On the Greek island of Ikaria, people “forget to die,” and their diet may be why. This small island in the eastern Mediterranean is one of the world’s Blue Zones, where residents often reach old age with lower rates of chronic diseases such as heart disease and high blood pressure. Unlike diets filled with processed food, the Ikaria diet centers on vegetables, whole grains, olive oil, wild greens, goat’s milk, and herbal teas.

In this article, you’ll learn how Ikarian eating supports longevity, which foods and habits are essential, and how to bring health benefits into your daily life.

The Ikaria diet is rooted in traditional Greek cuisine but stands out for its simplicity and health benefits. It focuses on local, seasonal foods prepared using slow, natural cooking methods that retain nutrients and flavor.

Most Ikarian meals are built around vegetables, beans, tomatoes, and wild greens. Olive oil, whole grains, and fresh herbs like oregano and mint are used daily. Ikarians live long, healthy lives by following traditional recipes that may help support cognitive health as they age, a pattern often praised by longevity experts. Instead of packaged snacks or fast food, they rely on home-cooked dishes made from real ingredients.

Ikarians enjoy goat’s milk and cheese, which may be easier to digest than cow’s milk for some people, though it still contains lactose. Goat dairy is also rich in calcium, protein, and healthy fats that support strong bones and brain health.

Red meat is eaten only on special occasions, often from pigs raised locally in small family farms. Fish appears in meals a few times a week, but most protein comes from plant-based sources like lentils, chickpeas, and black-eyed peas, which are associated with heart health in plant-based diets.

Ikarian food is all about fresh, local ingredients grown in gardens or gathered from the wild. Meals are simple but packed with nutrients and flavor.

Beans are an absolute must in the Ikarian diet. Many Ikarians eat them in soups, stews, or rice dishes several times weekly. They're filling, full of fiber, and a top source of plant-based protein.

Wild greens like dandelion, arugula, and fennel grow naturally on the island. These contain antioxidants, which play a role in supporting cellular health.

Goat cheese and Greek yogurt are used in small amounts, often added to salads or enjoyed with fruits. They offer probiotics and nutrients without overwhelming the digestive system.

Ikarians use extra virgin olive oil to cook and finish dishes. Olives are also eaten regularly and offer heart-healthy fats and antioxidants.

Instead of sugary drinks, most islanders drink herbal tea. Sage tea and other herbal blends are traditionally used to aid digestion and promote relaxation.

Local honey is a staple, often used instead of sugar. Garlic, grain bread, and nuts like walnuts and almonds are nutrient-dense foods associated with heart and immune system support in some studies.

A glass of red wine with dinner and small cups of strong Greek coffee are standard. These drinks are typically enjoyed in social settings, which may promote a more relaxed lifestyle.

The Ikarian way of eating supports long life not just through the food itself but also through the way meals are enjoyed. Meals are eaten at a relaxed pace and in good company, reducing stress and encouraging connection.

Many staples of the diet, like olive oil, greens, and beans, fight inflammation in the body. This helps protect against heart disease, cognitive decline, and other chronic illnesses.

Whole grains, legumes, and vegetables provide fiber that keeps digestion regular and feeds healthy gut bacteria. A healthy gut is linked to stronger immunity and better mood.

Ikarians don’t count calories, but their traditional meals are modest in size. Periods of religious fasting also help reduce overall calorie intake and give the body time to rest and repair.

Food is only one part of the lifestyle. Many islanders live a slow-paced, stress-free life filled with walking, gardening, and resting during the wet winters. These habits work together with the diet to support longevity.

Each Blue Zone has unique eating habits, but Ikaria’s approach stands out for its blend of self-sufficiency, tradition, and simplicity. Research on Blue Zones suggests that Ikarians’ habits—combined with daily movement and low stress—may contribute to their longevity.

Many Ikarians grow their own food or gather wild greens and herbs from the land. Their garden grows everything from potatoes to tomatoes and supports year-round meals, including a heartier winter version of classic main courses.

Unlike other Blue Zones, Ikarians rely on goat’s milk and cheese, which are less processed and easier to digest. These staples are common in many Greek diet traditions and are recommended by experts like Diane Kochilas, who promotes Ikarian cooking.

The Greek Orthodox calendar includes many fasting days when meat and dairy are limited. During these times, meals often include legumes, vegetables, and copious amounts of olive oil, allowing the body to rest and reset naturally.

Ikarians don’t follow trends—they follow tradition. Recipes are passed down, meals are homemade, and people drink wine in moderation with family. Food is enjoyed slowly and mindfully, as part of daily life rather than a strict plan.

What Ikarians eat is important, but how they live each day may matter just as much. Daily routines include rest, movement, and strong social ties.

Most islanders live without rigid schedules. Afternoon naps are common, and daily life moves slowly and relaxedly, which helps lower stress and blood pressure.

Ikarians often gather with family, neighbors, and friends to eat, talk, and celebrate. These deep connections are linked to better mental health and longer life.

Without gyms, people stay active by working in the garden, walking to visit others, and doing physical tasks around the home. These everyday activities promote regular movement, which is associated with better cardiovascular and cognitive function.

Cooking is more than a chore—it’s a daily act of care. Many dishes are passed down through generations and made with ingredients grown just steps from the kitchen.

Eating like an Ikarian doesn’t require fancy ingredients or complex recipes. The key is to focus on simple, plant-based meals enjoyed slowly and mindfully.

Start the day with a cup of strong Greek coffee and a bowl of goat’s milk yogurt topped with local honey and sun-dried fruits. This combination provides protein, healthy fats, and a gentle energy boost without processed sugar.

Enjoy a warm bowl of black-eyed pea soup flavored with olive oil, lemon, garlic, and fresh herbs for lunch. Pair it with a side salad of wild greens like arugula or dandelion, drizzled with extra virgin olive oil and a sprinkle of goat cheese.

Instead of packaged snacks, have a cup of sage tea or artemisia tea with a few dried figs and a handful of walnuts. This simple snack is a source of fiber and healthy fats, which may help support digestion and stable energy.

End the day with a hearty chickpea and fennel stew served with grain bread and a small glass of red wine. This warm, fiber-rich dish contains nutrients that may support heart health and promote relaxed digestion.

Bringing the Ikaria diet into your routine doesn’t mean moving to a Greek island. It starts with choosing better ingredients, cooking at home more often, and creating a slower, more intentional rhythm around food.

Fill your kitchen with plant-based staples like beans, lentils, olive oil, and fresh or frozen greens. Keep dried herbs like mint, oregano, and sage on hand for flavor and health benefits. These items are the base of most Ikarian dishes.

Start with simple recipes such as black-eyed pea soup or a rice dish with wild greens and olive oil. Many traditional meals use just a few ingredients and are simmered to bring out deep, satisfying flavors.

Ikarians often eat with family or friends. Sharing meals can reduce stress and strengthen bonds. A quick dinner with loved ones or neighbors can add joy and improve your mood.

If you eat dairy, try using goat milk instead of cow’s milk. Goat cheese and yogurt are rich in nutrients and easier to digest, especially for lactose-sensitive people.

Slow down during meals and avoid eating on the go. Taking time to rest, enjoy your food, and even nap during the day can help reduce stress and support long-term health.

The Ikaria diet is built on whole grains, wild greens, legumes, olive oil, goat’s milk, and herbal teas—foods that are linked to lower rates of heart disease and high blood pressure, and other chronic conditions. Meals are home-cooked, portions are moderate, and daily life includes walking, rest, and strong social connections. You don’t have to live in Ikaria to benefit from these habits. Start by adding more plant-based foods, cooking simple recipes, and slowing down at mealtimes. These small, steady changes may support overall wellness and quality of life.