[costa rica blue zone gallo pinto]Kevin Schafer / Getty Images * PEOPLE WORLDWIDE WHO LIVE TO BE 100 OR OLDER HAVE STAPLE COOKING INGREDIENTS IN COMMON, ACCORDING TO "THE BLUE ZONES KITCHEN," A NEW COOKBOOK BY DAN BUETTNER. * IN BLUE ZONES, AREAS OF THE WORLD WHERE PEOPLE TEND TO LIVE THE LONGEST, DIETS ARE OFTEN RICH IN WHOLE, PLANT-BASED FOODS BELIEVED TO BOOST HEALTH INTO OLD AGE, ALTHOUGH THERE ARE SEVERAL OTHER LIFESTYLE FACTORS AT PLAY. * COMMON INGREDIENTS INCLUDE BEANS, LEAFY GREENS, OLIVE OIL, CRUCIFEROUS VEGGIES, AND WHOLE GRAINS. BLUE ZONE DIETS ALSO TEND TO HAVE MUCH LESS SUGAR, MEAT, AND DAIRY THAN TYPICAL AMERICAN DIETS. * VISIT INSIDER'S HOMEPAGE FOR MORE. BEANS "REIGN SUPREME" IN BLUE ZONE DIETS. iStock Blue Zones are found across the world, from Costa Rica to Japan, Greece, and California. One thing they all have in common is a love of beans, from garbanzos to soy beans to black beans. Beans are high in fiber, a nutrient Buettner said in the cookbook is crucial for good health and a long life, since it supports healthy gut bacteria. They also contain a lot of protein. A combination of beans and a whole grain like rice or corn forms a complete protein, meaning it contains all the amino acids needed for health. According to Buettner, Blue Zone diets contain four times as many beans as the average American eats in a day. He recommends at least half a cup per day. NUTS ARE A NUTRIENT-DENSE STAPLE. Rex Roof on Flickr Another common denominator among people who live to 100 is habit of snacking on nutrient-rich nuts. Whether it's almonds or pistachios, nuts are packed with healthy fats, fiber, potassium, magnesium, and protein. "If you're eating a couple ounces of nuts a day, it's probably adding a couple of years of life expectancy to your own life," Buettner told Insider. He said two handfuls of nuts a day is a good goal if you're looking to live a long, healthy life. OLIVE OIL, FULL OF HEALTHY FATS, IS USED IN MANY RECIPES. barol16/iStock Olive oil is eaten with bread, salads, and veggies, in addition to being used to cook nearly everything in Blue Zones, Buettner noted in the cookbook. It is rich in monounsaturated fatty acids, which has been found to lower "bad" LDL cholesterol and in turn reduce the risk of heart disease. It's also anti-inflammatory and packed with antioxidants. This can help reduce the risk of many types of chronic illnesses, like cancer, diabetes, Alzheimer's, metabolic syndrome, and even arthritis. Even though olive oil high in fat and calories, it's also been linked to weight loss. SEE THE REST OF THE STORY AT BUSINESS INSIDER SEE ALSO: * Armie Hammer drank goat milk straight from the teat, and an expert said 'this should never be done' * You can eat banana peels, but that doesn't mean you should * A 9-year-old challenged Trump to go vegan for 30 days, saying 'veganism is a gift'
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