Longevity and Diet: 5 Anti-Aging Foods from Matcha to Macadamia Oil

Brilliant blue water, sparkling like glittery fabric, stretches out toward dramatic rock faces. Caves are concealed in the mottled stone, only accessible by boat or a hike through Mediterranean maquis. Sardinia is mesmerisingly beautiful, and, interestingly, also home to a disproportionately high number of centenarians.

Many of us would happily justify drinking wine, eating pasta, and swimming in the aforementioned waters in the name of “healthy aging.” But what actually makes Sardinia synonymous with longevity?

Blue Zones are one way researchers try to understand what it takes to live longer and better. The broader conversation about longevity, especially when it comes to diet, is even more complex and contested.

Doctors, researchers, and tech founders alike all claim pieces of the puzzle. Peter Attia argues for exercise, while David Sinclair focuses on aging at the molecular and epigenetic levels, experimenting with compounds like NAD precursors and metformin. And then there’s Bryan Johnson, tracking thousands of biomarkers while following a fully plant-based, algorithmic meal plan.

Simultaneously, a quieter, slower story has been unfolding in the data. Harvard researchers have spent 30 years following over 100,000 people to understand what truly predicts healthy aging. Their findings show, beneath the cultural romance of places like Sardinia, Okinawa, and Ikaria, a more universal pattern emerges: diets rich in whole foods, unsaturated fats, nuts, fruits, vegetables and minimal ultra-processed foods consistently support the very outcomes that make Blue Zones so alluring - longer lives, with better cognitive, physical, and mental health.

Optimal dietary patterns for healthy aging

In 2025, Harvard researchers published a 30-year study in Nature Medicine following over 100,000 people. Those who stuck most closely to high-quality dietary patterns had up to 86% higher odds of reaching older age with intact cognition, physical function, mental health, and without major chronic disease.

The patterns that worked best weren’t extreme. They were basically a longevity diet in disguise:

• More: fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, some low-fat dairy

• Less: trans fats, sodium, sugary drinks, and red / processed meats

• Minimal: ultra-processed foods

Within that broad template, certain foods keep appearing – in observational data, in intervention trials, and in the kitchens of people who stay remarkably well into their 70s, 80s and beyond.

Let’s look at five of those foods, and why Macadamia nuts and Macadamia oil are unusually well-aligned with what the science now calls a healthy aging pattern.

What the New Harvard Study Actually Says About Macadamia Nuts in a Longevity Diet

The Harvard team didn’t test a single “miracle food.” They scored how closely people followed eight recognised dietary patterns – including the Alternative Healthy Eating Index (AHEI), Mediterranean-style diets, DASH and plant-forward indices.

Then they asked a bigger question than “Did they get heart disease?”

They looked at whether participants:

• Lived to at least 70

• And were free from 11 major chronic diseases (like cancer, diabetes, CVD)

• And had:

• intact cognitive function

• intact physical function

• low depressive symptoms

Only about 9% of people met this bar of “healthy aging.” But those who did had something in common: they consistently ate diets:

Richer in:

• Fruits (including berries)

• Vegetables (especially leafy and colourful)

• Whole grains

• Unsaturated fats (both added oils and those in foods)

• Nuts and legumes

• Some low-fat dairy

Lower in:

• Trans fats

• Sodium

• Sugary beverages

• Red and processed meats

• Ultra-processed foods overall

In other words, the best “longevity diet” isn’t a product or a powder; it’s a pattern. The foods below are ways of putting that pattern on your actual plate.

Introduction to the Study

Interest in the health benefits of macadamia nuts has surged as more research highlights their unique nutritional profile and potential role in a healthy diet. Macadamia nuts, native to Australia and harvested from the macadamia tree (Macadamia integrifolia), stand out among tree nuts for their rich content of monounsaturated fats, fiber, and antioxidants. Eating macadamia nuts has been associated with a variety of health benefits, including improved heart health, support for weight loss, and a reduced risk of chronic conditions such as cancer and brain diseases.

Unlike many other nuts, macadamias offer a buttery flavor and creamy texture, making them a delicious and satisfying addition to most diets. Their high levels of monounsaturated fats are particularly beneficial for heart health, while their antioxidant content may help protect against cellular damage linked to cancer and brain diseases. As research continues to uncover the ways in which nuts like macadamias can support overall health, it’s clear that incorporating them into your daily eating habits can be a simple yet powerful step toward a healthier lifestyle.

Health Benefits of a Balanced Diet

A truly healthy diet is about more than just individual foods. It’s about the overall pattern of what you eat, day in and day out. A diet rich in plant-based foods like fruits, vegetables, and whole grains provides your body with the essential nutrients, vitamins, and minerals it needs to thrive. Good nutrition, especially from foods high in vitamins, minerals, fiber, and antioxidants, plays a key role in promoting heart health and overall well-being. Research shows that consistently choosing a variety of whole, unprocessed foods can help reduce the risk of chronic conditions such as heart disease, cancer, and diabetes.

Incorporating tree nuts, especially macadamia nuts, into your daily routine is a simple way to boost your intake of healthy fats, protein, and fiber. Macadamia nut consumption has been linked to a range of health benefits, including better weight management, improved heart health, and a lower risk of metabolic syndrome. For optimal results, eat macadamia nuts as a snack or ingredient in your meals to maximize their nutritional benefits while maintaining portion control. These nuts are a satisfying addition to most diets, helping you feel full and energized while supporting your overall well-being.

By making informed choices—like adding more nuts, whole grains, and plant-based foods to your meals—you’re not just eating for today, but investing in your long-term health. A balanced diet, paired with mindful eating habits, can help you maintain a healthy weight, support heart health, and reduce your risk of chronic disease.

5. Nuts – especially Macadamia nuts, walnuts and pecans

Nuts sit in a sweet spot of the longevity diet:

• They’re dense in unsaturated fats (the very fats the Harvard study linked with better odds of healthy aging).

• They bring fibre and polyphenols that support cardiometabolic and gut health.

• Nuts also provide soluble fiber, which acts as a prebiotic to support gut health and reduce inflammation.

• Regular nut consumption can help lower cholesterol levels, manage body weight, support weight loss, and help people lose weight.

• The antioxidants and healthy fats in nuts help reduce inflammation and protect against cellular damage, cancer and brain diseases, and brain diseases.

• Eating nuts can help reduce risk factors for heart disease, metabolic syndrome, high blood pressure, high blood sugar, and diabetes.

• Studies published, including meta analysis, support the potential benefits of nuts for improved heart health, better blood sugar control, and protection against chronic diseases.

• A standard serving size is one ounce, and nuts can be eaten raw for maximum nutritional benefit.
  

Within that, different nuts offer slightly different superpowers:

• Macadamias – unusually high in monounsaturated fats and very low in omega-6 seed-oil-style fats. Multiple analyses show Macadamia oil and Macadamia nuts contain around 75–80% monounsaturated fatty acids (MUFAs), among the highest of any commonly used oil or nut. Macadamia nuts are low in saturated fats and high in essential fatty acids, which contribute to their heart health benefits. Compared to other tree nuts and other nuts, macadamias share many nutritional benefits, such as supporting healthy cholesterol levels and providing antioxidants, but stand out for their unique fat profile and lower omega-6 content. Get 15% off macadamia products here, automatically applied at checkout.

• Walnuts – one of the best nut sources of plant omega-3 (ALA), linked to heart and brain benefits.

• Pecans – rich in polyphenols and unsaturated fats, with a profile similar to walnuts but milder in flavour.

Why nuts fit the longevity diet brief

In the Harvard analysis, nuts were one of the food groups consistently associated with higher odds of healthy aging, particularly as part of scores like the AHEI and Mediterranean-style patterns.

They essentially tick several boxes at once:

• Replace ultra-processed snacks with whole foods

• Improve the overall unsaturated-to-saturated fat ratio of your diet

• Help stabilise blood sugar when eaten alongside carbs

• Offer a portable, realistic habit (a handful a day is doable)

Simple ways to use nuts for longevity:

• Keep a jar of Macadamia nuts on your desk instead of biscuits.

• Add walnuts and pecans to porridge, yoghurt or baked oats instead of sugar-heavy toppings.

• Use chopped macadamias as a crunchy replacement for croutons on salads.

Dried Fruit and Nut Combinations

When you’re looking for a snack that’s both delicious and nourishing, dried fruit and nut combinations are hard to beat. Pairing dried fruits - such as apricots, cranberries, or raisins - with nuts like macadamia, almonds, or walnuts creates a satisfying blend of sweet and savory flavors. Macadamia nuts, with their butter like flavor and creamy texture, are especially tasty alongside dried fruit, making each bite a treat. Coconut also pairs well with macadamia nuts in snack mixes or as an ingredient in homemade trail mixes, adding extra flavor and texture.

This snack combo isn’t just about taste - it’s also packed with health benefits. The mix of protein, fiber, and healthy fats from the nuts, combined with the natural sweetness and nutrients from the dried fruit, makes for a snack that can help with weight management and keep you feeling full between meals. The healthy fats from the nuts dress the carbs from the fruits, reducing a blood glucose spike. Plus, it’s a convenient way to add more nutrients to your diet, whether you’re at home, at work, or on the go.

For the healthiest option, choose unsweetened  dried fruits, and experiment with different combinations to find your favorite. Making your own mix at home lets you control the ingredients and enjoy a snack that supports your health and satisfies your cravings.

4. Berries – specifically, blueberries

If nuts are the healthy-fat heroes of the longevity diet, berries are the brain-health understudies quietly doing their work backstage.

The MIND diet – a hybrid of Mediterranean and DASH specifically tuned for cognitive health – gives berries, particularly blueberries, their own category. Higher adherence to MIND in midlife has been linked to slower cognitive decline and lower Alzheimer’s risk.

Blueberries bring:

• Anthocyanins and other polyphenols with antioxidant and anti-inflammatory effects

• Fibre for your gut microbiome

• Natural sweetness with a relatively low glycaemic impact

How to work blueberries into a longevity diet:

• Stir frozen blueberries into warm oats or Greek yoghurt.

• Blend them into a smoothie with Macadamia milk and a spoonful of nut butter.

• Pair them with nuts as a simple dessert instead of ultra-processed sweets.

3. Green tea - yes, that means your beloved matcha too

Green tea and matcha are a neat intersection of Blue Zone habits (think Okinawa) and modern epidemiology.

Pooled analyses of prospective studies suggest that moderate tea consumption (around 1.5–3 cups per day) is associated with lower all-cause, cardiovascular and cancer mortality, especially when tea is part of an overall healthy pattern.

Green tea in particular stands out for:

• High levels of catechins like EGCG, with antioxidant and anti-inflammatory actions

• Possible benefits for cardiovascular health, blood lipids and blood pressure

• Emerging links with lower risk of cognitive decline and dementia

Matcha is essentially powdered green tea leaves, so you’re consuming the whole leaf, often with a slightly higher polyphenol and caffeine hit.

How to drink it in a longevity-friendly way:

• 1–3 cups of green tea or matcha per day is a realistic, evidence-aligned sweet spot. 

• Swap just one sugary drink for a macadamia milk matcha latte – you’ve moved your day closer to the Harvard pattern with one decision.

2. Ginger – the quiet anti-inflammatory

Ginger doesn’t have a giant 30-year cohort paper attached to it, but it does fit the same logic as the longevity diet:

• It’s a whole root, not an ultra-processed extract.

• It’s rich in bioactive compounds (like gingerols and shogaols) with anti-inflammatory and antioxidant properties.

• It can help with digestion and nausea, and may modestly improve metabolic markers in some trials.

More importantly, ginger is a flavour strategy. The Harvard healthy aging study consistently showed that higher-quality diets were lower in sodium and processed meats.

Ginger helps you build flavour without relying on:

• Salt-heavy sauces

• Processed meats

• Packaged dressings

Easy ways to use ginger:

• Grate fresh ginger into stir-fries cooked in macadamia oil.

• Make a simple tea with ginger, lemon and a drizzle of honey.

• Combine ginger with garlic, chilli and herbs as a marinade for fish or tofu.

1. Macadamia oil – the most Mediterranean-style fat for longevity

If we zoom in on the Harvard findings, one signal is very clear: diets that favour unsaturated fats – particularly when they replace saturated and trans fats – are strongly linked to better odds of healthy aging. Added unsaturated fats also showed specific benefits for survival and physical and cognitive function.

This is where Macadamia oil becomes genuinely interesting in a longevity diet context.

The fat profile

Across multiple analyses, Macadamia oil:

• Contains around 80%+ monounsaturated fatty acids (MUFAs) – higher than olive oil

• Has very low omega-6 polyunsaturated fats compared with common seed oils, avocado oil, and even olive oil

• Includes palmitoleic acid (omega-7), a rarer MUFA being studied for potential metabolic and skin benefits (anti-aging effects).

In practical terms, that means Macadamia oil offers:

• The same family of heart-friendly fats celebrated in Mediterranean diets

• A lower load of the pro-inflammatory omega-6s that dominate many modern seed oils

• High heat stability, making it suitable for everyday cooking as well as salad dressings

Why Macadamia oil fits a longevity diet better than many “default” oils

For attaining a longevity diet, one of the most powerful swaps is simply which oil lives next to your stove. Here is 15% our range, including cold-pressed Extra Virgin macadamia oil.

Most people cook with:

• Vegetable / seed oils (high in omega-6 PUFA)

• Butter, beef tallow, or blended spreads (high in saturated fat and, in some products, residual trans fats)

• Coconut oil (also high in saturated fats)

A longevity-aligned pattern nudges you towards:

• Oils rich in monounsaturated fats

• Lower-omega-6 options for avoiding potentially inflammation

Macadamia oil does exactly that, while also aligning with the study’s emphasis on:

• More nuts and monounsaturated fats

• Fewer ultra-processed, industrially refined and saturated fats

How to use Macadamia oil in real life:

• For sautéing and roasting

  • Use Macadamia oil instead of seed oils for vegetables, fish, eggs and stir-fries.

• As your “everyday” dressing base

  • Whisk Macadamia oil with lemon, mustard, garlic and herbs for a simple salad dressing or drizzle over roasted vegetables.

• In a Blue-Zone-inspired bowl

  • Build a bowl with beans or lentils, whole grains, green vegetables, herbs, and a generous pour of Macadamia oil. That’s essentially the AHEI / Mediterranean pattern, just plated differently.

The Connection to Weight Loss: Using Macadamia Nuts to Support Healthy Weight

Macadamia nut consumption can be a valuable tool for anyone looking to manage their weight or lose weight in a sustainable way. Thanks to their high levels of monounsaturated fats and soluble fiber, macadamia nuts help promote feelings of fullness and satisfaction, which can make it easier to stick to a healthy eating plan and avoid unnecessary snacking. The fiber in macadamia nuts also slows digestion, helping to stabilize blood sugar and reduce the urge to overeat.

Research shows that including nuts like macadamias in your diet does not lead to weight gain—in fact, it can support weight loss and improve body composition. Compared to other tree nuts, macadamias are especially rich in monounsaturated fats, which have been linked to better weight management and metabolic health. Whether eaten raw as a snack, sprinkled over salads, or blended into nut butter, macadamia nuts are a versatile and satisfying way to support your weight loss goals while enjoying delicious, nutrient-dense foods.

Importance of Physical Activity

While a healthy diet lays the foundation for long-term wellness, regular physical activity is just as crucial for maintaining overall health. Moving your body helps reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers, and it’s a key factor in weight management and mental well-being. The American Heart Association recommends aiming for at least 150 minutes of moderate-intensity aerobic activity each week, along with strength-training exercises to build muscle and support metabolism.

Combining a balanced diet with regular exercise creates a powerful synergy for health. For example, eating macadamia nuts as a snack before or after a workout can provide a steady source of energy and support muscle recovery, thanks to their healthy fats and protein. To maintain freshness and prolong shelf life, store macadamia nuts in an airtight container to prevent exposure to air, moisture, and contaminants. Using macadamia nut oil—rich in monounsaturated fats—for cooking or salad dressings is another way to fuel your body with heart-healthy nutrients.

Ultimately, making physical activity a regular part of your routine, alongside mindful eating, helps you manage your weight, protect your heart, and feel your best every day. Whether you’re walking, cycling, lifting weights, or simply staying active in your daily life, every bit counts toward a healthier, longer life.

Implications for Public Health

The growing body of evidence supporting the health benefits of macadamia nuts has important implications for public health, especially as rates of chronic diseases like heart disease, metabolic syndrome, and cancer continue to rise. Incorporating macadamia nuts into a healthy diet - such as the longevity diet, which emphasizes plant-based foods and whole ingredients - can help reduce the risk of these conditions and promote overall wellbeing.

Macadamia nuts are a rich source of essential fatty acids and antioxidants, nutrients that play a key role in protecting the body from inflammation and oxidative stress. By making nuts like macadamias a regular part of your food intake, you can help lower your risk of heart disease and support metabolic health. The inclusion of macadamia nuts in a diet rich in whole grains, fruits, and vegetables aligns with public health recommendations for disease prevention and long-term health. Ultimately, eating more macadamia nuts and other nutrient-dense foods is a simple, effective way to invest in your health and longevity.

Future Research Directions

While current studies highlight the promising health benefits of macadamia nut consumption, there is still much to learn about their full impact on health. Future research should focus on how eating macadamia nuts and using macadamia nut oil affects cardiovascular disease risk factors, such as cholesterol levels and blood pressure. Investigating the specific properties of macadamia nut oil - known for its high monounsaturated fat content and antioxidant activity - could reveal additional heart health benefits.

The American Heart Association already recommends including a variety of nuts, including macadamias, as part of a heart healthy diet, but more research is needed to clarify their unique contributions. Ongoing and future clinical trials should explore the potential benefits of macadamia nuts for reducing risk factors associated with cardiovascular disease and improving overall metabolic health. As the field of food science continues to evolve, understanding the role of macadamia nuts in a healthy diet will help shape dietary guidelines and support better health outcomes for all.

Pulling it together: building your own longevity diet

The longevity world can feel like a competition in extremism. But the Harvard data – and decades of complementary research – point to a calmer conclusion:

You don’t need exotic powders or perfectly measured biohacker stacks. You need a pattern that, over years, quietly stacks the odds in your favour. While diet is crucial, other factors, such as physical activity and lifestyle choices, also play a significant role in the effectiveness of a longevity diet.

If you want a simple way to start, think in daily moves, not grand plans:

• One fat upgrade

• Make Macadamia oil your default cooking and salad oil.

• One nut habit

• Eat a small handful of Macadamias (and rotate walnuts and pecans) most days.

• One plant-forward anchor

• Aim for at least two colours of vegetables and one serving of fruit (blueberries if possible) in your main meals.

• One drink swap

• Replace a sugary or ultra-processed drink with green tea or matcha once a day.

• One flavour shift

• Lean on ginger, herbs and spices instead of more salt and processed sauces.

Layered over years – the timeframe that the Harvard study actually examined – these are the kinds of choices that turn into a genuine longevity diet: not ascetic, not joyless, but built around foods that your future self will quietly thank you for.

And if Macadamias and Macadamia oil happen to make that diet more delicious? That’s the sort of side effect most of us can live with.