Secrets of longevity of “blue zone” residents: how to live to 100 years old

The Nicoya Peninsula in Costa Rica is one of five global “blue zones” where residents live to extraordinary ages, reaching 100 and beyond. In addition, the number of centenarians in this region is 3.5 times the global average, according to the BBC.

The diet in Nicoya is based on simple and affordable products, such as:

Beans – a rich source of vegetable protein and fiber,

corn – complex carbohydrates,

pumpkin – a source of vitamins and antioxidants.

This rational diet contributes to stable energy levels, a healthy metabolism, and supports the cardiovascular system. Meat is rarely consumed; instead, healthy fats come from avocados, pumpkin seeds, and nuts. Special attention should be paid to the local water, saturated with calcium and magnesium, which help strengthen bones and the heart.

Regular physical activity outdoors and living in harmony with nature are also key factors in longevity.

In 2024, researchers conducted a 15-year study of 2,827 Costa Ricans aged 60 and older. The results showed that those who followed a traditional local diet had an 18% lower risk of premature death from all causes.

Today, the Nicoya Peninsula is becoming popular with luxury villa owners and IT entrepreneurs who are looking to live a healthy lifestyle and enjoy longer years. For example, the five-star W Costa Rica Reserva Conchal offers Blue Zone dining.

Using local produce from its own gardens and apiaries, it prepares traditional dishes such as gallo pinto and a variety of legumes, as well as a unique five-course menu based on the “longevity diet.” Guests can learn to make local ceviche using only the fish they catch.

“Costa Rican cuisine is a virtue of simplicity without chemical additives. People don’t just enjoy ‘pura vida’, they live with it their whole lives,” says chef Diego Mollenhauer.

The materials mentioned are not medical recommendations. Before making any decisions, consult a doctor and a specialist.