Health and Nutrition Tips That Are Actually Evidence-Based

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  1. Take vitamin D3 if you don’t get much sun exposure
    Sunlight is a great source of vitamin D.

Yet, most people don’t get enough sun exposure.

In fact, about 41.6% of the U.S. population is deficient in this critical vitamin.

If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.

Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer.

  1. Eat vegetables and fruits
    Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

  1. Make sure to eat enough protein
    Eating enough protein is vital for optimal health.

What’s more, this nutrient is particularly important for weight loss.

High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night.

Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

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  1. Do some cardio
    Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.

  1. Don’t smoke or do drugs, and only drink in moderation
    If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait.

If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

  1. Use extra virgin olive oil
    Extra virgin olive oil is one of the healthiest vegetable oils.

It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes.

  1. Minimize your sugar intake
    Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health.

High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.

  1. Don’t eat a lot of refined carbs
    Not all carbs are created equal.

Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.

Studies show that refined carbs are linked to overeating and numerous metabolic diseases.

  1. Don’t fear saturated fat
    Saturated fat has been controversial.

While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease.

New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease (82Trusted Source, 83Trusted Source).

  1. Lift heavy things
    Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

  1. Avoid artificial trans fats
    Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease.

While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.

  1. Use plenty of herbs and spices
    Many incredibly healthy herbs and spices exist.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

  1. Take care of your relationships
    Social relationships are incredibly important not only for your mental well-being but also your physical health.

Studies show that people who have close friends and family are healthier and live much longer than those who do not.

  1. Track your food intake every now and then
    The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.

It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.

  1. If you have excess belly fat, get rid of it
    Belly fat is particularly harmful.

It accumulates around your organs and is strongly linked to metabolic disease.

For this reason, your waist size may be a much stronger marker of your health than your weight.

Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat.

  1. Don’t go on a diet
    Diets are notoriously ineffective and rarely work well in the long term.

In fact, dieting is one of the strongest predictors for future weight gain.

Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.

Weight loss should follow as you transition to whole, nutritious foods.

  1. Eat eggs, yolk and all
    Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.”

It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people.

Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk.

Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.


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