You might have heard about the so-called “blue zones” — five areas in the world that longevity expert Dan Buettner has identified as having residents who routinely live to be over 100. They are Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Loma Linda, California, and Ikaria, Greece. A new secret about the Ikaria diet is revealed.
A breathtaking drone view of Ikaria, Greece, showcases its pristine sandy beaches and crystal-clear waters. This picturesque island is one of the world’s five “Blue Zones,” as identified by longevity expert Dan Buettner—places where people live significantly longer, healthier lives.
“[People from] Ikaria, Greece, live about eight years longer than the average American, largely without dementia—no discernible dementia,” Buettner revealed.
In contrast, the US faces a growing dementia crisis. An estimated 6.7 million Americans are living with Alzheimer’s today, a number projected to rise to 13.8 million by 2060, according to the NIH. Meanwhile, in Ikaria, researchers found only three mild cases of dementia among all residents over 65.
The Ikarian Diet: A Mediterranean Marvel
What’s their secret? According to Buettner, diet plays a key role. On his Blue Zones blog, he explained that Ikarians follow the strictest version of the Mediterranean diet, relying on:
- Fresh fruits and vegetables
- Whole grains, beans, and legumes
- Olive oil
- Moderate amounts of red wine
However, unlike other Mediterranean regions, Ikarians consume far less fish and meat, instead focusing on an impressive variety of wild and garden greens. “They regularly eat a hundred or so foraged wild greens like mustard, chicory, and fennel—plants we’d weed-whack in the U.S.,” Buettner noted. These greens are packed with antioxidants, boasting 10 times the artery-cleansing power of red wine.
Herbal Teas and Coffee: Longevity in a Cup
Another key to Ikarian longevity? Their love for herbal teas and coffee.
“Ikarians drink herbal teas every day, made from plants grown around their homes and in the wild,” Buettner said. Popular choices include oregano, dandelion, sage, and rosemary—herbs with powerful anti-inflammatory properties. A 2023 study found that drinking tea (both green and black) was linked to a 29% lower risk of dementia.
Ikarians also drink copious amounts of coffee. A 2010 study found that consuming 3 to 5 cups of coffee daily during midlife reduced the risk of dementia and Alzheimer’s by 65%. Another study in 2021 revealed that people who drank a mix of 2 to 3 cups of coffee and tea daily had a 30% lower risk of stroke and dementia.
The Lifestyle Factor: Movement & Social Bonds
Beyond diet, Ikarians benefit from a naturally active lifestyle and strong social ties. Unlike Americans, who often sit for long hours and rely on short, intense gym sessions, Ikarians engage in consistent, low-intensity movement throughout the day. Since the island is mountainous, even a simple trip to the store involves uphill walking.
Additionally, social isolation is rare in Ikaria. “Ikarians are much less likely to suffer loneliness and depression than Americans,” Buettner wrote. “And depression increases dementia risk by 50%.”
Lessons from Ikaria
To embrace the Ikarian way of life:
- Eat a plant-heavy, antioxidant-rich diet with plenty of wild greens.
- Swap sugary drinks for herbal tea and coffee.
- Stay socially connected and engaged.
- Move naturally throughout the day, rather than relying solely on structured workouts.
In Ikaria, longevity isn’t just about adding years to life—it’s about adding life to years.
