Browse the evidence

Trans fatty acid intake should be kept below 1% of energy intake because they are harmful to cardiovascular risk, though current levels in some regions (like Spain) are low due to margarine regulations.

Minimize trans fats. Check labels for partially hydrogenated oils. Current regulations have largely reduced this risk in many markets.

Replacing saturated fats with polyunsaturated vegetable oils does not reduce cardiovascular disease, cardiovascular mortality, or total mortality, despite lowering serum cholesterol.

Current evidence from large clinical trials suggests that simply swapping saturated fats for polyunsaturated vegetable oils does not reduce your risk of heart attack or death, even if it lowers your cholesterol numbers. Relying on this substitution as a primary strategy for heart health protection is not supported by the data.

Adherence to a nutrient-dense carnivore diet (high fat, moderate protein, negligible carbohydrates) can induce remission of type 2 diabetes and hypertension in patients with long-standing disease history.

This case suggests that eliminating carbohydrates and eating a diet consisting only of animal products (meat, eggs, fats) may help reverse type 2 diabetes and hypertension, even in long-standing cases. However, this is based on a single patient who also had cancer and refused standard care. Do not attempt this without medical supervision, especially if you have kidney disease or are on medication, as dosages may need adjustment.

Systematic review evidence does not establish a strong or clear association between palm oil consumption and increased risk of cardiovascular disease or CVD-specific mortality.

Current systematic evidence does not support the claim that palm oil consumption increases cardiovascular disease risk. While palm oil contains saturated fats, the review found no strong link to CVD or mortality. Focus on maintaining a healthy overall diet pattern rather than avoiding palm oil specifically.

Whey protein supplementation (total 1.2 g/kg/d) during diet-induced weight loss does not produce clinically important improvements in muscle mass or strength in middle-aged postmenopausal women with obesity.

If you are a postmenopausal woman losing weight, eating more protein (up to 1.2g/kg) than the standard recommendation will not save your muscle mass or strength. You will still lose muscle, and your strength will not improve, regardless of whether you take whey protein supplements. Do not rely on protein alone to preserve muscle during a diet.

A Mediterranean diet supplemented with mixed nuts reduces diabetes risk, but the effect is not statistically significant compared to a low-fat control diet in this specific analysis.

Adding 30 grams of mixed nuts daily to a Mediterranean diet may help lower diabetes risk, but the evidence for this specific combination is less conclusive than for olive oil. It is still a healthy addition, but do not rely on it as the sole preventive strategy if you are at high risk.

Replacing saturated fat with linoleic acid-rich vegetable oils lowers serum cholesterol but does not reduce mortality from coronary heart disease or all-cause mortality, and may be associated with higher risk of death in those with greater cholesterol reductions.

Current dietary guidelines recommending the replacement of saturated fats with linoleic acid-rich vegetable oils (like corn or soybean oil) to lower cholesterol do not appear to reduce the risk of death from heart disease or all causes. In fact, this specific large-scale trial suggests that achieving lower cholesterol through this method might be associated with a higher risk of death. Individuals should be aware that lowering cholesterol via this specific dietary swap may not confer the expected survival benefit.