9 Health and Nutrition Tips That Are Actually Evidence-Based

Here are 9 health and nutrition tips that are actually based on good science.
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 .
2. 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.

3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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. The bottom line A few simple steps can go a long way toward improving your diet and wellness. Still, if you’re trying to live a healthier life, don’t just focus on the foods you eat. Exercise, sleep, and social relationships are also important. With the tips above, it’s easy to get your body feeling great every day.