Browse the evidence

Substituting one daily serving of red meat with one daily serving of nuts is associated with a 30% lower risk of coronary heart disease in women.

If you eat red meat, try swapping one serving a day for a serving of nuts. This specific swap is linked to a 30% lower risk of heart disease in women. You don't have to eliminate meat entirely, but making this one swap can significantly improve your heart health profile.

Higher dietary intake of linoleic acid (LA) is inversely associated with the risk of coronary heart disease (CHD) events and CHD deaths in a dose-response manner.

Increase your intake of linoleic acid by choosing vegetable oils (like sunflower, safflower, soy, corn) and nuts instead of saturated fats (like butter, lard, or fatty meats). This substitution is associated with a lower risk of heart disease events and death. You do not need to fear linoleic acid causes inflammation; current evidence supports its cardiovascular benefits when used to replace saturated fats.

Adhering to a 'Western' dietary pattern (high in red/processed meats, refined grains, sweets, high-fat dairy, and french fries) significantly increases the risk of coronary heart disease in women.

To lower your risk of heart disease, limit foods characteristic of a 'Western' pattern: red and processed meats, refined grains, sweets, high-fat dairy, and french fries. Replacing these with fruits, vegetables, whole grains, legumes, fish, and poultry is associated with a significantly lower risk of coronary heart disease.

The combination of a high 'prudent' diet score and a low 'Western' diet score yields the lowest relative risk of coronary heart disease (RR 0.64) compared to other dietary pattern combinations.

For the best heart health outcomes, combine the benefits of a 'prudent' diet (more plants, fish, poultry) with the avoidance of a 'Western' diet (less red meat, processed foods, sweets). This dual approach offers the greatest reduction in coronary heart disease risk.

Adopting a low-carbohydrate diet pattern (high fat/protein, low carb) is not associated with an increased risk of coronary heart disease in women, and may moderately reduce risk if the fat and protein sources are vegetable-based.

If you choose to eat a low-carbohydrate diet, prioritize plant-based sources of fat (like nuts, seeds, avocados, olive oil) and protein (like beans, lentils, tofu) over animal products. This specific pattern is associated with a lower risk of heart disease in women, whereas general low-carb diets show no increased risk regardless of source.

High dietary glycemic load is strongly associated with an increased risk of coronary heart disease in women.

Focus on the quality and quantity of carbohydrates. High glycemic load foods (those that spike blood sugar significantly) are linked to nearly double the risk of heart disease. Choosing lower glycemic load carbohydrates helps mitigate this risk.

Long-term high intake of long-chain n-3 polyunsaturated fatty acids (PUFAs) is associated with a reduced risk of developing ulcerative colitis, whereas high intake of trans-unsaturated fatty acids is associated with an increased risk.

Focus on your overall dietary pattern rather than just cutting out all fat. Specifically, ensure you are getting long-chain n-3 fatty acids (found in fatty fish like salmon, mackerel, and sardines) as part of your long-term diet, as this may be associated with a lower risk of developing ulcerative colitis. Conversely, minimize trans-unsaturated fats (often found in processed foods) as high intake may be associated with increased UC risk. Note that simply taking fish oil supplements has not been proven to treat or prevent IBD in clinical trials.

Selective substitution of omega-6 linoleic acid (LA) for saturated fat does not provide cardiovascular benefits and may increase mortality, whereas increasing omega-3 PUFAs alongside LA reduces cardiovascular mortality.

If you want to improve heart health by changing fats, focus on increasing Omega-3s (like fish oil or flaxseed) rather than just replacing saturated fats with high-Omega-6 oils like safflower oil. The benefits of 'healthy fats' are driven by Omega-3s, not Omega-6.

A healthy diet (high in cereal fiber and polyunsaturated fat, low in trans fat and glycemic load) is associated with a significantly stronger reduction in diabetes risk among minority ethnic groups (Asians, Hispanics, Blacks) compared to Whites.

Adopting a diet rich in cereal fiber and polyunsaturated fats (like those found in nuts, seeds, and fish oils) while minimizing trans fats and high-glycemic carbohydrates can significantly lower your diabetes risk. This study suggests that if you belong to a minority ethnic group (Asian, Hispanic, or Black), this dietary approach might offer you even greater protection against diabetes than it would for a White person. Focus on the quality of your fats and fiber, not just calorie counting.

Reduction in industrially produced trans fat intake was the primary driver of improved dietary quality in the US adult population between 1999 and 2010, accounting for more than half of the total improvement.

While you should still aim to eat more fruits, vegetables, and whole grains, the single most impactful dietary change for public health in the US context has been the elimination of trans fats, largely achieved through food industry reformulation rather than individual choice. Focus on reading labels for 'partially hydrogenated oils' and supporting policies that limit these fats, as this structural change has driven the biggest improvements in dietary quality.

Adherence to a 'Western' dietary pattern, characterized by high intake of fried foods, salty snacks, eggs, and meat, is associated with an increased risk of AMI, particularly at high levels of consumption.

Limit your intake of fried foods, salty snacks, and processed meats. High consumption of these 'Western' pattern foods significantly increases your risk of heart attack.

High intake of refined carbohydrates and high glycemic index foods promotes oxidative stress and chronic inflammation via NF-κB-mediated signaling, contributing to insulin resistance and metabolic syndrome.

Focus on reducing refined carbohydrates and high glycemic index foods (like white rice and added sugars) to lower oxidative stress and inflammation. Opt for lower glycemic index options to help manage blood sugar and metabolic health, especially if you are overweight or have metabolic syndrome.

High intake of processed meats, particularly those cooked at high temperatures, increases the formation of genotoxic and carcinogenic compounds like heterocyclic amines and N-nitroso compounds, contributing to oxidative stress and colorectal cancer risk.

Limit intake of processed meats and avoid cooking red meat at high temperatures (e.g., grilling, charring) to reduce the formation of carcinogenic compounds and oxidative stress. Opt for fresh, unprocessed meats and gentler cooking methods.

Replacing saturated fatty acids (SFA) with monounsaturated fatty acids (MUFA) lowers LDL cholesterol but has an unclear or neutral effect on clinical cardiovascular disease events and mortality compared to SFA.

Swapping saturated fats for monounsaturated fats (like olive oil) will lower your bad (LDL) cholesterol. However, this swap alone may not be enough to prevent heart attacks or strokes. For better protection against heart disease, prioritize replacing saturated fats with polyunsaturated fats (like fish oils, walnuts) or whole grains instead.

Dairy fat has a less adverse impact on cardiovascular disease risk compared to other animal fats (like meat), but it still increases CVD risk relative to unsaturated fatty acids.

Dairy fat (from cheese, butter, milk) is not as bad for your heart as fat from red meat, but it is still worse than unsaturated fats (like olive oil or fish). To protect your heart, limit high-fat dairy and replace it with unsaturated fats or whole grains. You don't need to eliminate dairy, but don't rely on it for heart health.

Substituting red meat with fish or low-quality carbohydrates results in less favorable lipid changes compared to substituting with high-quality plant proteins.

If you replace red meat with fish or refined carbohydrates, you may not see the same cholesterol benefits as if you replaced it with plant proteins. While fish is better than red meat for LDL, plant proteins are the best option for improving lipid profiles.

Endurance training progressively increases fat oxidation during exercise by shifting substrate reliance from plasma free fatty acids to intramuscular triglycerides (IMTG), with significant metabolic adaptations occurring as early as 5 days of training.

If you start an endurance training program, expect your body to become more efficient at burning fat within the first week, even before you see weight loss. This happens by shifting fuel use from blood fats to stored fat inside your muscles. Stick with it; the metabolic shift is real and measurable early on.

Among overweight women, higher intake of trans, saturated, and animal fats is associated with greater long-term weight gain, whereas total fat percentage shows only a weak association.

If you are overweight, paying attention to the *type* of fat you eat matters more than the total amount. Specifically, increasing your intake of trans fats, saturated fats, and animal fats is associated with greater weight gain over time. You do not need to fear monounsaturated or polyunsaturated fats as much, as they were not associated with weight gain in this study. Focus on quality of fat sources rather than just total fat grams.

Creatine supplementation combined with resistance training does NOT significantly increase fat mass in older adults.

You do not need to worry about gaining fat when taking creatine; it adds muscle, not fat.

When comparing high-monounsaturated fat diets directly to high-polyunsaturated fat diets, triglyceride levels are modestly but consistently lower on the polyunsaturated fat diet.

If your primary concern is lowering triglycerides (rather than LDL), choosing polyunsaturated oils (like corn, sunflower, or safflower oil) over monounsaturated oils (like olive oil) may provide a small additional benefit. However, for LDL cholesterol, both types of oils are equally effective when replacing saturated fat.

Consuming a high-fat diet during endurance training is detrimental to endurance performance and leads to suboptimal adaptations compared to a high-carbohydrate diet.

Do not rely on a high-fat diet to improve your endurance performance. While it may increase your ability to burn fat, it significantly impairs your ability to perform at high intensities and overall endurance capacity compared to a high-carbohydrate diet. Prioritize carbohydrates for training fuel.

Higher circulating levels of linoleic acid (LA), the primary omega-6 polyunsaturated fatty acid, are associated with significantly lower total mortality and cardiovascular disease mortality in older adults, with no evidence of increased risk.

For older adults, maintaining higher levels of linoleic acid (found in vegetable oils like soybean, corn, and sunflower oil) is associated with a lower risk of dying from heart disease or other causes. This benefit appears independent of omega-3 intake, suggesting that consuming recommended amounts of LA-rich oils is safe and potentially beneficial for longevity.

Higher circulating levels of linoleic acid (LA) are specifically associated with a ~50% lower risk of non-arrhythmic coronary heart disease (CHD) mortality, while other omega-6 fatty acids (AA, GLA, DGLA) show no significant association with mortality.

If you consume linoleic acid (LA) through vegetable oils, it is specifically linked to a significantly lower risk of dying from non-arrhythmic heart disease. Other omega-6 fats like Arachidonic Acid (AA) do not show this protective effect, highlighting that not all omega-6s are the same.

Five days of high-fat, low-carbohydrate dieting followed by one day of carbohydrate restoration enhances fat oxidation and spares muscle glycogen during prolonged submaximal cycling, but does not improve time trial performance compared to a standard high-carbohydrate diet.

If you are an endurance athlete, switching to a high-fat, low-carb diet for 5 days and then eating high carbs for 1 day before a race will change your metabolism to burn more fat. However, this strategy does not make you faster than eating a standard high-carb diet. The metabolic shift is real, but it does not provide a performance advantage in time trials.