should eat if you want to live to 100 years old?

The verdict from health experts is… most definitely.

That’s because diet can influence key aging mechanisms like inflammation, cellular repair, and insulin sensitivity. These all play critical roles in determining lifespan, explains Dr. Darshan Shah, M.D., the founder of Next Health, a longevity clinic.

Choosing nutrient-dense, fiber-rich vegetables, healthy fats, and well-sourced proteins like legumes, lean meats, and fish, can help create a strong foundation for our cells to function at their best, Shah says.

“This, in turn, minimizes the risk of chronic diseases like heart disease, diabetes, and cancers that often shorten lives,” he says. “So yes, what you eat can absolutely contribute to a long, vibrant life.”

Here’s what else you should know if you want to eat so you can live to 100 (or beyond).

What Does Eating For Longevity Look Like?

While there’s no one single food that will help extend your life, there are patterns of eating that could help with longevity, according to health experts.

Shah’s best advice would be to embrace a diet that’s rich in whole, unprocessed foods. It helps to imagine food as a spectrum: At one end, you have nutrient-dense, anti-inflammatory foods (think: colorful vegetables, berries, high-quality olive oil, fatty fish, nuts, seeds, and legumes), and, at the other, you have highly processed, sugar-laden, and inflammatory foods.

“Choose from the nutrient-dense end as often as possible,” Shah says.

Transitioning to a Blue Zone diet is much like shifting to a plant-based diet, says Carolina Schneider, M.S., R.D., a dietitian who works with brands including Daily Harvest. You can start by adding more plant foods to your meals like fruits, veggies, whole grains, and legumes.

Her recommendation: “Gradually increase the number of meatless meals each week, starting with ‘Meatless Mondays’ and eventually incorporating plant-based proteins like tofu, edamame, tempeh, beans, lentils, chickpeas, and peas in place of animal proteins.”

To replicate a Blue Zone way of eating, the goal is to focus on whole, minimally processed foods—think of simple, single-ingredient items like oats, beans, nuts, and rice—and avoid processed, packaged foods that contain a long list of ingredients you can’t pronounce, Schneider says. Eating this way will also help reduce added sugar intake.

You can also reduce saturated fats with healthy fats by subbing in hummus for cream cheese and snacking on nuts, seeds, or avocado instead of chips, she says.

What Can We Learn From Blue Zones Diets?

If you’re taking a page from the Blue Zones, focus on moderation, says Dr. Resham Uttamchandani, M.D., a double board-certified physician and weight loss expert at Doctor U. She points to the practice in Okinawa where people stop when they’re about 80% full.

Again, diets high in plant-based foods are a common denominator in places where people live the longest. During her rotation at Loma Linda Children’s Hospital, she says she was amazed by the vegetarian options available and she was able to see this community-based commitment to eating healthy in the hospital.

The Blue Zone approach is notably different than the “get healthy” trends that dominate in much of the United States and involve adhering to a specific diet and exercise routine, which often isn’t sustainable, says Maria Emerick, M.S., R.D.N., L.D., and owner of Homegrown Nutrition in Honolulu, Hawaii.

“The oldest lived individuals of the world who have arrived into old age with sound mind and body did not do so by following the latest fad diet or newest weight loss supplement,” Emerick says. “Instead, they made healthy lifestyle choices that were sustainable and able to be repeated more often than not, which lead to longer, healthier lives with lower risk of chronic diseases.”

As an example, people in Blue Zones also tend to live in environments that constantly nudge them into moving without thinking about it, such as taking the stairs, working in the garden, biking to the store, or walking to a friend’s house, Emerick says.

In recent years, there has been some criticism around the concept of Blue Zones, including an academic paper that points out record keeping errors and fraud could lead to inaccurate claims that people in some regions live to be 100 or beyond.

Skepticism around Blue Zones often centers on the exactness of demographic data or genetic factors, Shah says. Still, he thinks the lessons distilled from Blue Zones around the world are overall beneficial.

“Even with such debates, the core principles behind the Blue Zones lifestyle—such as a whole-foods diet, community, physical activity, and purposeful living—are universally beneficial.”

It is very important to remember it is not one particular food that makes or breaks it, says Elizabeth Huggins, RDN at Hilton Head Health Resort & Wellness Spa.

“The field of nutrition is a young science and we have so much to learn about the fine details, however, it is safe to say we know that eating a variety of plant-based foods and limiting processed foods is better for us,” Huggins says.

What Specific Foods Should You Eat For Longevity?

Those who live in Blue Zones tend to eat complex carbohydrates, like those found in beans, sweet potatoes and whole grains, explains Professor Tim Spector, M.D., scientific co-founder of Zoe, a science and nutrition company. Higher in fiber, these carbs are healthier than refined sugars and processed carbs that you’d find in chips and crackers because they take longer to digest and provide more energy.

Here are some other foods that Spector recommends eating for longevity, along with why they’re important:

Leafy Greens and Legumes

These are packed with essential vitamins, minerals, and antioxidants that help fight inflammation and promote cellular health.

Berries

Rich in antioxidants, berries protect the body against oxidative stress, which is linked to aging and chronic diseases.

Whole Grains

These provide complex carbohydrates and fiber, which are vital for gut health and metabolic function.

Nuts and Seeds

They offer healthy fats, protein, and important micronutrients that support heart health.

Fermented Foods

Foods like yogurt, kimchi, and sauerkraut provide probiotics that support a healthy gut microbiome, which is essential for good health.