“The people who live in these so-called Blue Zones they tend to live up to 100 years at a rate ten times higher than the average population, “he says. The twins of nutrition Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT. “They are active, they eat a diet based mainly on plants, drink a daily glass of red wineThey are also spiritual and stay connected with their family and friends and surround themselves with positive people ”.
The two best types of cooking oil for longevity
There are a number of shared eating habits among people residing in the Blue Zones. For example, as mentioned, they eat a mostly plant-based diet made up of lots of beans, fresh produce, whole grains, fresh fish, herbs, spices, and more. But what are the most common oils that Blue Zone centenarians regularly cook (and spray dishes) with? In short, it is not any form of saturated oil.
1. Olive oil
“At Ikaria, we found that people 65 and older who consume at least four ounces of olive oil per day were associated with the lowest death rates, ”he says. dan buettner, founder of Blue zones. “In other words, a relatively high consumption of olive oil seemed to predict a longer 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, DR previously said Good + Good. Besides being full of these beneficial fats, it is also a good source of antioxidants. Both reasons explain why it has been linked in countless scientific studies to reduce inflammation.
When you consider its benefits, it is not surprising that many of the Blue Zone regions tend to use olive oil, and extra virgin olive oil in particular, generously. “EVOO is rich in monounsaturated fats, which research has shown to be the good fat for you that helps fight inflammation and protects your heart from heart disease by protect blood cholesterol from oxidation”Say the twins of nutrition. “It is also low in inflammatory omega-6 fats and a large review study of more than 800,000 people found that olive oil was the only source of fat associated with reduced risk of stroke and heart attacks. “
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 is actually not true. “Research has shown that high quality Extra virgin olive oil is safe to cook and it does not become pro-oxidant or degrade, and its high levels of polyphenols protect the oil against oxidation when cooked at high temperatures, ”says The Nutrition Twins.
These are the benefits of olive oil that you should know:
2. Avocado oil
Oil also plays an important role in the Nicoyan diet, but there it is high in avocado oil. You probably already know how nutrient dense avocados are, and Rifkin says that much of the fruit’s nutrients can also be found in avocado oil. “Like olive oil, avocado oil is high in unsaturated fat, linked to reduced inflammation,” he 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-around oil and can be used for just about anything,” they say. “Avocado oil is packed with antioxidants, so you also have fewer concerns about degradation for that reason. Avocado oil is good for heart health and has been found to lower triglycerides and bad LDL cholesterol without affecting the good cholesterol, HDL. Avocado oil is rich in the carotenoid lutein that improves eye health and may reduce the risk of age-related eye diseases. “
Here are the dietitian-endorsed avocado benefits you should know about:
So what is the best cooking oil for longevity?
Bottom line: both olive oil and avocado oil are great for health and longevity. Plus, they both fit into the recent American Heart Association (AHA) study. formal statement outlining the top ten key characteristics of a heart-healthy eating approach. Specifically, the AHA recommended avoiding “liquid non-tropical plant oils like olive or sunflower oils” when it’s time to prepare a heart-healthy meal.
“When it comes to incorporating oils, the best is the variety, 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 previously said Good + Good. “The more variety of food groups you eat, the more nutrients your body will absorb to your advantage.” Keep that trick in mind while looking at the cooking oil section at the grocery store.
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