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A longevity specialist has recommended that to potentially "live to 100", people should limit their intake of a particular food to just twice weekly. This advice is inspired by the

dietary habits of inhabitants in the Blue Zones, areas with the world's highest concentration of centenarians. The influence of diet on our health and wellbeing is universally

acknowledged. Certain foods are notorious for increasing the risk of conditions such as high cholesterol, hypertension, diabetes, and even cancer, while others are celebrated for their

protective properties. Studies have indicated that our dietary choices can affect how long we live. This notion is supported by research into the Blue Zones, regions with an exceptional

number of individuals aged over 100 and minimal chronic disease prevalence. These zones are scattered across the globe, including locations like Sardinia in Italy, Okinawa in Japan, and

Nicoya in Costa Rica. Despite variations in their specific diets, it was observed that these communities consume a higher quantity of plant-based whole foods and fewer processed items. Dan

Buettner, the founder of the Blue Zones project, said on the website: "It starts with food choices. Most of the Blue Zones residents I've come to know have easy access to locally

sourced fruits and vegetables - largely pesticide-free and organically raised. If not growing these food items in their own gardens, they have found places where they can purchase them, and

more affordably than processed alternatives. "They have incorporated certain nutritious foods into their daily or weekly meals - foods that often are not even found on the shelves of

convenience stores or on the menus of fast-food restaurants across the country." In his analysis from over 150 dietary investigations, it was revealed that inhabitants of these regions

typically consume considerably less meat than one might anticipate. Reflecting on this data, Dan recommended individuals limit their meat intake to "no more than twice a week". He

said: "Eat meat twice a week or even less in servings sized no more than two ounces cooked. Choose authentic free-range chicken and locally farmed pork or lamb over the meats produced

on an industrial scale. Steer clear of processed meats such as hot dogs, luncheon meats, or sausages." He detailed how diets in "most" Blue Zones encompass modest quantities

of pork, chicken, or lamb. Dan noted: "Averaging out meat consumption over all blue zones, we found that people were eating small amounts of meat, about two ounces or less at a time,

about five times per month." The quality of meat ingested by individuals in these locales is also considered superior, often derived from animals allowed free range. He further stated:

"These traditional husbandry practices likely produce meat with higher levels of healthy omega-3 fatty acids than the rich meat of grain-fed animals." Nevertheless, Dan conceded

that "we're not sure if people lived longer because they ate a little bit of meat as part of the Blue Zones diet or if they thrived despite it". He remarked: "There are

so many healthy practices blue zones people engaged in, they may have been able to get away with a little meat now and then because its deleterious effect was counterbalanced by other food

and lifestyle choices." Beyond the studies associated with Blue Zones, research indicates that consuming large amounts of red and processed meats is linked to several health issues.

Specifically, processed meats can lead to heightened blood pressure, an increased risk of heart disease, and a greater likelihood of cancer. Processed meats encompass items such as sausages,

sliced ham, bacon, and hot dogs, which are staples of the average Western diet. So, while reducing your total meat consumption to twice a week might appear challenging, you could start by

simply cutting down on processed meats for the sake of your wellbeing. Dan went on to provide some guidance on how you can lessen your meat consumption: * Learn to recognise what two ounces

of cooked meat looks like: For chicken, it's roughly half a chicken breast fillet or the meat (excluding skin) from a chicken leg; for pork or lamb, it's a chop or slice about the

size of a deck of cards prior to cooking * Avoid bringing beef, hot dogs, luncheon meats, sausages, or other processed meats into your home as these are not included in the Blue Zones diet *

Discover plant-based alternatives to replace the meat typically found at the centre of American meals. Consider lightly sautéed tofu drizzled with olive oil, tempeh (another soy product),

or black bean or chickpea cakes * Designate two days a week for consuming meat or other animal-derived food and limit its consumption to those days only * Given that restaurant meat portions

are almost always four ounces or more, consider sharing meat main courses with someone else or request a container in advance to take half the meat portion home for later Additional dietary

suggestions based on the Blue Zones include increasing your intake of plant-based foods, consuming up to three ounces of fish daily, reducing dairy consumption, eating beans every day,

cutting down on sugar, and snacking on nuts.