Living a long and healthy life is at the top of everyone's wishes. I'm sure almost everyone in the world knows or has heard of someone over the age of 100.

People over the age of 100 are generally found interesting by the society and are the subject of many news channels. There are dozens of people over the age of 100 in the Black Sea region of Turkey. This is due to an active lifestyle and a vegetable-based diet. Or there are people over the age of 100 or even 110 in the mountainous and forested areas of Japan. Of course, behind this is an active lifestyle and a healthy diet.

Author Dan Beuttner worked with National Geographic and the National Institute on Aging to identify regions of the world where people live the longest and healthiest, including Sardinia, Italy, Okinawa, Japan, and Loma Linda, CA.

They called these regions "blue regions" and then set out to explore what these populations had in common. For example, people in the blue zones are naturally active throughout the day, make meaningful connections in their communities, and feel a sense of purpose.

What You Need to Do to Live to 100

Beans

Beans are a plant-based source of protein and loaded with fiber, a gut-healthy nutrient linked to a lower risk of disease.

Cruciferous

Broccoli, cauliflower and cabbage contain natural compounds that are good for your heart and help prevent certain types of cancer.

Hazelnut

Blue zone centenarians eat about 2 ounces of nuts a day—that's roughly two small handfuls. You can vary the type you eat (such as pistachios, walnuts, and almonds) to reap various benefits. Peanuts are an especially economical choice.

Water

Although people in the blue zones also drink beverages like tea and coffee, most of your hydration should come from water. Beverages like soda are the #1 source of added sugar for most adults - and most sugary drinks lack other nutrients anyway.

Less Sugar

People in the blue zones eat only about one-fifth of the added sugar we eat in North America. Instead of consuming sugary foods and drinks throughout the day, they tend to "intentionally" eat sugar on special occasions.

Meatless Meal

In the blue zones, meat is not the most important part of the meal. It's more of a side dish or a way to boost flavor in recipes. Their meals are mostly plant-based, and beans are often the main source of protein.

Source: WebMD
Editor: Erdogan Kan