HealthLINE

27 Health and Nutrition Tips That Are Actually Evidence-Based

There is a lot of confusion when it comes to health and nutrition.

People, even qualified experts, often seem to have the exact opposite opinions.

However, despite all the disagreements, there are a few things that are well supported by research.

Here are 27 health and nutrition tips that are actually based on good science.

1. Don't Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don't get registered by the brain in the same way as calories from solid foods (1Trusted Source).

For this reason, when you drink soda, you end up eating more total calories (2Trusted Source, 3Trusted Source).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar (8Trusted Source).

2. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients (9).

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease (10Trusted Source, 11, 12Trusted Source).

Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism (13Trusted Source).

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14Trusted Source).

 Eat Fatty Fish

Pretty much everyone agrees that fish is healthy.

This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients (22).

Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression

 Don't Overcook or Burn Your Meat

Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.

The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer (38Trusted Source).

So, eat your meat, just don't overcook or burn it.

Avoid Bright Lights Before Sleep

When we're exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin (39Trusted Source, 40).

An interesting "hack" is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better 

 Eat Vegetables and Fruits

Vegetables and fruits are the "default" health foods, and for good reason.

They are loaded with prebiotic fiber, vitamins, minerals and all sorts of 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 all sorts of diseases

Make Sure to Eat Enough Protein

Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.

Protein is particularly important for weight loss, and works via several different mechanisms (53Trusted Source).

A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking (54Trusted Source, 55Trusted Source, 56Trusted Source, 57Trusted Source).

Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels 

 Don't Smoke or do Drugs, and Only Drink in Moderation

If you're a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.

If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies

Eat Eggs, and Don't Throw Away The Yolk

Whole eggs are so nutritious that they're often referred to as "nature's multivitamin."

It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people (106Trusted Source).

Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease (107Trusted Source).

What we're left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.

Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.