7 Health and Nutrition Tips That Are Actually Evidence-Based

Healthy eating habits are the key to a good long life. A healthy nutrition keeps you disease-free and ensures your body stays fit and healthy, even as you age.

However, there is always a lot of confusion when it comes to what foods are good and bad for the body. Even experts sometimes differ on this issue.

Consequently, there are loads of offline and online health reviews, which tell you what a healthy nutrition consists of and the types of food you should stay away from, especially if you have terminal illnesses.

Nonetheless, there are some well-documented science-based findings about health and nutrition, which you cannot dispute. Here are some health and nutrition tips that are actually evidence-based.

1.     Stay away from artificial trans-fat

Artificial or synthetic fat is a very harmful fat linked to body inflammation and different kinds of heart diseases. Compared to saturated fat it is worse, as it increases LDL, the bad cholesterols by lowering the level of HDL, good cholesterols. It is best to avoid it.

2.     Add nuts to your meals

Despite the fact that nuts have high levels of fat, they are very healthy ad nutritious. This is because you can find the right balance of fiber, magnesium, vitamin E and other important nutrients.

Studies have also found that nuts can help you lose weight, thus helping you fight type 2 diabetes and different kinds of cardiovascular diseases.

Moreover, 10-15% of its calories are not absorbed, and scientific evidence shows that they can boost metabolism. One study found that almonds increased weight loss by up to 62% when compared to complex carbohydrates.

3.     Drink water before meals

Drinking loads of water or just enough of it has numerous benefits to the body. It can help boost the number of calories your burn on a daily basis.

Two studies have found it to boost metabolism by up to 24-30% within 1-1.5 hours. This means that if you drink up to 2 liters of water per day, you can manage to burn 96 more calories.

It is recommendable that you drink water 30 minutes before your meals. One particular study found that half a liter of water taken 30 minutes before a meal each day, increased weight loss by up to 44%.

4.     Eat eggs and do not throw away the yolk

Whole eggs are very nutritious and often known as natures multivitamins. Most people often believe that eggs are bad due to their cholesterol. However, studies have shown that the cholesterol has no effect on blood cholesterol in most people.

It is highly nutritious, with the yolk having most of the nutritional benefits. So do not throw away the yolk.

5.     Minimize your intake of added sugars

Added sugar is the worst ingredient in any kind of diet. Yes, you can still use it on tea and even cooking every now and then, but in small amounts as large amounts can bring problems to your metabolic health.

Besides, high consumption of added sugar has been linked to numerous diseases like type 2 diabetes, obesity, different kinds of heart diseases as well as various forms of cancer.

6.     Do not eat processed junk food

Always stay away from processed junk food and eat real food instead, as it is the major cause of obesity and other body ailments.

Moreover, junk foods are very addictive and can make you eat more than your body needs, as they consist mostly of added sugar and refined grains. Additionally, they have low levels of micronutrient, protein and fiber, making them highly unhealthy to consume.

7.     Eat more vegetables and fruits

Vegetables and fruits are healthy and nutritious to the body, as they have loads of prebiotic fiber, minerals, vitamins as well as all sorts of antioxidants that are beneficial to the body.

Studies have also shown that people who eat more vegetables and fruits tend to live a longer life and have a lower risk to some diseases like heart diseases, obesity, and type 2 diabetes among others.


Conclusively, eating a healthy nutritious meal on a daily basis is the key to a better and longer life. It is never late to start the journey to a healthier lifestyle.

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