Sardinia Blue Zone: You may have heard about it in a documentary or read about it in a paper once, and this will surely have raised a bunch of questions.
Let me be clear: Sardinia’s Blue Zone isn’t the whole island — it’s a cluster of small mountain towns and villages in Barbagia and Ogliastra where people, especially men, reach 100 at rates that astonish researchers. They eat simple food, exercise daily, have tight-knit families, and live a slower-paced life.
Sardinia’s Blue Zone became famous with Down to Earth with Zac Efron, available on Netflix, which caused a surge of tourism in the more rural areas of Sardinia. And we can only expect this interest to increase now that there’s finally a direct flight from JFK in New York to Olbia Costa Smeralda Airport (as of May 2026).
Now, you probably want to learn all the secrets to why people in Sardinia live such long lives, and visit the small towns where the centenarians live. I have been to a bunch of these small towns – in fact, someone in my immediate family got to live more than 100 years (there were articles in newspapers too!).
Sardinia is the first ever declared Blue Zone. By that, we refer to a region of the world where a larger part of the population (compared to other places) lives up to 100 years old.
Are you curious to learn more about the Sardinia Blue Zone, how it came about, and why Sardinians live so long? Here’s what it is, where to find it, and how to experience it respectfully.
Also read: Can You Get Paid To Move To Sardinia? to find out what to expect when you are looking to move to the island.
What is a Blue Zone?
Sardinia is one of the five Blue Zones of the world. The others are Okinawa in Japan, Nicoya Peninsula in Costa Rica, Ikaria in Greece, and Loma Linda in California, USA.
The first person who introduced the concept of “Blue Zone”, in the early 2000s, was the French scholar Michel Poulain. He paired up with Gianni Pes, who had been studying the astonishing longevity of Sardinian people for 20 years, and together they mapped the five blue zones until their official acknowledgment in 2016.
The locations are named Blue Zones after an anecdote. The researchers used a blue marker to draw circles on a map in order to mark the areas with the longest-living populations in Sardinia.
The two researchers (and with them Dan Buettner, who soon joined in the research and recently released several books on the subject) were fascinated by the longevity of the inhabitants of these places so distant and diverse. They wanted to know what had made them so special.
The term “Blue Zone” now defines a geographical area of variable extension. Within this area, the population lives a considerably longer, healthier, and happier life.
Sardinia Blue Zone At A Glance
| Topic | Quick Facts & Insights |
|---|---|
| What it is | One of the five original Blue Zones identified by researcher Dan Buettner — areas where people live significantly longer and healthier lives. |
| Where it is | A cluster of inland mountain towns in Barbagia and Ogliastra (central-eastern Sardinia), including Villagrande Strisaili, Seulo, Gavoi, Ovodda, Arzana, and Baunei. |
| Why it matters | The region has one of the world’s highest concentrations of male centenarians, studied for its genetics, diet, and community lifestyle. |
| Main longevity factors | Balanced diet (lots of plant-based food, but not vegan or vegetarian), daily physical activity, strong family ties, sense of purpose, and low-stress rural life. |
| How to experience it | Stay in small agriturismi, hike or cycle between villages, join Autunno in Barbagia festivals, visit the Ethnographic Museum in Nuoro, and eat local, seasonal food. |
| Be respectful | It’s a living community. It’s best to visit with local guides. Ask before taking photos, respect local traditions and culture. |
| Getting there | Fly into one of the three airports in Sardinia –Cagliari, Olbia, or Alghero, rent a car, then drive inland. |
Where Is The Blue Zone In Sardinia?
Although some will say that all of Sardinia is a Blue Zone, the actual area where the ultra-centenarians live is limited to a cluster of villages in the regions of Ogliastra and Barbagia.
The highest concentration of these incredible communities is in the region of Ogliastra, in the following small towns:
- Villagrande Strisaili,
- Arzana,
- Talana,
- Baunei (which you may know because of the incredible Baunei Coast),
- Seulo,
- Urzulei,
- Triei.
Another part of the blue zone is the Barbagia mountainous region, especially the following small towns:
- Tiana,
- Ovodda,
- Ollolai (known for the sale of the €1 houses of Sardinia),
- Gavoi,
- Fonni (the only ski station in Sardinia),
- Mamoiada (famous for its carnival celebrations),
- Orgosolo (known for the many murals),
- Oliena (one of the various towns of the Autunno Barbagia festivals).
Finally, it’s just very recent news (September 2025) that the Emerald Coast of Sardinia (probably the most popular summer holiday destination on the island), in the Gallura region of the north, and in particular the small town of Arzachena, is now part of the Blue Zone too.
Although there are several micro-factors exclusive to each zone, researchers managed to pinpoint some common points that made this “long life miracle” possible.
Let me now give you a brief explanation of each of these factors – of course, with a focus on Sardinia.
Sardinia Blue Zone Map
To help you locate the Sardinia Blue Zone, I have created a Sardinia Blue Zone map where you can visualize the Sardinia Blue Zone villages.
You can, of course, visit any of these small towns and villages independently, but guided tours are a good idea to get to know the local culture and traditions, and they aren’t offered everywhere (more about that in a bit.
How to use this Sardinia Blue Zone map: This Sardinia Blue Zone villages map points out the small towns and villages that are included in the blue zone. If you want to enlarge it, use your computer mouse on either desktop or laptop; you can use your fingers on your smartphone. You can save this map to your Google Maps account: just click on the star next to the title. Once saved, to view the map, simply click on “Your saved maps” in your Google Maps. You can see a larger version of the map by clicking on “view larger map” in the top right corner of the screen.
Main characteristics of the Sardinia Blue Zone
The centenarians of the blue zone of Sardinia has very low records of diseases such as dementia, certain types of cancer, and heart diseases, which are common in other parts of the country.
What makes the Blue Zone Sardinia even more special is that it has the largest male population exceeding 100 years of life.
Indeed, here the ratio of male against female centenarians is just about even, whereas in other places in the world, the proportion is around 5 women over 100 years of age to one man. This is actually a rarity, and makes the case of the Sardinia Blue Zone even more interesting to research, compared to the other blue zones in the world.
Sardinia Blue Zone: Why Do People in Sardinia Live so Long?
What researchers highlight
Here is a quick overview of why, according to researchers, there’s a Blue Zone in Sardinia.
| Factor | Sardinia Blue Zone Snapshot |
|---|---|
| Genetics | A higher presence of the M26 marker among inhabitants — likely due to centuries of geographic isolation in mountain communities. |
| Diet | Mostly plant-based: bread, beans, vegetables, fruits, and pecorino made from grass-fed sheep’s milk; meat only on special occasions. |
| Physical activity | Every day like light walking (comes from shepherding), and manual work — no gym culture, just natural exercise woven into life. |
| Social structure | Multi-generational families, deep community bonds, respect for elders, and strong social support systems. |
| Sense of purpose | Elders maintain their roles in family and community, giving a reason to stay engaged and valued. |
| Environment | Clean mountain air, peaceful pace, minimal pollution, and easy access to locally grown food. |
| Moderate wine consumption | Local Cannonau red wine (rich in polyphenols) enjoyed in moderation with meals — part of social life, not excess. |
The food
Food is one of the main reasons for everything that happens to our bodies. If we follow a nice, balanced diet, we’ll feel better and probably not suffer from severe health problems, and this is exactly what people in the Blue Zones around the world do.
The average diet of Sardinians – and especially the diet of people in the Sardinian blue zone – is rich in antioxidants and omega-3 acids, which are essential to a healthy heart.
Sardinians love eating their traditional dishes and usually cook in a very healthy way. They don’t follow any particular diet (for example, they are not vegans or they don’t just eat fish and seafood). In fact, they just eat a bit of everything, but the ingredients are fresh, local, and seasonal. They prefer seasonings like olive oil to ones like butter, which are higher in saturated fats.
Sardinians living in the Blue Zone of Sardinia typically eat small amounts of home-made and home-grown products like cheese. Of course, that’s the famous pecorino cheese that has fats that are beneficial for humans.
They also eat lots of fruit and vegetables, a lot of legumes and cereals, especially barley, and a little fish and lean meat (traditionally consumed on Sundays and special occasions/festivities).
This is somewhat related to the island’s traditional culture: older Sardinian people are still very religious, and in fact spirituality, religion, and overall belief in God and attending mass are also factors that help increase the life expectancy of Sardinians, as they somehow help to structure daily life.
Long story short, the Sardinians’ frugal diet is the main reason for such a long life expectancy.
But wait… there’s one more secret! There’s a Sardinian wine, called Cannonau, whose chemical composition favors the body’s wellness and, if drunk in moderate quantities (which is exactly what happens here), gives Sardinia another great ally for a longer life.
A lifetime of exercising
Since many people living in the Sardinia Blue Zone still lead a rural life, they don’t need a gym to stay healthy and fit. They won’t really go on any of those challenging hikes in Sardinia.
Exercising comes very naturally when you have to grow and farm your own food, whether it’s a flock of sheep or a tomato field; moreover, people living in the blue zones of Sardinia walk everywhere. They live in small towns where walking comes naturally – you walk to the shop, walk to see your friends, walk to your vegetable garden, etc.
Plus, Sardinia’s interior, where you’ll find the Blue Zone, is very mountainous. Combine this with the healthy diet I have talked about, and you have two of the secrets of the Sardinia Blue Zone revealed.
Sardinian older people enjoy taking a stroll, having a chat together, and looking healthier than ever. It is also quite common to meet some grandpas (and grandmas) working on their fields, tending to each and every plant to make sure they’ll deliver the best fruits and vegetables.
Sardinian old folks only look old at first sight, believe me. They have more energy than the average fifty-year-old in many other countries, and they will show you, with no mercy for your self-esteem.
Family is everything
Another essential factor for a long and happy life is family and familial connections. Modern society often thinks of older people as a burden. There is a general lack of respect for them. Younger generations see them as fragile and useless.
The Sardinia Blue Zones communities, however, have great respect and care for their elders, who aren’t seen as a burden at all: they are an integrated and valued part of the family, with two or three generations often living under the same roof.
Older people in Sardinian blue zones still share their valuable opinions. They participate in every social activity. In fact, there’s more. For many reasons (not all of them good, to be honest: for example, the high cost of keeping younger children in nurseries), grandparents often have to look after children, so they are busy.
The feeling of being loved and always integrated with their surroundings, that of having a purpose, plus the families being still quite big and interlinked, helps lower stress levels and keep their mental health steady. This, in exchange, makes for another huge contribution to their life span.
In Sardinia, we see the older generations as wise teachers. They have lived the longest. Of course, they know all the secrets for a better crop or healthier livestock. They know how to make the best food. In addition, they are the ones who teach the younger generations how to live and follow their steps. Finally, they have a say in the education of the kids.
I myself have experienced this old-fashioned kid-raising tradition and, let me tell you, there’s nothing scarier (and more effective) than an unknown grandma scolding you for something.
Long story short, no one in the small towns of the Sardinian blue zone would ever think of placing the older members of their family in an older people’s residence. This way of living indeed benefits everyone and doesn’t just apply to families. It is wider; it applies to the whole social community, which brings us to the next point.
You are always part of something
The concept of family and community itself is very broad in the small Sardinian towns of the blue zone. Here, everyone knows each other, and cooperating is a must.
There is little space for individualism. Older people are no exception to this rule. They take part in everything related to the village, from simple, personal gardening tasks to organizing festivals and other events.
Keep in mind that these small towns are still quite religious, so even going to church is essential for the community’s well-being, as much as celebrating the festivities in observance of the Bible’s teachings: all together and with respect for each and every person.
No one should be forgotten or left out. Everyone has the same right to take part, be loved, and respected. This, in turn, greatly impacts the way these persons live.
As we just saw, a natural, balanced diet based on seasonal products is essential to the Blue Zones inhabitants, and mental health plays a key role as well: these factors lead to a life that’s almost completely stress-free, with a slow rhythm based on nature and seasons.
No one feels pressured to do anything because everything falls into the right place at the right moment: this leads me to the last, great factor that makes Sardinia one of the five Blue Zones in the world.
No smoking
That’s it. The fact that smoking tobacco considerably shortens our lifespan shouldn’t be surprising news, right?
People from the Sardinia Blue Zone don’t smoke. Like I just said, they live free of major stressful events, there is no rush to do anything, no social pressure; not many people here feel the urge to smoke.
People from the small towns of the blue zone aren’t obsessed with their health. They don’t pay particular attention to no-smoking campaigns or anything. Just as well, they see cigarettes as they are: an addiction, a bad habit that brings no benefit to their beloved community.
And there is no place for useless habits in a place that has always based its existence on frugality and hard work: a cigarette will not give you better crops or meat, doesn’t help you make better cheese and bread, and Cannonau tastes awful after smoking tobacco.
How To Experience The Sardinia Blue Zone
Here’s a quick practical guide that will help you experience the Blue Zone of Sardinia.
Pick a good base
I recommend staying in Nuoro, Gavoi/Orgosolo (Barbagia), Lanusei/Urzulei/Baunei (Ogliastra). For a better choice of accommodation, you may even wish to stay in Santa Maria Navarrese or Tortolì (Ogliastra).
What to do
If you have three or four days, you can enjoy multiple experiences.
- Attend Autunno in Barbagia, one of the best festivals in Sardinia. Especially good if you visit Sardinia in October, but celebrations go from September to December. Check the calendar (published in August) to learn which towns host the event and when. This is your chance to observe local crafts, traditions, listen to traditional singing and music.
- Shepherd’s walk & lunch: ask locally for a reputable shepherd where you can experience a traditional local lunch or dinner. If you hire a licensed local guide, you may even be able to spend the night.
- Visit the Ethnographic Museum of Nuoro: It’s one of the best museums in Sardinia to learn about local traditions.
- Join a cooking class: Many cooking classes in Sardinia will teach you how to make traditional pasta. If you are based in Olbia, this pasta-making class is the best option.
- Go hiking in the Supramonte Region: Here you’ll find some of the best hiking trails in Sardinia, including a variety of hiking trails that go to the Gorropu Gorge.
What to eat and drink
There is no specific Sardinia Blue Zone recipe, and there’s no secret list of ingredients typical of the Blue Zone towns. I should also stress, once again, that the Blue Zone diet is not plant-based (it’s definitely not vegan, and also not vegetarian), but it’s more about local, fresh, and seasonal ingredients.
Having said so, here are a few dishes you may want to try:
- Culurgiones – Traditional stuffed pasta typical of the Ogliastra region.
- Pani Carasau – One of Sardinia’s traditional breads; you can also observe a Carasau bread-making workshop during Autunno in Barbagia.
- Pani Frattau – Layers of Pani Carasau, a plain tomato sauce, Sardinian Pecorino cheese, topped with a poached egg.
- Seadas – Sardinia’s famous fried cheese and honey pastries.
- Sardinian Pecorino Cheese.
- In the winter months, soups like minestrone or the more traditional “minestra di merca” (a cheese that’s typical of the Barbagia region).
- Cannonau wine: But remember that people in the Blue Zone only drink small amounts.
Respect checklist
Visiting – or better, experiencing – the Sardinia Blue Zone implies more than going on a tour. It takes time, and it should never be a “hit-and-run visit”, where you tick off experiences, and where all that matters to you is taking a photo with a centenarian, and meeting one.
Keep in mind that not everything that helps create a Blue Zone is easily visible – after all, researchers spend years determining if a town or region should be added to the list of blue zones.
Try to have meaningful experiences to fully appreciate the way of life of centenarians, rather than simply going sightseeing (and rushing) through the town, village or area where they live.
Ask yourself the right questions. For example:
- Where do the elders meet? (instead of “Can I meet a centenarian?”)
- What factors contributed to the longevity of locals in this area/town?
The rest, honestly, applies to anywhere in the world: always ask for permission before you take a photo of someone.
Privilege buying from small local producers any time you have a chance, and stay at local agriturismi if you can.
Remember to keep the level of noise down. Finally, dispose of any trash accurately – we are quite strict about recycling and differentiating here in Sardinia.
Guided Tours of the Sardinia Blue Zone
I have provided a list of small towns that are part of the Blue Zone Sardinia, and suggestions on how to visit independently, without a guided tour – but that doesn’t mean you will get to meet any centenarian.
For a better understanding of the blue zone of Sardinia, you may be better off joining a guided tour with a local guide who will be able to introduce you to all the customs of the region and explain what makes the area such a special, unique place.
Together with Kelku Travels, Strictly Sardinia now offers a multi-day guided tour of the Sardinia Blue Zone.
The tour starts in the capital city Cagliari, where you get to visit Cagliari Underground. It also visits the best archaeological sites of Sardinia, such as Su Nuraxi in Barumini.
Furthermore, it goes wine tasting in the lovely Serdiana (my mom’s hometown in southern Sardinia), where there are a few centenarians, and next door Dolianova. It then moves to one of the small towns of the Blue Zone, where a local guide will walk you through all the local secrets of longevity.
If you don’t have time for a multi-day tour, consider this tour called NETFLIX Family Experience in Sardinia, Blue Zone Longevity – Meet, Cook and Eat, that you can book directly on Viator. It’s managed by my favorite guide for the Blue Zone is Francesco, owner of Your Sardinia Experience. He takes visitors to his grandma’s house in the village of Aritzo where he is from. He’s an excellent guide, so you can trust his expertise (I have been on many tours with him).
Alternatively, there’s this tour of the Blue Zone departing from Cagliari, which visits the small town of Seulo, one of the Blue Zone towns. It includes a cheese-making experience and a visit to Sadali, a lovely, lesser-known town.
You can also consider this tour, which also includes a short hike.
Quick FAQs on the Sardinia Blue Zone
Yes! While not all of Sardinia is a blue zone, many small towns in the regions of Ogliastra, Barbagia, and the small town of Arzachena in the Gallura Region of Sardinia are a blue zone.
Dan Buettner originally identified five blue zones: Sardinia, in Italy; Okinawa, in Japan; Nicoya Peninsula, in Costa Rica; Ikaria, in Greece; and Loma Linda, in California, USA. These are the places in the world with the healthiest people and the longest living population.
Many people in the Sardinia Blue Zone live well into their 90s, and some even beyond 100 years of age.
Final Considerations on the Sardinia Blue Zone
This has only been a brief explanation of what Blue Zones are and what makes Sardinia one of them.
It goes without saying that problems that affect other parts of the world affect Sardinia too, but we all take life with a grain of salt here: we love life, we love our island and take enormous pride in it, and we love being part of a community.
There’s still plenty of information on Blue Zones out there, so, if I made you curious, go and find out everything about these almost magical places!
Recommended Readings
Further Readings
Make sure to check out my other posts:
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That’s great!
I have lived part time in Golfo Aranci for 20 years. The blessings of Sardinia have been many. Will return the end of May and looking forward to visiting the Blue zones,
Hello Constance, before you even consider moving to Sardinia, I encourage you read this post https://strictlysardinia.com/get-paid-to-move-to-sardinia/
If you still want to do it, then Thea over at Doing Italy is the best person to guide you on how to do it. You can join her live training here https://doingitaly.mykajabi.com/a/2147831191/Zuq3STzg or she also has a self-taught course https://doingitaly.mykajabi.com/a/2147831196/Zuq3STzg
claudia,
Hello. I live outside of the city of Denver and for awhile now have been researching another place to live. Its gotten to be a rat race here. I moved here 30 years ago from the east coast. For many reasons, but mostly to get away from the congestion, expense,mind set, etc. I researched then also for a few years and had a feeling the west was for me. And so I came. It was so nice ,but quickly exploded, and now its like the East. So I am looking for my next spot, most likely, but who knows, the last spot. Where I can live with a sense of community, beautiful outdoors, and now looking for a blue zone area. I live a very healthy lifestyle, and would like to find a spot where I can connect with like minded people. Id love whatever information or guidance you could help me with.
So gratefully appreciated,
Fondly,
constance
You are very welcome!
Planning our 1st trip to the majestic and beautiful lands and waters of Sardinia! Thank you for opening our eyes and hearts to this special place, that you call home.
Oh there are so many waterfalls in Sardinia that I really can’t say!
Ciao Claudia!
I saw a documentary about a particular lagoon in Sardinia that the locals take a dip in and say the waters are the fountain of youth. When the water was tested they found that it contained a small trace of radioactive qualities! It was speculated that the Centennials who bathed is these waters somehow gave them better health.
Can you please tell me where this is so I can experience these waters while in Sardinia?
Thank you!
Of course we have had it. Too bad, but we have had it. I don’t think a place exist where it didn’t reach. Re. accommodation, I have posts about that too!
Claudia, what can I say, you live in paradise and I’m so glad your aware of it too. However, you probably had to leave in order to so fully realize it’s beuty & value.
I love how you treat your older people and respect their knowledge and experience and include them in everything. The rural life is idilic. I am thinking of visiting. Have you had any Covid there at all and is B & B costly?