10 Health and Nutrition Tips That Are Actually Evidence-Based, Health Tips

1. Take Vitamin D3 If You Don't Get Much Sun Back in the day, most people got their vitamin D from the sun. The problem is that most people don't get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out. According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin (43). If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health. This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer (44, 45, 46, 47, 48, 49, 50).

2. 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 (51, 52).

3. 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 (53). 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 (54, 55, 56, 57). Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels (58, 59).

4. Do Some Cardio, or Just Walk More Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health. It is 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 (60, 61, 62).

5. 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.

6. Use Extra Virgin Olive Oil Extra virgin olive oil is the healthiest fat on the planet. It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation (63, 64, 65). Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes (66, 67).

7. Minimize Your Intake of Added Sugars Added sugar is the single worst ingredient in the modern diet. Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health (68). A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer (69, 70, 71, 72, 73).

8. Don't Eat a Lot of Refined Carbohydrates Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful. Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases (74, 75, 76, 77, 78).

9. Don't Fear Saturated Fat The "war" on saturated fat was a mistake. It is true that saturated fat raises cholesterol, but it also raises HDL (the "good") cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease (79, 80, 81, 82). New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease (83, 84).

10. Lift Heavy Things Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity (85, 86). The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.