The debate surrounding cooking oils is overwhelming. The conflicting advice regarding what is healthy and what is not has made the decision of choosing the right oil for your kitchen challenging. While olive oil seems to be at the center of every healthy oil debate, there's another contender that you should be paying closer attention to: avocado oil. Avocado oil is emerging as a favorite of longevity experts and health-conscious people because it contains heart-healthy fats, antioxidants, and has a high smoke point.

Going beyond its delicious flavor and multiple uses in the kitchen, there are several reasons why avocado oil deserves a prized place in your pantry.

Why Cooking Oils Matter?

Cooking oils are more than a culinary staple-they are foundational to our health. The fats in cooking oils play a central role in brain function and cellular health. They provide essential fatty acids but also influence the structure and function of our cells. Your brain, for example, is about 60% fat, and the fats you consume directly impact its composition. Similarly, your cell membranes are half fat. Their quality relies on the type of fats that you consume through your diet.

Your Brain Works on Healthy Fats:

Your brain is comprised of about 60% of fat. That means the types of fats that you consume dictate the composition. Avocado oil, rich in monounsaturated fats, keeps your cognitive system, memory, and mood all healthy.

Your Cell Membranes Work Better on Good Fats:

Every cell in your body is covered by a membrane made of fats. The quality of the fats determines the efficiency of cell function and its resistance to inflammation, which is a major promoter of chronic diseases.

Benefits of Using Avocado Oil for Cooking

1. Heart-Healthy Powerhouse

Avocado oil is rich in monounsaturated fats, which are known to help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). In a review published in Molecules, the authors discovered substituting avocado oil for butter improves cholesterol levels, triglycerides, and even insulin sensitivity.

But that's not all - its monounsaturated fats aid in regulating blood pressure, keeping heart disease at bay-a major cause of mortality on Earth.

2. Potent Antioxidant Source

Avocado oil is rich in antioxidants that neutralize free radicals, reducing inflammation in the body. Chronic inflammation has been linked to a host of illnesses, including heart disease, cancer, and diabetes. The Molecules review also pointed out how avocado oil reduced markers of inflammation such as C-reactive protein and interleukin-6, promoting overall well-being.

3. Boosts Eye Health

Rich in lutein, this carotenoid with antioxidant capacity, avocado oil protects your eyes from age-related conditions. As found in one study in the journal Nutrients, older adults who consumed avocados for a period reported a 25% increase in lutein levels, maintaining eye health while reducing the threat of diseases, such as macular degeneration.

4. Brain Function Support

Healthy fats in avocado oil increase blood flow to the brain, ensuring that all required oxygen and nutrients reach the organ for optimal performance. Some antioxidants in the oil also protect the brain from oxidative stress. A study on Nutrients published that increased levels of lutein in the brain improve cognitive functions, such as memory and problem-solving skills of elderly people.

5. Boosts Nutrient Absorption

Avocado oil has healthy fats, which help in the absorption of fat-soluble vitamins such as A, D, E, and K. It also aids in the absorption of carotenoids like lutein. The nutrients are essential to the body, ensuring overall health and longevity.

6. Suitable for High Heat

Avocado oil has a smoke point of 520°F, making it ideal for high-heat cooking. Unlike many other oils, it does not break down into unhealthy compounds when heated, thus keeping your food healthy and tasty.

Choosing the Right Avocado Oil

When purchasing avocado oil, knowing what to look for in the labels is very important:

Extra-Virgin: It comes from the best fruits without heat or chemicals, keeping more antioxidants and its vibrant green color.

Virgin: Refined from not quite as high-quality fruit, but otherwise identical to extra-virgin oil.

Pure: Usually bleached and deodorized, has a neutral flavor and less antioxidant content.

Easy Ways to Add Avocado Oil into Your Everyday Cooking

• Stir-Fry and Sauté with It: Due to its very high smoke point, avocado oil is perfect for stir-fries, sautéing, and roasting.
• Add It to Salads and Dips: Drizzle over salads or mix into dips for a creamy, nutty flavor.
• Replace margarine or some other unhealthy oils in recipes and cook your heart health into more meals.

Why Avocado Oil Deserves a Spot in Your Kitchen

Avocado oil is the science-backed, nutrient-dense product with proven support of longevity. For longevity, for heart health and brain health, to reduce inflammation, and more, the perks are far and wide.

It makes the simple change of using avocado oil elevate the meal, which in turn, is an investment in your long-term health and well-being. From sautéing vegetables to homemade salad dressing, avocado oil can be your perfect companion in this journey to live better, longer.

Why Longevity Experts Recommend It

Experts concentrate not only on living longer but also on living better. Common culprits of many diseases that occur because of aging are chronic inflammation, oxidative stress, and poor absorption of nutrients. Avocado oil is holistic. It supports both cardiovascular health, cognitive function, and nutrient absorption for a greater quality of life with age.

Struggling to sleep? Emerging research suggests that a simple, natural solution may be hiding among your fruits and veggies. A collaborative study by the University of Chicago Medicine and Columbia University found that eating more produce—and whole grains—during the day could directly improve how deeply and restfully you sleep that very same night.

The Study: What You Ate Today Affects Tonight

Published online June 11, 2025, in Sleep Health, this study tracked 34 healthy young adults (average age: 28 years, BMI: 24.1 kg/m², ~50% ethnic minorities) over multiple days. Participants logged their daytime meals via a smartphone app and wore wrist actigraphy devices that measured sleep quality, particularly focusing on sleep fragmentation—or how often one awakens or shifts into lighter sleep.

This real-time, paired data approach revealed clear links: higher intake of fruits, vegetables, and healthy carbohydrates (like whole grains) predicted significantly less disrupted sleep.

A 16% Improvement in Just One Day

Statistical modeling showed that consuming the CDC‑recommended five cups of fruits and vegetables daily (vs. none) could reduce sleep fragmentation by approximately 16%. As Dr. Esra Tasali of UChicago Sleep Center commented:

“Dietary modifications could be a new, natural and cost‑effective approach to achieve better sleep.”

“16% is a highly significant difference … remarkable that such a meaningful change could be observed within less than 24 hours.”

Dr. Marie‑Pierre St‑Onge from Columbia added:

“Small changes can impact sleep. That is empowering — better rest is within your control.”

Why It Works: Possible Mechanisms

While exact mechanisms remain under investigation, experts propose several pathways:

Complex carbohydrates found in fruits, vegetables, and whole grains increase brain uptake of tryptophan, boosting melatonin production—a key hormone for sleep regulation.

High fibre intake stabilizes blood sugar, reducing nocturnal spikes that can fragment sleep.

Plant-based diets are rich in micronutrients like magnesium and B-vitamins, which support the synthesis of serotonin and melatonin .

Fruits and vegetables provide antioxidants and anti-inflammatory compounds that promote cardiovascular calm during sleep .

What This Means for You

While this study involved healthy young adults, the implications are broad:

A diet rich in complex carbs, fruits, vegetables, and whole grains could serve as a drug-free, low-cost approach to deeper sleep.

Benefits can emerge quickly—within 24 hours—making it both simple and practical.

Further research is being planned to confirm causality, explore mechanisms, and include individuals of different ages and metabolic health.

Practical Tips: Sleep–Friendly Eating

• Aim for five cups of produce daily: Includes items like leafy greens, berries, carrots, or apples—one cup equals a medium fruit or two cups of leafy greens.

• Pair fruits/vegetables with whole grains: e.g., oatmeal topped with berries or a quinoa salad with veggies.

• Work in magnesium/B-vitamin rich foods: such as nuts, seeds, beans, or fortified whole grains.

• Reduce late-night heavy meals or added sugars to avoid blood sugar spikes that can disrupt sleep.

• Be consistent: Small dietary shifts today may pay off in better sleep tonight—and build long-term benefits.

As I write about health I'm surrounded by changing nutritional trends and fad diets, I find myself digging deep into the science of what actually delivers for long-term wellness. Though I've tried intermittent fasting, smoothie bowls, and protein pancakes, I recently thought it was time to go back to basics. For four consecutive weeks, I started my days with a basic, consistent breakfast as suggested by my dietician to manage my PCOS symptoms- two eggs boiled and unbuttered toast. What began as a spontaneous nutritional experiment then quickly became a significant observation on how foods at the core can reset our body's rhythms.

My decision wasn't random- eggs are nutritionally dense power foods filled with quality protein, essential amino acids, and a mix of vitamins such as B12, D, and choline, all of which benefit brain functioning and metabolism. Toast, especially if made from whole-grain bread, is a low-glycemic carbohydrate that provides sustained energy, dietary fiber, and essential minerals such as magnesium and iron.

This combination is an equilibrium of macronutrients: protein, carbohydrates, and little fat. More significantly, it provides a low-effort, inexpensive, and convenient option to start the day.

Week 1: Stabilizing Energy and Suppressing Mid-Morning Cravings

At first, I could see how much quicker my morning seemed to be organized. The protein from eggs kept me full, and the toast provided a consistent energy source without bringing my blood sugar level up too high. I no longer caught myself grabbing a muffin or latte around 10 AM. My hunger stayed manageable until lunch, and I was able to reduce mindless snacking.

What caught me off guard was the psychological benefit: a predictable, healthy meal helped ground my morning, easing decision fatigue and allowing me to more easily pass up less healthy options.

Week 2: Digestive Ease and Improved Focus

By the second week, I noticed easier digestion. Unlike heavier or dairy breakfasts that sometimes left me feeling distended, this protein-carb combination was easy on my stomach. The addition of fiber-rich whole-grain toast also helped promote regular bowel movements.

Mentally, I was sharper at editorial meetings and more concentrated during writing time. Eggs are a recognised source of choline—a nutrient associated with better mental performance—which would possibly have improved my concentration level subtly.

Week 3: Subtle Body Composition Shifts

About halfway through the third week, I started noticing changes in my body. My jeans were fitting a bit tighter around the waist, and I generally felt less inflamed. This might be due to the constant protein consumption aiding in maintaining lean muscle mass and decreasing the tendency to overeat later in the day.

Also of interest: my skin seemed clearer. Although anecdotal, I think the equilibrium of nutrients and lack of sugar or processed breakfast foods was the cause of this shift.

Week 4: Strengthened Habits and Sustainable Energy

By the last week, the ritual had become a habit. I liked the ease of knowing what I was consuming and how it would affect me. I also experienced enhanced recovery after workouts. Eggs offer all nine essential amino acids that can be used for muscle repair and growth, which complemented my strength-training program.

Moreover, the consistent energy from this breakfast reduced my afternoon crash. I wasn't grabbing sweet treats or caffeine boosts to get me through the day.

Nutritional Benefits at a Glance

Toast and eggs can feel simple, but they make a nutritionally balanced breakfast when carefully prepared. This is what this pairing brings to your plate:

Protein: Two eggs provide about 12 grams of high-quality protein, important for muscle health and fullness.

Fiber: Whole-grain toast has fiber that aids in digestion and fosters fullness.

Choline and B12: Important for brain function, nerve health, and red blood cell formation.

Healthy fats: Although boiled eggs have minimal added fats, their yolks carry good cholesterol (HDL) and fat-soluble vitamins.

Level blood sugar: In contrast to sugary pastries or cereals, this breakfast avoids abrupt spikes and plunges in blood sugar.

Is This Breakfast Right for Everyone?

Though I individually gained from this regimen, keep in mind that nutritional requirements are unique. Individuals with certain dietary limitations (e.g., individuals with egg allergies or gluten intolerance) must modify accordingly. For those with cholesterol concerns, recent research indicates that dietary cholesterol plays a lesser role in influencing blood cholesterol in most people, but it's best to see a healthcare provider if you have underlying cardiac issues.

Also, variety is needed for a healthy diet. Though I kept the same breakfast for observation reasons, cutting in some of the other protein-based alternatives such as Greek yogurt, tofu scrambles, or nut-butter toast might provide greater coverage of micronutrients in the long run.

After four weeks of breakfasting on eggs and toast each morning, I came out with more clarity—not only intellectually but nutritionally. This humble habit reminded me that health doesn't always equate to trends, exotic ingredients, or looks-good-on-Instagram plating. Sometimes, reverting to fundamentals is the most healing thing we can do for our bodies.

So, if you’re looking to simplify your mornings, support energy levels, and feel more in control of your diet, consider starting your day with two boiled eggs and a slice of wholesome toast.

Cancer is one of the most feared diseases in the world today. While we often focus on genetics or environmental pollution, it’s easy to overlook something closer to home—our daily diet. What we eat may quietly be increasing our risk of developing cancer. In a recent video that's making rounds on social media, Dr. Saurabh Sethi, a Harvard-trained gastroenterologist, on his Instagram account @doctor.sethi with 1.1million followers shared a video that highlighted six foods we often eat without a second thought—foods that research has linked to cancer development and progression.

Here’s a closer look at those six foods, and healthier swaps that can protect your health.

Ultra-Processed Meats

Think sausages, bacon, salami, and deli meats. These are convenient and packed with protein—but they come with a big catch. According to the World Health Organization, these meats are classified as Group 1 carcinogens. That means there’s strong evidence linking them to cancer, particularly colorectal cancer.

Dr. Sethi points out that the nitrates and preservatives used to keep these meats fresh can harm the gut lining and trigger cancerous changes over time. If you're craving something savory, try grilled tofu, boiled eggs, or home-cooked chicken instead.

Sugary Drinks

From sodas to packaged fruit juices and flavored iced teas, sugary drinks are everywhere. But did you know they can do more than just spike your blood sugar? According to Dr. Sethi, they also contribute to chronic inflammation—a key player in cancer. Studies have linked excessive sugary drink consumption to a higher risk of breast, pancreatic, and colon cancers.

Want something refreshing but safe? Choose coconut water, lemon-infused water, or herbal teas.

Deep-Fried Foods

Crispy snacks like fries, pakoras, and samosas are comfort foods, especially during monsoon or festive seasons. But when food is deep-fried—especially in reused oil—it can produce a chemical called acrylamide. This compound has been linked to cancer in various studies.

Instead of deep frying, try air-frying, baking, or even pan-roasting your favourite snacks. You’ll cut down on harmful compounds without compromising too much on taste.

Charred or Burnt Meats

Love a good barbecue? Be careful. Cooking meats at high temperatures, especially until they’re charred or burnt, can produce harmful chemicals like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both linked to cancer risk.

Dr. Sethi suggests marinating your meat and adding herbs like rosemary, which can help reduce these chemicals. Or better yet, try steaming, baking, or slow cooking your meals for a safer—and often more flavorful—experience.

Alcohol

Many people assume a drink or two is harmless. But even moderate alcohol consumption can raise your risk of certain cancers, particularly breast and liver cancer. Alcohol affects hormone levels and interferes with the body’s ability to repair DNA.

Healthier alternatives? Fermented drinks like beetroot kanji, kombucha, or even plain sparkling water with lemon can keep you refreshed—without the risks.

Ultra-Processed Packaged Foods

Instant noodles, chips, and ready-to-eat meals might be a time-saver, but they’re loaded with preservatives, artificial flavoring, and very little nutritional value. Dr. Sethi warns that these foods promote chronic inflammation, which is closely linked to cancer.

Choose fresh, homemade options like oats upma, mixed veg khichdi, or millet porridge. These dishes are not only filling but also full of fiber and essential nutrients.

Don’t Forget to Move

Diet is just one piece of the puzzle. Studies consistently show that regular physical activity plays a big role in preventing cancer. Exercise helps regulate hormones, reduce inflammation, and maintain a healthy weight—all of which support your body in fighting off disease.