“People living in these so-called blue zones tend to live to age 100 at a rate ten times the average population,” The Nutrition Twins Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames say, RDN, CDN, CFT. “They are active, eat a mostly plant-based diet, drink a glass of red wine a day, are spiritual, stay in touch with family and friends, and surround themselves with positive people.”
The two main types of cooking oil for longevity
There are a number of eating habits shared by people residing in the blue zones. For example, as mentioned, they consume a largely vegetable diet consisting of lots of beans, fresh produce, whole grains, fresh fish, herbs, spices, etc. But what are the most common oils with which the centenarians of the blue zones cook (and regularly water the dishes)? In short, it is not just any form of saturated oil.
1. Olive oil
“In Ikaria, we found that people aged 65 and over who consumed at least four ounces of olive oil per day were associated with the lowest death rates,” says Dan Buettner, founder of Blue Zones. “In other words, a relatively high olive oil consumption seemed to predict a higher life expectancy. Olive oil is also very popular in the blue zone regions of Sardinia and Loma Linda.
“Olive oil is high in omega-3 fatty acids, which are great for heart health,” Melissa Rifkin, MS, RD, told Well + Good. Besides being full of these beneficial fats, it’s also a good source of antioxidants. These two reasons explain why it has been linked in countless scientific studies to reduced inflammation.
When you consider its benefits, it’s no surprise that many areas in the Blue Zone tend to use olive oil liberally – and extra virgin olive oil in particular. “EVOO is high in monounsaturated fats, which research has shown are good for your health that help fight inflammation and protect your heart from heart disease by protecting your blood cholesterol from oxidation,” says The Nutrition Twins. “It’s also low in inflammatory omega-6 fats and a large review study of over 800,000 people found that olive oil was the only source of fat associated with a reduced risk of stroke and heart attack.”
When it comes to cooking with olive oil, there have been several misconceptions due to its lower smoke point. While many people think it is not safe to cook with it, it actually isn’t. “Research has shown that high quality extra virgin olive oil is safe for cooking and does not turn into a pro-oxidant or break down and its high levels of polyphenols protect the oil from oxidation. when cooking at high temperatures, ”says The Nutrition Jumeaux.
Here are the benefits of olive oil that you need to know:
2. Avocado oil
The oil also plays an important role in the Nicoyan diet, but it is rich in avocado oil. You probably already know how nutrient-dense avocados are, and Rifkin says a lot of the fruit’s nutrients are found in avocado oil as well. “Similar to olive oil, avocado oil is high in unsaturated fat, which is linked to reducing inflammation,” she told us. “Avocado oil has a high smoke point and therefore can be a good oil for cooking at high temperatures,” adds Buettner.
The Nutrition Twins agree. “Avocado oil is a great all-rounder and can be used for almost anything,” they say. “Avocado oil is packed with antioxidants, so you have less worry about degradation for that reason as well. Avocado oil is good for heart health and lowers triglycerides and bad LDL cholesterol without affecting good HDL cholesterol. Avocado oil is rich in carotenoid lutein which improves eye health and may reduce the risk of age-related eye diseases.
Here are the Benefits of Dietitian-Supported Avocado You Should Know:
So what is the best cooking oil for longevity?
Bottom line: Olive oil and avocado oil are great for your health and longevity. Plus, they both fit into the recent official statement from the American Heart Association (AHA) which outlines the top ten characteristics of a heart-healthy approach to food. Specifically, the AHA has recommended avoiding “liquid non-tropical vegetable oils such as olive or sunflower oils” when it comes to preparing a heart-healthy meal.
“When it comes to incorporating oils, strain is best, so mix it between olive oil, sunflower oil, avocado oil, etc.”, Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group and author of The Core 3 Healthy Eating Plan already said well + well. “The more different food groups you eat, the more nutrients your body will benefit from.” Keep this in mind when looking at the cooking oils section at the grocery store.
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