Inside Sardinia’s Blue Zone, Where Longevity Is A Way Of Life

Located off the coast of Italy, Sardinia is a paradise island with a hum and rhythm all its own. Beyond its stunning coastline and wild, rugged terrain lies one of the world’s five Longevity Blue Zones (LBZs)—a region where people live significantly longer, healthier lives. This alone drew me to visit, to witness firsthand a world where simplicity, community, and balance form the essence of daily living.

The Blue Zone in Sardinia is concentrated in the region of Ogliastra, particularly around the town of Villagrande Strisaili, extending into Barbagia and Nuoro, and spanning 14 municipalities.

“Sardinia is a large island, but the Blue Zone is concentrated in a specific area called Ogliastra—often referred to as the ‘island within the island.’ It’s a bewitching region blessed with incredible natural beauty, crystal-clear waters, and a deep sense of tranquillity,” explains Paola Demurtas, a native of the region who now leads researchers and visitors through the island’s longevity secrets. “I feel it’s my responsibility to not only share our longevity records but also help people understand our way of life, rooted in simplicity, connection, and balance.”

Life In The Blue Zone

Ogliastra is home to a tight-knit community of shepherds, many of whom walk five miles daily across rugged gradients. The region has one of the highest concentrations of centenarians in the world. While this level of physical activity certainly benefits muscle and bone health, much of the secret to longevity here lies in what the locals eat and drink.

Sardinia’s Blue Zone has become a magnet for researchers and travellers alike – drawn by the vitality of the elderly, the sense of belonging in close-knit communities, and a strong bond with nature.

“Visitors are especially moved by how individuals in their ’90s and beyond remain healthy and active,” Demurtas shares. “They’re impressed by our cuisine, our lifestyle, and the pride we have in our traditions. They come to Ogliastra, which truly is the heart of it all.”

Demurtas has also collaborated with Dan Buettner, creator of the Netflix series on Blue Zones, to spotlight the region’s traditions and lifestyle practices.

The Sardo Diet: Simple Nourishment

The traditional Sardinian (Sardo) diet is broadly Mediterranean but marked by distinct characteristics. Meals are largely composed of whole grains, beans, fresh vegetables, and fruit. Meat appears on special occasions, particularly the famed Sardinian suckling pig—a festive centrepiece.

But one daily staple stands out for its longevity-enhancing properties: Cannonau wine. This full-bodied, fruit-forward red is rich in polyphenols and flavonoids, natural compounds with powerful antioxidant effects.

Bread: A Legacy In Every Loaf

Sardinia’s rich tradition of shepherding, paired with its abundance of durum wheat, has given rise to an extraordinary bread culture. Many local breads are dry, crisp, and designed to travel well.

Particularly noteworthy is pane coccoi, shaped into intricate figures and symbols and baked for weddings, festivals, and religious occasions—commonly in the form of fish, birds, crosses, roses, or wreaths.

But the Blue Zone’s most iconic bread is pane carasau, a thin, crisp flatbread that dates back to ancient times. Shepherds once carried it on long journeys for its durability. Made from durum wheat, yeast, water, and salt, pane carasau often transforms into pane guttiau—toasted and drizzled with golden, fresh-pressed olive oil and salt.

Beans And Barley: Everyday Superfoods

“Beans, whole grains, and garden vegetables are the cornerstones of all Blue Zone diets,” says Dan Buettner in The Blue Zones: 9 Lessons for Living Longer from the People Who’ve Lived the Longest. “Sardinian shepherds take semolina flatbread into the pastures with them. Whole grains deliver fibre, antioxidants, anti-cancer agents, cholesterol reducers, and essential minerals. Legumes are equally crucial.”

His upcoming cookbook The Blue Zones Kitchen: One Pot Meals: 100 Recipes to Live to 100 (due September 2, 2025) includes several Sardinian recipes. One of them is Minestra di Fagioli, a hearty soup of beans and whole-grain hulled barley. Though often overlooked in favour of the more popular minestrone, this version is richer in fibre and flavour, thanks to the nutty heft of barley.

Cannonau: The Wine Of Longevity

Cannonau di Sardegna is Sardinia’s signature red wine, also known as Grenache in France and Garnacha in Spain. Deep in colour and high in antioxidants, it bursts with floral, jammy, and spicy notes—an ideal pairing with strong Sardinian cheeses like Pecorino. In Sardinia’s Blue Zone, locals commonly enjoy one to two glasses a day, always with meals, and often in the company of friends.

Why It’s Called A Blue Zone

The term “Blue Zone” originated when researchers Michel Poulain and Dr. Giovanni Mario Pes used a blue pen to circle areas of remarkable longevity on a Sardinian map in 2000. Since then, the concept has been extensively researched, interpreted, and, at times, commercialised. But nothing quite compares to experiencing it yourself.

In Ogliastra, you’ll find a slower pace of life, a quiet sense of purpose, and a simplicity that feels untouched by the chaos of the modern world.

Getting There

The easiest way to reach Ogliastra from Cagliari Airport (CAG) is by bus. The journey takes about five hours and costs approximately ₹1,300.