Manuel de la Peña, a doctor specializing in longevity: “I haven’t met a single supercentenarian who smokes”
The cardiologist is the author of the book 'Guide to living a healthy 120 years', where he gives the keys: active mind, life purpose and healthy eating.
The regions known as Blue Zones share a set of traits that, according to cardiologist and longevity expert Manuel de la Peña, help explain why people there routinely live longer, healthier lives.
“Across the Blue Zones, residents keep their minds active, maintain a positive outlook, and weave daily exercise and healthy eating into their routines,” says De la Peña, author of Guide to Living Healthy for 120 Years.
But longevity isn’t just about physical habits. “They have a sense of purpose, a life project, and spirituality, calmness, and faith are common traits,” he adds. He also notes that people in these regions “tend to maintain low stress levels thanks to practices that include strong social support systems.”
Among their everyday habits, he highlights “moderate red‑wine consumption—about one to two glasses a day,” a love of gardening, and “a high level of social connection, along with a deep connection to nature.”
Finding ways to de-stress our lives
Stress, however, is one of the biggest threats to longevity in modern society. “Emotional stress is the great scourge of this century,” De la Peña warns. “The body can stay in a state of alert for a while, but if that state becomes chronic, it can lead to psychosomatic exhaustion with countless physical and psychological consequences.” To counter it, he says his book outlines “techniques that effectively help manage stress,” including music, meditation, and relaxation practices.
The importance of a healthy diet
When it comes to nutrition, the pattern is clear—and closely aligned with the Mediterranean model. He recommends “a diet rich in vegetables, legumes, and fruits, along with whole grains,” plus “a handful of nuts a day” and “all kinds of fish, especially oily fish.” He also advises avoiding ultra‑processed foods, choosing organic products whenever possible, and consuming “three to four tablespoons of extra‑virgin olive oil daily.”
The harmful habits are consistent across populations: “Smoking, excess weight, obesity, stress, poorly controlled high blood pressure, lack of physical activity, high LDL (‘bad’) cholesterol, and emotional stress,” he lists. And he adds a striking detail: “I’ve never met a supercentenarian who smokes.”
Keep active, stay positive and don’t smoke
On the other hand, the allies of longevity are unmistakable. “Physical exercise, the Mediterranean diet, and music account for 70% of our longevity,” he says. He sums up the common profile of people who live past 100: “They live with deep inner peace, spirituality, and all of them have faith. They eat healthy and are all lean. They all have low cholesterol and very well‑controlled blood pressure. None of them smoke.”
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