Browse the evidence

High intake of trans-fatty acids and foods with a high glycemic index or load significantly increases the risk of coronary heart disease.

Limit intake of trans-fatty acids and foods with a high glycemic index or load, as higher consumption is strongly associated with an increased risk of coronary heart disease.

Consuming 30-60 g of carbohydrate per hour during endurance exercise lasting >70 minutes improves performance and maintains blood glucose.

For workouts longer than 70 minutes, drink a sports drink containing 6-8% carbohydrates. Aim for 30-60 grams of carbs per hour, sipping small amounts every 10-15 minutes.

Post-exercise carbohydrate intake of approximately 1 g/kg body mass optimizes early-phase (0-4 h) muscle glycogen resynthesis rates.

To maximize glycogen recovery after intense exercise, consume about 1 gram of carbohydrates per kilogram of body weight within the first 4 hours. This is the most effective strategy for rapid refueling. If you cannot eat immediately, ensure you consume enough total carbohydrates over the next 8+ hours, as the total amount matters more than the exact timing in the later recovery phase.

Adherence to a Mediterranean-style diet rich in unsaturated fatty acids (specifically extra-virgin olive oil or nuts) significantly reduces the risk of major cardiovascular events and type 2 diabetes compared to a low-fat control diet.

Replace refined carbohydrates and saturated fats with unsaturated fats, specifically by adding 4 tablespoons of extra-virgin olive oil or 30 grams of mixed nuts to your daily diet. You do not need to restrict calories or count fat grams; focus on incorporating these whole-food sources of healthy fats consistently.

Adherence to a Mediterranean diet reduces pro-inflammatory cytokines (TNF-α, IL-6, CRP) and improves gut microbiota composition, leading to weight loss and reduced systemic inflammation even without caloric restriction.

Adopting a Mediterranean-style diet—rich in vegetables, fruits, whole grains, and olive oil—can reduce inflammation and promote modest weight loss, even if you don't strictly count calories. Focus on food quality and gut health.

A traditional Mediterranean-type diet, emphasizing plant foods and plant protein, is a well-tested healthy dietary pattern to reduce cardiovascular disease.

Adopt a Mediterranean-style eating pattern. Emphasize plant-based foods, use healthy oils like olive oil, and include nuts and legumes. This pattern has been shown in major studies to significantly reduce heart disease events.

Replacing saturated fatty acids (SFA) with polyunsaturated fatty acids (PUFA), specifically linoleic acid (LA) found in seed oils, reduces cardiovascular disease (CVD) risk and is safe for long-term consumption.

Follow established dietary guidelines: limit saturated fats (like butter and lard) and replace them with unsaturated fats, including seed oils (like soybean, corn, or canola oil), to support heart health. The scientific consensus supports the safety and benefit of these oils.

Trans-fatty acids (TFAs) increase the risk of coronary heart disease and sudden death more strongly than any other nutrient, primarily by raising LDL cholesterol and lowering HDL cholesterol.

Avoid trans-fatty acids completely. They are found in partially hydrogenated oils used in many processed foods. A 2% increase in energy from TFAs is linked to a 23% higher risk of heart disease. Check labels for 'partially hydrogenated oils' and avoid these products entirely.

A 2-year low-carbohydrate diet produces greater weight loss and superior lipid profile improvements compared to a low-fat diet, while a Mediterranean diet offers superior glycemic control for individuals with type 2 diabetes.

If you struggle with weight loss on low-fat diets, try restricting carbohydrates. A low-carb approach (starting at 20g/day and moving to 120g/day) led to nearly double the weight loss of a standard low-fat diet in this 2-year study, along with better improvements in cholesterol ratios. If you have diabetes, a Mediterranean diet may offer better blood sugar control.

Replacing 5% of energy intake from saturated fat with unsaturated fats reduces the risk of coronary heart disease in women by 42%, whereas replacing it with carbohydrates yields a smaller benefit.

To lower your risk of heart disease, focus on swapping the type of fat you eat rather than just cutting down on fat overall. Specifically, replace 5% of your daily calories from saturated fats (found in red meat, butter, full-fat dairy) with unsaturated fats (found in olive oil, nuts, avocados, fish). This specific swap is linked to a significant 42% reduction in heart disease risk.

Replacing 2% of energy intake from trans unsaturated fat with unhydrogenated unsaturated fats reduces the risk of coronary heart disease in women by 53%.

Eliminate trans fats from your diet to significantly lower your heart disease risk. Specifically, replace just 2% of your daily calories from trans fats (found in some fried foods and baked goods made with partially hydrogenated oils) with unsaturated fats (like those in olive oil, nuts, or fish). This specific swap is linked to a 53% reduction in heart disease risk.

Consuming 30–60 g/h of carbohydrate during exercise lasting longer than one hour improves performance by sparing muscle glycogen and maintaining blood glucose, while intakes up to 90 g/h using multiple transportable carbohydrates (glucose:fructose 2:1) maximize oxidation rates for ultra-endurance events.

For any event lasting over an hour, consume 30-60 grams of carbohydrates per hour. If the event is longer than 2.5 hours, aim for up to 90 grams per hour by using products that mix glucose and fructose (look for a 2:1 ratio). This maximizes your energy delivery and performance. Practice this in training to ensure your stomach can handle it.

Replacing saturated and trans fats with unsaturated fats (monounsaturated or polyunsaturated) significantly reduces the risk of coronary heart disease, whereas simply reducing total fat intake without regard to fat type does not provide the same benefit.

Stop focusing on 'low-fat' labels. Instead, swap high-saturated fat foods (like fatty meats and full-fat dairy) and trans fats (like some baked goods) with unsaturated fats (like olive oil, nuts, and fish). This specific swap is proven to lower heart disease risk more effectively than just eating less fat overall.

Trans fatty acids significantly increase the risk of coronary heart disease by raising LDL cholesterol, lowering HDL cholesterol, increasing lipoprotein(a), and promoting insulin resistance.

Avoid trans fats completely. They are found in partially hydrogenated oils, often in baked goods, crackers, and fried foods. Eliminating them significantly lowers heart disease risk.

Ad libitum diets with moderately high protein content (25% energy) and low glycemic index (LGI) significantly reduce weight regain and improve maintenance compared to low-protein/high-glycemic index (HP/HGI) diets in previously obese adults.

To maintain weight loss, prioritize a diet with higher protein (around 25% of calories) and lower glycemic index carbohydrates. You do not need to count calories strictly; eat until satisfied. This approach helps you stay full and prevents the common trap of regaining weight, especially if you switch back to a standard high-carb, low-protein diet.

Replacing saturated fatty acids (SFA) with polyunsaturated fatty acids (PUFA) or whole grains reduces cardiovascular disease (CVD) risk, whereas replacing SFA with refined carbohydrates does not reduce risk and may increase it.

To lower your heart disease risk, do not just cut saturated fats (found in butter, cheese, fatty meats). You must replace them with the right things. Swap them for unsaturated fats (like olive oil, nuts) or whole grains (oats, brown rice). Avoid replacing them with refined carbohydrates (white bread, sugar), as this does not lower risk and may increase it. Plant proteins are also a beneficial replacement option.

Replacing trans fatty acids with unsaturated fats significantly reduces the risk of coronary heart disease, whereas replacing saturated fat with carbohydrates provides little to no benefit.

Eliminate trans fats completely by avoiding partially hydrogenated oils. Replace saturated fats (found in red meat and dairy) with unsaturated fats (found in nuts, fish, soy, and non-hydrogenated vegetable oils). Do not replace saturated fats with refined carbohydrates (like white bread or sugar), as this offers little heart benefit. Reducing red meat and dairy while increasing nuts, fish, and vegetable oils improves your fatty acid mix and reduces heart disease risk.

Replacing saturated fat with polyunsaturated fat reduces the risk of coronary heart disease, whereas replacing saturated fat with carbohydrates does not significantly reduce risk.

If you consume saturated fats (from red meat, butter, cheese), try replacing some of them with unsaturated fats (from nuts, seeds, fish, olive oil). This substitution lowers heart disease risk. However, simply cutting saturated fat and eating more carbohydrates (bread, pasta, sugar) will not lower your heart disease risk.

Replacing saturated fat with refined carbohydrates does not reduce coronary heart disease (CHD) risk and may increase it, whereas replacing saturated fat with unsaturated fats (monounsaturated or polyunsaturated) reduces CHD risk.

Do not simply cut fat to reduce heart disease risk. If you reduce saturated fats (like butter or fatty meats), replace them with unsaturated fats (like olive oil, nuts, or fish) rather than refined carbohydrates (like white bread or sugar). Replacing saturated fat with refined carbs offers little to no benefit for heart disease risk.

High intake of refined carbohydrates and sugary beverages is associated with an increased risk of type 2 diabetes and coronary heart disease, whereas high intake of fiber from whole grains is associated with lower risks of these conditions.

Focus on the quality of your carbohydrates. Replace refined sugars and starches (found in sugary drinks, white bread, and pastries) with whole grains and high-fiber foods. This shift lowers the risk of type 2 diabetes and heart disease.

Trans-fatty acids from partially hydrogenated oils have the most adverse health effects on a gram-for-gram basis, increasing LDL, decreasing HDL, and raising CHD risk more than saturated fats.

Avoid foods containing partially hydrogenated oils, as they contain industrial trans fats which are highly harmful to heart health. Check nutrition labels for this ingredient. Natural trans fats in small amounts from animal products are not the primary concern.

Replacing saturated fat with either monounsaturated or polyunsaturated fat significantly lowers total and LDL cholesterol, with no significant difference in efficacy between the two unsaturated fat types.

To lower your LDL cholesterol, swap saturated fats (like butter or fatty meat fat) for unsaturated fats. You can use monounsaturated oils (olive, canola) or polyunsaturated oils (corn, sunflower, safflower). The paper shows they work equally well for lowering LDL. Focus on the substitution itself rather than choosing one specific 'premium' oil over another for lipid benefits.

In older adults (mean age ≥50 years) undergoing energy-restricted weight loss, consuming higher protein diets (≥1.0 g/kg/d or ≥25% of energy) preserves lean mass and increases fat mass loss compared to normal protein intakes (<1.0 g/kg/d or <25% of energy).

If you are an older adult trying to lose weight, ensure your protein intake is at least 1.0 gram per kilogram of body weight per day (or makes up at least 25% of your calories). This strategy helps you lose more fat and keep more muscle compared to eating less protein, without needing to change your exercise routine.

Adherence to a diet high in fruit, vegetables, nuts, legumes, fish, and whole-fat dairy is associated with significantly lower all-cause mortality and cardiovascular disease risk across diverse global populations, particularly in lower-income countries.

Focus your daily diet on increasing the intake of six specific food groups: fruits, vegetables, legumes, nuts, fish, and whole-fat dairy. Aim to consume these foods in amounts that exceed the median intake of your local population. This pattern is associated with a 30% lower risk of death and an 18% lower risk of cardiovascular events. This is particularly impactful in lower-income regions where these foods are less commonly consumed.