Discover the 10+ longevity secrets of the Sardinians, the people living in the jewel of the Mediterranean, Sardinia, known as one of the five blue zones.
Known for its rugged coastline and miles of beautiful sandy beaches, Sardinia is an Italian island where people regularly live longer, often over 100 years old.
Sardinia is found in the mountainous areas of the Ogliastra province, where people usually work on farms. Because of the mountains, these folks have kept to their traditional way of life, living off the land and eating food grown nearby. For these vibrant Sardinian older citizens, what they eat is important for longevity.
But you don’t need to live in Italy for these culinary health benefits. Join me and discover the secrets of Sardinian longevity, focusing on eating habits and lifestyles that one can implement at home.
What are the blue zones?
Blue Zones are areas where residents enjoy notably longer and healthier lives compared to the worldwide average. These regions experience lower rates of chronic illnesses such as heart disease, cancer, and diabetes. An unusually high number of centenarians, people who live past 100, is typical.
Sardinia was the first of five places known as “blue zones” identified by researchers Gianni Pes and Michel Poulain. They, along with Dan Buettner, who later joined them, were fascinated by the world where people live much longer than average and wanted to understand what made them unique.
Sardinia is even more unique than the other blue zones because almost the same number of men and women live to be 100 years old. In most populations, women outlive men by approximately 5 to 1.
Although all of Sardinia is considered a Blue Zone, the specific regions where the ultra-centenarians live include Ogliastra, Barbagia di Ollolai, and Barbagia of Seulo.
Other blue zones include Okinawa in Japan, Ikaria in Greece, Nicoya – in the Costa Rica Peninsula, and Loma Linda in California, United States.
Why do people in Sardinia live to 100?
According to Dan Buettner, the Sardinia diet consists of beans, greens, and whole grains, and he calls it “peasant foods” (2)
In addition, Due to the isolation of Sardinia Island, it was sometimes challenging to find enough food. So the people of Sardinia invented “famine foods” such as acorn bread mixed with clay, cheese ripened in goats’ stomachs, or snails (1)
Although people from other places may think these foods are strange, they are important to Sardinian culture and are enjoyed as local delicacies. Research has found that these unique Sardinian foods play a big role in why there is the highest concentration of centenarians. Traditional and famine foods in Sardinia include abbamele, acorn bread, pane carasau, caggiu de crabittu (Callu de Cabreddu), casu marzu (translates to “rotten cheese” in the Sardinian language), snails or bottarga.
In addition, other habits such as preparing food and eating together, going for walks every day, laughing with friends, and having a glass of local wine also help centenarians in Sardinia live longer.
Here is a collection of over 30 Sardinian recipes for you to get inspired.
10+ Secrets of longest-living Sardinians
Traditional Sardinian diet, mostly a plant-based diet
The traditional diet in Sardinia includes whole-grain bread, beans, fresh vegetables and food from their garden, fruits, and mastic oil in certain areas of the island. Meat is mostly reserved for Sundays and special occasions.
The main foods grown in their gardens are tomatoes, potatoes, and kohlrabi. Depending on the season, Sardinians also grow basic radishes, fennel, and celery.
This Italian Bread salad Panzanella is a great use of leftovers – bread and tomatoes. It reduces food waste by transforming stale bread into a delicious salad.
Braciole al sugo is a traditional Italian dish made of local ingredients in rich tomato sauce.
They also like to forage food like wild garlic, wild asparagus, mushrooms, and chard.
taste blue zone speciality
Sourdough Bread
Pane carasau is a classic Sardinian flatbread made with durum wheat flour, yeast, water, and salt. It’s baked twice to remove most of the water, making it last for many months without losing its taste or texture.
Also called Carta di musica (music paper), Pane carasau is thin, crispy, and mold-resistant. Thus, it can be stored for many months without losing its taste or texture. This long shelf life was important for shepherds who lived nomadically and didn’t always have fresh food available. Research has shown that the sourdough used to make pane carasau produces special substances that can help lower blood pressure. (3)Additionally, pane carasau has a low glycemic index, which reduces the risk of chronic diseases like diabetes. Not only did pane carasau provide sustenance during tough times in Sardinia’s history, but its healthy ingredients also helped people live longer.
Fava beans
Fava bean