The Ikarian diet isn't a new invention. It's a traditional way of eating that happens to line up closely with some of the strongest findings in nutrition science. Here is what the research says, in plain language, with links to the original studies.
Legumes: the food most linked with a longer life
Beans, lentils and chickpeas are eaten almost daily on Ikaria. In a study following older people in Japan, Sweden, Greece and Australia, legumes were the only food group consistently linked with lower risk of death across every country studied. The researchers estimated that every extra 20 grams of legumes a day was associated with a 7 to 8% lower risk of dying during the study.
Darmadi-Blackberry I, et al. Asia Pacific Journal of Clinical Nutrition, 2004. Read the study
Extra-virgin olive oil protects the heart
In PREDIMED, a large Spanish trial of people at high cardiovascular risk, those who followed a Mediterranean diet with extra-virgin olive oil had about 30% fewer heart attacks, strokes and cardiovascular deaths over almost five years than those on a low-fat control diet. Ikarians use olive oil generously in almost every meal.
Estruch R, et al. New England Journal of Medicine, 2018 (corrected republication of the 2013 trial).
The Mediterranean pattern is linked with lower mortality
A study of more than 22,000 adults in Greece found that the closer people followed a traditional Mediterranean diet, the lower their risk of death. A two-point increase on a nine-point adherence score was associated with about a 25% lower overall mortality. The pattern as a whole mattered more than any single food.
Trichopoulou A, et al. New England Journal of Medicine, 2003.
An afternoon nap may help your heart
Midday napping is part of daily life on Ikaria. In a Greek study of more than 23,000 adults followed for about six years, people who took a regular siesta had a 37% lower risk of dying from heart disease than those who never napped, with the clearest effect among working men.
Naska A, et al. Archives of Internal Medicine, 2007. Read the study
Boiled Greek coffee and healthy blood vessels
Among older Ikarians, those who mainly drank traditional boiled Greek coffee had better blood vessel function than those who drank other types of coffee. Researchers think its polyphenols and antioxidants may play a role, though more research is needed.
Siasos G, et al. Vascular Medicine, 2013. Read the study
Strong social ties help you live longer
A major review of 148 studies covering more than 300,000 people found that those with stronger social relationships had about a 50% greater chance of survival over the study periods. On Ikaria, more than three in four people aged 90 and over reported daily contact with family, friends or neighbours.
Holt-Lunstad J, et al. PLOS Medicine, 2010. Legrand R, et al. IJERPH, 2021. Read the Ikaria study
Plant-based fasting days improve cholesterol
Most Ikarians follow the Greek Orthodox fasting calendar, which means many plant-based days each year. A study in Crete found that people who followed these fasts had lower total and LDL ("bad") cholesterol than those who didn't, with no loss in the quality of their diet.
Sarri KO, et al. BMC Public Health, 2003.
Natural, all-day movement
Ikarians rarely go to a gym, but they walk steep paths, garden and farm well into old age. Regular moderate activity is one of the most consistent findings in longevity research, and the IKARIA Study found high levels of daily activity among the island's older residents.
Panagiotakos DB, Chrysohoou C, et al. The IKARIA Study, 2009 onwards. Read our summary
A note on the evidence
Most of these studies are observational. They show strong links, not proof that a single food or habit causes a longer life. PREDIMED is an exception: it was a randomized trial, the strongest kind of evidence. Taken together, the research points the same way: a mostly plant-based diet rich in legumes, vegetables and olive oil, combined with movement, rest and community, supports a longer, healthier life.
This page is general information, not medical advice. Talk to your doctor before making major changes to your diet, starting a fasting routine, or if you have a medical condition.
