Living each day to its fullest is a goal for many, but what if you could also live a long and healthy life? The key lies in adopting the habits of the happiest and longest-living individuals in the world, who reside in the Blue Zones. These zones include Loma Linda, California; Ikaria, Greece; Nicoya, Costa Rica; Sardinia, Italy; and Okinawa, Japan. According to the Centers for Disease Control and Prevention (CDC), the average life expectancy in the U.S. is approximately 76.4 years. However, Blue Zones founder Dan Buettner has identified three simple habits that can help you live longer. Keep reading to find out what they are and how you can incorporate them into your life.

Eat Breakfast Like a King

In one of Buettner's TikTok videos, he shared a valuable piece of advice: "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." He suggests quitting eating by 5 or 6 o'clock in the evening, as it can benefit your body.

Research supports the importance of breakfast for your overall well-being. A nutritious breakfast can boost your energy levels, improve your mood, and enhance your quality of life. Consider trying savory breakfast options that include foods like steel-cut oatmeal, avocado, eggs, Greek yogurt, berries, nuts, and salmon.

Add Beans to Your Diet

Beans are a staple in the diets of individuals living in the Blue Zones. They are an excellent source of protein and offer numerous health benefits. Residents of Nicoya enjoy black beans, Okinawans use soybeans, and Mediterranean people consume garbanzo and white beans, along with lentils. Studies have shown that consuming 20 grams of legumes is associated with a 7% to 8% decreased risk of death.

Enjoy a Handful of Nuts

Nuts are another key component of the Blue Zones diet. Centenarians, or individuals who live to be 100 years old, consume about two ounces of nuts per day. Choose from a variety of nuts, such as pistachios, almonds, or other favorites. Research published in the Journal of the American College of Cardiology has shown that consuming one ounce of nuts five times or more per week is associated with a 14% decreased risk of cardiovascular disease and a 20% decreased risk of coronary heart disease.

By incorporating these three habits into your life, you can increase your chances of living a longer and healthier life. Start your day with a nutritious breakfast, include beans in your meals, and enjoy a handful of nuts as a healthy snack. Small changes like these can make a big difference in your overall well-being. So why not give them a try?