7 Health and Nutrition Tips That Are Actually Evidence-Based

1. Avoid Artificial Trans Fats Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (87, 88, 89, 90). It is best to avoid them like the plague.

2. Use Plenty of Herbs and Spices There are many incredibly healthy herbs and spices out there. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (91, 92, 93, 94). You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

3. Take Care of Your Relationships Social relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well. Studies show that people who are close with friends and family are healthier and live much longer than those who are not (95, 96, 97).

4. Track Your Food Intake Every Now and Then The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter. This is important to know how many calories you are eating. It is also essential to make sure that you're getting in enough protein, fiber and micronutrients. Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet (98). Basically, anything that increases your awareness of what you are eating is likely to help you succeed. I personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.

5. If You Have Excess Belly Fat, Get Rid of it Not all body fat is equal. It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease (99, 100). For this reason, your waist size may be a much stronger marker for your health than the number on the scale. Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat (101, 102, 103, 104). This article lists 6 evidence-based ways to lose belly fat.

6. 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 (105). 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 a natural side effect of better food choices and improved metabolic health.

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