Sardinian Diet and Longevity

Overview

• Sardinia is known for its high concentration of centenarians.
• Sardinians showcase high fitness levels and happiness scores, especially among men.
• The focus of the discussion is on their unique diet.

Key Components of Sardinian Diet

1. Meat and Fish Consumption

• Higher consumption of meat and fish, especially on Sundays.
• Sardinia has a substantial intake of smaller fish and shellfish.
• High levels of omega-3 intake, beneficial for longevity and cardiovascular health.

2. Dairy and Protein

• Significant consumption of dairy, contributing to protein intake.
• Unique emphasis on goat’s milk over cow’s milk.
  • Goat milk has different fat profiles including myristic acid and conjugated linoleic acid.
  • Easier to digest due to lower A1 protein levels.

3. Pecorino Romano Cheese

• Made from goat's milk, aged, and easier to digest.
• Contains C15 fat, recently identified as a clinical deficiency.
• C15 helps protect against insulin resistance.
• Pecorino Romano considered cardio metabolically protective.

4. Nuts and Fats

• High consumption of walnuts, almonds, and pistachios.
  • Walnuts are high in omega-3s.
• Unique use of mastic oil from the mastic tree.
  • Highly anti-inflammatory and antioxidant-rich.

5. Legumes

• Regular consumption of chickpeas and fava beans.
• High in soluble fibers, supporting metabolic health and microbiome diversity.

6. Cananao Wine

• High antioxidant content, grown at higher altitudes.
• Speculated to cancel out some negative effects of alcohol.

7. Sourdough Bread

• Made with soft white wheat, easier to digest.
• Fermentation reduces glycemic impact and creates resistant starches.

8. Milk Thistle Tea

• Used for liver health, common in Sardinia.

Lifestyle Factors

• Sardinians prioritize family, relationships, and outdoor activities.
• Their diet and lifestyle contribute to their well-being and happiness.

Conclusion

• The combination of diet and lifestyle contributes to longevity and quality of life in Sardinia.
• Their unique food choices may partially explain their health benefits and happiness.