The best superfood to help you reach 100 is good for blood pressure

Lauren Haughey & Maria Ortega
·3-min read
Healthy foods laid out on a table
-Credit: (Image: Getty Images/iStockphoto)


It's an age-old question - what is the secret to a longer life? While you might assume the answer lies in 'magic' supplements or rigorous fitness regimes, one expert insists that a single food could do the trick.

Explorer Dan Buettner has dedicated his life to exploring the world's five rare 'Blue Zones' - areas in which residents are reportedly 10 times more likely to reach the age of 100 compared to the United States. Small parts of Greece, California, Italy, Costa Rica and Japan are among these regions, with each hosting their own unique ways of life.

In a recent post, the expert shone a light on one particular legume that's especially famed in Europe's Blue Zones - and it might just be the key to longevity. Studies also suggest it has the potential to benefit blood sugar and heart health at a time when heart disease is among the world's biggest killers, according to BHF.

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"Eat lentils and I'll see you when you're 100 years old," he said, as per a La Nacion report. "These humble legumes promote heart health, balance blood sugar levels, and keep you full and energised. Embrace the longevity secrets of the Blue Zones and add more lentils to your diet."

In 2017, one academic review highlighted the 'increasing scientific interest' in lentils, due to their 'high nutritive value, polyphenols, and other bioactive compounds'. It concluded that their high potassium content was particularly beneficial for heart health, while potentially preventing cardiovascular diseases and obesity.

"When comparing to pulses, lentils have the highest starch content and insoluble dietary fibre content and high quantities of prebiotic carbohydrates that maintain the gut microbiota, which prevents colon-associated diseases," the scientists wrote. "Lentils are among the cost-effective legumes, and they have lower quantities of fat, sodium and vitamin K, but a high content of potassium."

Later, they added: "Due to their nutritional and health-promoting potential, the development of lentil-based functional food products as well as nutraceuticals should be widely promoted."

Meanwhile, other research has claimed that lentils are far better than peas, chickpeas of beans for slashing blood pressure, according to Healthline. The site's experts added: "Furthermore, proteins in lentils may be able to block angiotensin I-converting enzyme, which normally triggers blood vessel constriction and thereby increases blood pressure."

Beyond lentils, Blue Zone residents also recommend the '80% trick' or 'Hara Hachi Bu' for living a longer, healthier life. Generally, this refers to eating just a small meal in the late afternoon or early evening, and only consuming this to the point of feeling '80% full'.

While this strategy certainly helps locals avoid unwanted 'food coma' sensations, Helen Bell at Help & Advice isn't convinced it's for everyone. Previously speaking to The Mirror, she said: "This method can help prevent overeating and support weight management, reducing the risk of obesity-related diseases.

"However, eating one meal per day might not be suitable for everyone, as nutritional needs vary. I always advise individuals to tailor their eating patterns to their own body's requirements while maintaining a balanced diet."

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