The World's Five Officially Recognized Blue Zones
For over a decade, researchers have studied five specific geographic regions around the world where people live significantly longer, healthier lives than the global average. These are the established and recognized Blue Zones. While communities may adopt 'Blue Zone' principles through projects, the five official zones, based on demographic and epidemiological data, have not changed in 2025.
Ikaria, Greece
Situated in the Aegean Sea, the Greek island of Ikaria boasts some of the world's lowest rates of middle-aged mortality and dementia. The inhabitants of this mountainous island are known for their strong family ties, social networks, and a diet rich in vegetables, fruits, whole grains, and healthy fats from olive oil. Another key factor is a relaxed pace of life, which helps reduce stress, a known contributor to disease and aging.
Okinawa, Japan
Home to the world's longest-lived women, the island of Okinawa is a prime example of community-driven longevity. Their diet focuses on plant-based foods, such as Okinawan sweet potatoes and soybeans, and they practice 'Hara Hachi Bu'—a Confucian-inspired mantra to stop eating when 80% full. The Okinawans also have strong social networks, known as 'moai,' which provide social and financial support throughout life. A strong sense of purpose, or ikigai, drives their daily lives.
Ogliastra Region, Sardinia, Italy
This mountainous region of Sardinia was the very first Blue Zone identified and has an exceptional concentration of male centenarians. The Sardinian lifestyle is characterized by a mostly plant-based, whole-food diet, daily physical activity built into daily life (such as shepherding), and a deep sense of family and community. Moderate consumption of Cannonau wine, which is high in antioxidants, is also a part of their social fabric.
Loma Linda, California, United States
This community stands out as the only Blue Zone in North America, largely due to its significant Seventh-day Adventist population. The Adventists in Loma Linda often live 10 years longer than the average American, primarily due to their strict health-conscious lifestyle. This includes a vegetarian diet, regular physical activity, and a strong sense of community and faith. They also observe a 24-hour Sabbath to de-stress and connect with nature and family.
Nicoya Peninsula, Costa Rica
The Nicoya Peninsula has the world's lowest rate of middle-aged mortality and the second-highest concentration of male centenarians. The Nicoyan lifestyle emphasizes purpose (plan de vida), strong social networks, and regular, low-intensity physical activity. Their diet includes 'the three sisters' of the Mesoamerican diet: corn, beans, and squash, and they benefit from water naturally rich in calcium and magnesium.
The Power 9: Shared Principles of Longevity
While each Blue Zone has unique characteristics, researchers identified nine common lifestyle factors, or the 'Power 9,' that contribute to their residents' longevity. Incorporating these into your life, regardless of your location, can significantly improve your healthspan.
1. Move Naturally
- Walk everywhere: Instead of relying on cars, people in Blue Zones walk to the store, to church, and to their neighbors' houses.
- Gardening: Many residents maintain gardens, which provides daily, low-intensity exercise.
- Manual Labor: Daily chores are often done by hand, keeping them active throughout the day.
2. Know Your Purpose
Okinawans call it ikigai, and Nicoyans call it plan de vida—it's a sense of purpose that gives meaning to life and contributes to overall well-being.
3. Downshift
Chronic stress leads to inflammation and premature aging. Blue Zone residents have daily rituals to shed stress, whether it's prayer, remembering ancestors, or simply taking a nap.
4. 80% Rule
Following the Okinawan mantra hara hachi bu, people in Blue Zones eat until they feel 80% full, not stuffed. This practice reduces calorie intake and helps maintain a healthy weight.
5. Plant Slant
The cornerstone of Blue Zone diets is a mostly plant-based approach, focusing on whole grains, legumes, vegetables, and fruits. Meat is consumed sparingly, often as a side dish rather than the main course.
6. Wine @ 5
Except for the Adventists, most Blue Zone residents consume alcohol moderately and regularly, often with friends and food.
7. Belong
Having strong social connections and belonging to a faith-based community (denomination doesn't matter) adds years to life expectancy.
8. Loved Ones First
Centenarians prioritize family by keeping aging parents and grandparents in the home or nearby, which also provides benefits for children in the household.
9. Right Tribe
Long-lived individuals are often born into or intentionally create social circles that support healthy behaviors. The Okinawan 'moai' is a great example of this.
Applying Blue Zone Principles in Your Community
Even if you don't live in one of the official Blue Zones, you can create your own longevity-promoting environment by adopting the Power 9 principles. Consider making your kitchen a healthier space by placing tempting fruits and vegetables on the counter, or increasing natural movement by walking more often.
Comparison of Blue Zone Dietary Patterns
| Blue Zone | Key Dietary Features | Meat & Dairy Consumption | Alcohol Consumption |
|---|---|---|---|
| Ikaria, Greece | Mediterranean diet, wild greens, potatoes, beans | Limited meat, low dairy, goat's milk | Moderate red wine |
| Okinawa, Japan | Sweet potato, soybeans, bitter melon, turmeric | Very limited meat (pork), no dairy | Sake and tea |
| Sardinia, Italy | Whole-grain flatbread, beans, vegetables, pecorino cheese | Very limited meat (mutton, pork), sheep's milk | Moderate Cannonau wine |
| Loma Linda, CA | Vegetarian/Vegan diet, nuts, leafy greens, legumes | None | None |
| Nicoya, Costa Rica | Corn, beans, squash, tropical fruits | Limited red meat, pasture-raised animals | Moderate |
Beyond the Five: The Blue Zones Project
Inspired by the success of the original Blue Zones, the Blue Zones Project applies these principles in communities across the globe, including cities in the United States. These are not new Blue Zones but rather community initiatives designed to help people live longer and better. The projects focus on making the healthy choice the easy choice by optimizing the 'Life Radius'—the five-mile area where most people spend their time. Success stories, like the pilot project in Albert Lea, Minnesota, have demonstrated that these environmental and policy changes can improve health outcomes on a large scale.
Conclusion: The Path to a Longer, Healthier Life
The question of where are the blue zones in 2025 is more than just a list of locations; it is an invitation to explore the underlying reasons for their exceptional health. The secrets to longevity, as demonstrated by these populations, are not found in expensive supplements or extreme diets, but in simple, time-tested habits deeply woven into their cultures. By prioritizing natural movement, fostering social connections, reducing stress, and eating a plant-based diet, anyone, anywhere, can create their own personal Blue Zone. The lessons from these special places offer a powerful blueprint for healthy aging and a vibrant, purpose-filled life. You can read more about the principles of longevity on the official Blue Zones website.
