6 Health and Nutrition Tips That Are Actually Evidence-Based

Here are 6 health and nutrition tips that are actually based on good science.
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.
2. 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.

3. 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.
4. 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.
5. 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.
6. 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.