Browse the evidence

Consumption of okra (Abelmoschus esculentus) lowers serum cholesterol and reduces cardiovascular disease risk through the binding of bile acids and cholesterol by soluble fiber (mucilage).

Include okra in your diet to help manage cholesterol. The soluble fiber (mucilage) in okra binds to cholesterol and bile acids, helping to lower serum cholesterol levels and reduce heart disease risk. You can consume it fresh, dried, fried, or boiled.

Okra consumption helps stabilize blood sugar levels and may assist in managing type 2 diabetes by slowing the absorption of sugar from the intestinal tract.

Eat okra to help manage blood sugar levels. The high fiber content slows down sugar absorption in the intestines, which helps minimize blood sugar spikes. This makes okra a useful vegetable for people with diabetes.

The Portfolio Dietary Pattern significantly reduces estimated 10-year coronary heart disease (CHD) risk by approximately 13% compared to a standard NCEP Step II diet.

Following the Portfolio Dietary Pattern not only lowers cholesterol but also reduces your estimated 10-year risk of having a coronary heart disease event by about 13%. This benefit is calculated based on improvements in cholesterol, blood pressure, and inflammation markers achieved by consuming specific plant-based foods daily alongside a standard low-saturated-fat diet.

The Portfolio Dietary Pattern significantly reduces systolic and diastolic blood pressure, as well as C-reactive protein (inflammation), compared to a standard NCEP Step II diet.

In addition to lowering cholesterol, the Portfolio Dietary Pattern helps reduce blood pressure and inflammation (measured by CRP). By consuming specific plant-based foods daily, you can achieve modest but significant improvements in these cardiovascular risk factors compared to a standard low-saturated-fat diet.

Supplementation with 500 mg/day of water-soluble cinnamon extract (Cinnulin PF) for 12 weeks significantly reduces fasting blood glucose and systolic blood pressure in pre-diabetic adults with metabolic syndrome.

If you are pre-diabetic and have metabolic syndrome features, a standardized water-soluble cinnamon extract (Cinnulin PF) taken at 500mg daily for 12 weeks may help lower your fasting blood sugar and systolic blood pressure. This effect was not seen in blood lipids. Ensure the product is standardized, as regular cinnamon powder varies in potency.

Supplementation with 500 mg/day of water-soluble cinnamon extract for 12 weeks leads to a small but statistically significant increase in lean mass and a decrease in body fat percentage in pre-diabetic adults.

In addition to lowering blood sugar, this specific cinnamon extract may help slightly improve body composition (more lean mass, less fat) in pre-diabetic individuals over 12 weeks. This effect is small and should be viewed as a potential benefit alongside blood sugar management, not a primary weight loss strategy.

e-Health and m-Health interventions delivered via mobile phones or the Internet are effective in promoting physical activity and healthy diets in developing countries.

In developing countries, using mobile phones or internet-based programs to encourage exercise and better eating habits is a proven strategy. These digital tools can reach large populations effectively, helping people adopt healthier lifestyles to prevent chronic diseases.

High intake of sugar-sweetened beverages, particularly those containing high fructose corn syrup, increases the risk of developing type 2 diabetes mellitus (T2DM) and obesity by raising blood glucose levels and BMI.

Avoid sugar-sweetened beverages, including those with high fructose corn syrup, as they directly raise blood glucose and BMI, increasing T2DM risk. Be aware that diet soft drinks may also negatively impact insulin resistance due to glycated chemicals, so water or unsweetened alternatives are safer choices for metabolic health.

High intake of white rice is associated with an increased risk of type 2 diabetes mellitus, particularly in certain populations such as Japanese women.

Be aware that high intake of white rice may increase the risk of T2DM, especially in populations where it is a staple. Consider moderating white rice consumption and exploring whole grain alternatives.

Switching from animal-based foods to novel plant-based meat alternatives (PBMAs) without careful planning leads to significant micronutrient deficiencies (calcium, potassium, magnesium, zinc, Vitamin B12) and increased intake of public health-sensitive nutrients (saturated fat, sodium, sugar).

If you are replacing meat with plant-based meat alternatives, check the label. You may be missing out on calcium, zinc, and Vitamin B12 while consuming more salt and saturated fat. To maintain nutritional adequacy, prioritize traditional plant sources like beans, nuts, and seeds, and consider supplements if you are vegan.

Consumption of high-temperature cooked foods (grilled, fried, baked) significantly increases systemic Advanced Glycation End Products (AGEs), which promotes oxidative stress, inflammation, and endocrine disruption, particularly in women with PCOS.

Prioritize cooking methods like steaming, boiling, or stewing over grilling, frying, or baking. These high-temperature techniques create Advanced Glycation End Products (AGEs) that can disrupt hormones and increase inflammation. If you do cook with dry heat, marinate meats in acidic solutions (vinegar/lemon) which can reduce AGE formation, and avoid charring.

Vitamin D3 supplementation can attenuate the negative effects of AGEs in women with PCOS by down-regulating the AGE-RAGE interaction and supporting steroidogenesis.

If you have PCOS, check your Vitamin D levels. Supplementation can help reduce the inflammatory impact of AGEs and support healthy hormone production. This is particularly important if you are deficient.

Omega-3 polyunsaturated fatty acids (PUFA) counteract insulin resistance by modulating mitochondrial bioenergetics and reducing endoplasmic reticulum (ER) stress.

Omega-3s may help improve cellular metabolism and reduce stress in tissues like the liver and muscle, potentially supporting insulin sensitivity. However, human studies are inconsistent, so they should be viewed as a supportive part of a broader metabolic health strategy, not a standalone cure for insulin resistance.

Restaurant calorie labeling interventions produce mixed results on consumer calorie intake, with some evidence of reduced calories purchased in fast-food and cafeteria settings but no significant effect in many real-world restaurant contexts.

Calorie labels on menus are not a guaranteed fix for overeating. They seem to work best in fast-food and cafeteria settings where choices are more standardized, but often fail in full-service restaurants. To make labels effective, they should be simple (like traffic lights) or combined with daily calorie recommendations, rather than just listing numbers.

Modified calorie labels, such as traffic light systems or daily calorie recommendations, can encourage lower-calorie purchases, potentially more effectively than calorie labels alone in some contexts.

If you are designing a menu or choosing food, look for modified labels like traffic lights or daily calorie recommendations. They can help you make lower-calorie choices, especially when combined with plain calorie numbers.

A higher ratio of evening-to-morning energy intake is positively associated with increased BMI and lower diet quality.

If you are trying to manage your weight, try to shift more of your daily calories to earlier in the day. Specifically, aim to have a higher proportion of your energy intake in the morning compared to the evening. Studies suggest that a higher ratio of evening-to-morning intake is linked to higher BMI.

Skipping breakfast is associated with higher energy and carbohydrate intake at dinner, which correlates with overweight/obesity in children.

If you skip breakfast, be aware that you may be compensating by eating more, especially carbohydrates, at dinner. This pattern is linked to higher rates of overweight in children. Consider eating a small breakfast to stabilize intake throughout the day.

Higher energy intake at lunch is associated with an increased likelihood of overweight in pre-school children.

For parents of pre-school children, monitoring lunch energy intake is important. A 100 kcal increase at lunch is associated with a significant increase in the likelihood of the child being overweight.

Transplantation of Faecalibacterium prausnitzii prevents diabetes by restoring gut microbiota balance, reducing inflammation, and improving insulin sensitivity.

Focus on dietary strategies that promote the growth of Faecalibacterium prausnitzii, such as consuming high-fiber foods (resistant starch, inulin, polyphenols). While direct transplantation is a medical intervention, dietary changes are the primary accessible method to support this beneficial bacteria and improve metabolic health.

Testosterone replacement therapy may have beneficial effects on cardiovascular health in men with coronary artery disease or chronic heart failure, improving exercise tolerance and vascular reactivity.

If you have heart disease, TRT might actually help your heart function and exercise capacity. It does not appear to increase heart risk and may improve blood flow. Discuss this with your cardiologist.

Zinc supplementation appears to enhance thyroid hormone levels, particularly T3, and may help treat subclinical hypothyroidism associated with zinc deficiency.

If you have hypothyroidism or fatigue, check your zinc levels. Correcting a zinc deficiency may improve thyroid hormone levels, particularly T3.

Conservative fluid intake strategies are recommended for ultra-endurance events in moderate conditions to avoid hyponatremia, while oral sodium supplementation assists in maintaining hydration balance.

In moderate weather, do not over-drink. Aim for 500-800 mL/h on the bike and 300-500 mL/h on the run. Include sodium in your fluids to prevent hyponatremia. Smaller athletes should drink less.

Six weeks of supervised jump rope exercise training significantly improves insulin sensitivity and increases plasma adiponectin levels in obese Korean male adolescents.

If you are an obese adolescent, engaging in 40 minutes of jump rope exercise five days a week for six weeks can significantly improve your body's sensitivity to insulin and boost your levels of adiponectin, a hormone that helps protect against diabetes. This improvement happens even if other inflammatory markers don't change immediately. Start with lower intensity and gradually increase your jumping speed and duration as your fitness improves.

Treatment of obstructive sleep apnea (OSA) with Continuous Positive Airway Pressure (CPAP) improves neurologic recovery, reduces sleepiness, and may reduce recurrent vascular events in stroke patients.

If you have been diagnosed with sleep apnea after a stroke, using CPAP as prescribed is one of the most effective ways to protect your brain and body from future damage. Work with your doctor to find a mask that fits well and use it every night, even if it feels awkward at first.