6 foods long-lived people tend to avoid

Longevity depends on what people eat as well as on what they avoid. Studies of Blue Zones, regions where people have high life expectancy and low rates of chronic disease, have identified several food groups that people tend to limit or exclude to maintain long-term health, according to lifestyle magazine Real Simple.

Centenarians, people aged 100 or older, are a key group in research on healthy aging. Dan Buettner, who has studied Blue Zones such as Okinawa in Japan, Sardinia in Italy and Singapore, said avoiding certain foods helps reduce chronic diseases commonly linked to modern diets.

Below are six food groups that rarely appear in the diets of people who live longer:

Refined grains

People in many Western countries consume large amounts of white bread, pasta and processed breakfast cereals, while long-lived populations eat whole grains.

Refined grains have the bran and germ removed, reducing their fiber, B vitamins, vitamin E and essential minerals. They provide limited nutrition and can contribute to blood sugar fluctuations as well as metabolic strain.

People with longer lifespans typically eat red meat sparingly or reserve it for special occasions. Photo by VnExpress/Bui Thuy

Red meat

Red meat, including beef, pork and lamb, is uncommon in Blue Zone diets. Communities near the sea tend to consume more fish as a primary source of protein.

Research shows high red meat intake is associated with increased risks of colorectal cancer and cardiovascular disease. People with longer lives generally avoid red meat or eat them in limited portions.

Packaged foods

Processed snacks and ready-to-eat foods are rarely found in the homes of centenarians. They often contain preservatives, artificial additives and high levels of sugar.

A study published in 2022 linked ultra-processed foods to cognitive decline and a higher risk of dementia among older adults.

Cow’s milk

Despite its calcium and protein content, cow’s milk is consumed in small amounts by centenarians in Blue Zones. Many choose plant-based alternatives or limited quantities of goat’s or sheep’s milk.

Cow’s milk is typically high in saturated fat and cholesterol. Reducing consumption of animal milk is considered a contributing factor to better cardiovascular health.

Sugary drinks and sweets

Sweets are usually reserved for special occasions among long-lived people. Soft drinks, energy drinks and packaged fruit juices are largely avoided.

Added sugar is linked to inflammation and chronic conditions such as type 2 diabetes, obesity, liver disease and cognitive decline. Fresh fruit is their preferred source of sweetness.

Processed meats (sausages, bacon)

Processed meats are among the most restricted foods in longevity-focused diets. Products such as sausages, cured meats and hot dogs are high in saturated fat and often contain nitrates.

In 2015, the World Health Organization classified processed meats as Group 1 carcinogens. Avoiding these foods reduces the risk of cancer and cardiometabolic diseases.

In addition to food choices, long-lived people often follow the 80/20 rule, stopping eating when they feel about 80% full. This approach, combined with regular physical activity, social connections and a sense of purpose, is associated with longer and healthier lives.