The Italian island of Sardinia is one of the world's five “blue zones,” or places around the world where an unusually large number of people live to be over 100 years old.
For these energetic Sardinian seniors, what they eat plays an important role in their longevity. But you don't have to live in Italy to reap the health benefits of these cuisines.
Here's how to eat like a Sardinian to live longer.
Meat is used sparingly, and much of Sardinia's food is grown locally and usually contains no pesticides, hormones, dyes or sugar.
The typical Sardinian menu includes:
- Bean soup with vegetables, greens, salad, fennel, fava beans, chickpeas and tomatoes.
- Goat and sheep dairy products include anti-inflammatory properties And it turned out that lower bad cholesterol.
- A red wine produced in the mountaintop region of Sardinia. Polyphenol More so than most other wines. Polyphenols are antioxidants, protect from disease such as diabetes and heart disease.
- Their signature flatbread ('carta di musica') is made with high-protein, low-gluten whole wheat flour, the main ingredient in Italian pasta.
- milk thistle teaIt is thought to cleanse the liver and is enjoyed daily.
Sardinians love to forage wild asparagus, wild vegetables, berries and mushrooms. Do not do this yourself without proper training. Otherwise, you risk eating something poisonous.
If you don't have a garden, try allocating a small plot of land to grow Italian staples like lettuce, tomatoes, basil, parsley, and squash. If you don't have garden space, you can also grow these items in pots.
There's nothing like the bright flavors of food eaten right after it's harvested.
Sardinians love to cook. Take your time and enjoy the sounds of chopping onions, mincing garlic, and crushing fresh tomatoes to make delicious Sunday sauce.
You can gradually develop the habit of cooking at home. If I work full time, I'll cook in bulk on the weekends, and during the week she'll prepare meals for two to three days.
Instead of thinking of cooking as a chore, relax and embrace the process. Invite your family to help with the clean-up and preparations, or invite friends to share some good times over a glass of Sardinian wine.
Sardinians are active throughout the day, especially in culinary pursuits. They tend sheep, milk goats, forage wild vegetables, cook, clean, and garden.
You probably won't be herding sheep or foraging for mushrooms, but you can still find ways to stay active throughout the day.
If you sit in front of your computer all day, set a timer on your phone or smartwatch for every 30 to 45 minutes to remind yourself to get up during your lunch break, stretch, or go for a walk.
Incorporating more movement into your daily life can boost your mood.
Lareen D'Agostino Mautner I am the author of “45 Ways to Live Like an Italian: Italian Self-Care Traditions for Everyday Happiness” She holds a Ph.D. She has a PhD in Psychology and is a national of both Italy and the United States. She is a regular contributor to bilingual (English/Italian) publications, and she served as a stress reduction interventionist in a large heart study at Yale University. She lives in New Haven, CT.
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