Browse the evidence

Adequate fruit and vegetable intake (>5 days/week meeting ≥100g/day threshold) and a balanced meat-vegetable diet are protective against stroke, reducing risk by approximately 41-57% compared to low intake or vegan diets.

Eat more fruits and vegetables daily (aim for >100g each) and maintain a balanced diet that includes moderate amounts of meat. This combination is strongly associated with a significantly lower risk of stroke compared to low intake or strict vegan diets. Focus on variety and balance rather than extreme restriction.

Adherence to a Mediterranean-style diet supplemented with extra-virgin olive oil or mixed nuts significantly reduces the risk of stroke, myocardial infarction, and cardiovascular death by approximately 30% without requiring caloric restriction or weight loss.

Adopt a Mediterranean-style eating pattern that emphasizes extra-virgin olive oil and mixed nuts. You do not need to restrict calories or lose weight to get the significant (approx. 30%) reduction in stroke and heart attack risk associated with this diet.

Alcohol abstinence significantly reduces the recurrence of atrial fibrillation (AF) and lowers AF burden compared to continued alcohol consumption in patients with paroxysmal AF.

If you have paroxysmal atrial fibrillation, stopping alcohol consumption completely reduces the frequency and duration of AF episodes compared to continuing to drink.

High intake of industrially produced trans fats increases the risk of type 2 diabetes and cardiovascular disease, while polyunsaturated fats are inversely associated with diabetes incidence.

Avoid industrially produced trans fats, as they are linked to a higher risk of type 2 diabetes. Instead, include polyunsaturated fats in your diet, which are associated with a lower risk of developing the disease.

High consumption of ultra-processed foods is associated with increased risks of obesity, type 2 diabetes, and cardiovascular disease, independent of nutrient profile.

Reduce your intake of ultra-processed foods (items with industrial ingredients, additives, or intense processing) by focusing on whole, minimally processed foods. This shift is supported by strong evidence to lower your risk of obesity, diabetes, and heart disease.

Short-term consumption of ultra-processed foods leads to increased energy intake and weight gain compared to unprocessed diets.

When eating ultra-processed foods, you are likely to eat more calories and gain weight compared to eating unprocessed foods, even if the nutrients are similar.

Weight loss through caloric restriction and dietary modification significantly reduces psoriasis severity (PASI score) and systemic inflammation in obese patients.

If you have psoriasis and are overweight, losing weight is one of the most effective non-pharmacological interventions available. Studies show that losing about 12% of your body weight through structured dietary programs (like very low-calorie ketogenic diets followed by balanced diets) can significantly reduce the severity of your psoriasis symptoms, often achieving a 50-75% improvement in skin clearance. This works by reducing systemic inflammation driven by excess fat tissue.

Bariatric surgery and significant weight loss (>5%) improve asthma control, quality of life, and reduce systemic/airway inflammation in obese asthma patients.

Losing just 5% of your body weight can significantly improve your asthma biomarkers and quality of life. This can be achieved through surgery or structured lifestyle changes. If you have metabolic issues alongside obesity, you may need a more targeted approach, but weight loss remains a key strategy.

Telehealth-delivered dietetic consultations (telephone and videoconference) produce clinical and dietary outcomes comparable to in-person face-to-face consultations for weight management and chronic disease management.

If you have a chronic condition or are managing weight, telehealth consultations with a dietitian are just as effective as visiting a clinic in person. You can use phone or video calls to get the same quality of care, often with less travel time and cost. Ask your provider about telehealth options.

Telehealth-delivered dietetic services are cost-effective compared to in-person delivery, reducing healthcare expenditure on medications and hospital costs.

Telehealth is not just clinically effective but also more cost-effective than in-person visits. For patients, this may mean lower out-of-pocket costs or better value for money. For healthcare systems, it reduces overall expenditure on medications and hospitalizations.

Preserving or recovering endogenous beta cell function through reduction of beta cell workload (via lifestyle modification, metformin, or TZDs) is the primary therapeutic strategy for managing Type 2 Diabetes, as opposed to exogenous insulin supplementation which causes adverse effects.

Focus on treatments that support your body's natural insulin production rather than just replacing it. This means prioritizing lifestyle changes (weight loss, exercise) and medications like Metformin or TZDs that reduce the workload on your pancreas. Avoiding excessive exogenous insulin helps prevent weight gain and hypoglycemia, which are linked to worse long-term outcomes.

Soy protein promotes gains in muscle mass and strength during resistance exercise training similarly to whey and other animal proteins, despite acute studies showing whey stimulates muscle protein synthesis more strongly.

If you are lifting weights, you do not need to buy whey protein. Soy protein works just as well for building muscle and strength over time. Focus on getting enough total protein from your diet, whether from soy, meat, or other sources.

Soy protein has a high quality score (PDCAAS ~1.0 and DIAAS up to 117%) and is as effective as animal proteins for weight management and satiety.

If you are trying to lose weight, soy protein is a good option. It helps you feel full just as well as meat or whey protein. You don't need to avoid soy to lose weight; it can be part of your strategy.

Adherence to a healthful plant-based diet (high in whole grains, fruits, vegetables, nuts, legumes, and vegetable oils) is associated with a significantly lower risk of frailty in older women, whereas adherence to an unhealthful plant-based diet (high in refined grains, potatoes, sugar-sweetened beverages, and sweets) is associated with a higher risk.

To reduce the risk of frailty as you age, focus on the quality of your plant-based foods. Prioritize whole grains, fruits, vegetables, nuts, legumes, and vegetable oils. Limit refined grains, potatoes, sugary drinks, and sweets. You do not need animal products to maintain muscle and bone health; a well-planned diet rich in these healthy plant foods is associated with a significantly lower risk of frailty.

Regular aerobic exercise increases HDL-C levels, particularly in individuals with high baseline triglycerides and low HDL-C, through increased HDL synthesis and reduced catabolism.

Aim for 15-20 miles of brisk walking or jogging per week (roughly 3-4 hours). This threshold is sufficient to significantly raise HDL-C and lower triglycerides. The effect is strongest if you currently have high triglycerides or low HDL.

Combining a multi-ingredient nutritional supplement (n-3 PUFA, whey protein, creatine, vitamin D, calcium) with 12 weeks of resistance exercise training and high-intensity interval training improves composite cognitive function, verbal memory, and processing speed in healthy older men.

For healthy older men, combining a specific multi-ingredient supplement (containing omega-3s, protein, creatine, vitamin D, and calcium) with a structured exercise program (resistance training twice a week and high-intensity interval training once a week) for 12 weeks can improve overall cognitive function, memory, and processing speed. The supplement alone did not improve cognition, and exercise alone had mixed results on composite scores, suggesting the combination is key. Ensure you are healthy enough for high-intensity exercise and consult a doctor before starting.

Obesity and overweight are strongly associated with a significantly higher prevalence of dyslipidemia in Iranian adults, with obese individuals being 2.8 times more likely to have dyslipidemia compared to normal-weight individuals.

Maintaining a healthy body weight is one of the most effective ways to prevent dyslipidemia. If you are overweight or obese, focusing on sustainable weight loss through improved diet and increased physical activity can significantly reduce your risk of developing high cholesterol or triglycerides.

Early combination therapy with new hypoglycemic drugs (SGLT-2i, GLP-1RA, or DPP-4i) achieves glycemic control faster and provides longer-lasting benefits compared to traditional stepwise monotherapy in prediabetes and type 2 diabetes.

If you have Type 2 Diabetes or prediabetes, starting with a combination of modern drugs (like SGLT-2 inhibitors, GLP-1 agonists, or DPP-4 inhibitors) alongside metformin is often more effective than starting with just one drug. This approach helps you reach healthy blood sugar levels faster and keeps them there longer, reducing the need to change treatments frequently. Discuss this strategy with your doctor to see if it fits your specific health profile and insurance coverage.

Providing a structured, evidence-based lifestyle intervention (diet and physical activity) that is free of charge and includes active coordination of referrals significantly increases the rate of referral to preventive care programs in primary care settings, particularly among high-risk patients.

To improve referrals to lifestyle programs, primary care practices should offer structured, evidence-based programs that are free to patients and include active coordination. Training staff in motivational interviewing and providing resources for referral can significantly increase patient engagement, especially for those who are overweight, inactive, or ready to change.

Replacing saturated fatty acids (SAFA) with unsaturated fatty acids (MUFA or PUFA) significantly reduces LDL cholesterol and improves insulin sensitivity, thereby reducing cardiovascular disease risk.

To lower your bad cholesterol (LDL) and improve insulin sensitivity, swap 5% of your calories from saturated fats (found in fatty meats, butter, full-fat dairy) for unsaturated fats (found in olive oil, nuts, seeds, fish). This swap should be isocaloric, meaning you don't add extra calories, just change the source. This change is supported by strong evidence from meta-analyses of clinical trials.

High dietary fiber intake (25-29 g/day) and whole grain consumption (40-50 g/day) are associated with a 15-30% decrease in all-cause and cardiovascular mortality and a 20-30% risk reduction in coronary heart disease.

Aim for 25-29 grams of dietary fiber and 40-50 grams of whole grains daily. This can reduce your risk of dying from heart disease or other causes by 15-30%. Replace refined grains with whole grains and eat more fruits, vegetables, legumes, and nuts.

Weight loss of 2.5-15% improves glycemic control in Type 2 Diabetes, while 5-10% weight loss may prevent knee pain in obesity-related osteoarthritis.

You don't need to lose massive amounts of weight to see health benefits. Losing just 2.5-15% of your body weight can significantly improve blood sugar control in diabetes, and losing 5-10% can help prevent knee pain. Focus on these achievable targets.

GLP-1 receptor agonists (e.g., semaglutide, tirzepatide) and SGLT-2 inhibitors are preferred medications for obesity management in patients with cardiovascular or metabolic risk, as they promote weight loss and improve cardiovascular health.

If you have obesity and diabetes or heart disease risk, ask your doctor about GLP-1 agonists (like semaglutide) or SGLT-2 inhibitors. These medications help you lose weight and protect your heart, unlike some other diabetes drugs that might cause weight gain.

Anti-obesity medications (specifically GLP-1 agonists like Semaglutide and Liraglutide) facilitate significant weight loss in obese osteoarthritis (OA) patients, which reduces joint compressive forces and systemic inflammation, thereby alleviating pain and slowing structural progression.

For obese patients with knee OA, anti-obesity medications like Semaglutide (2.4 mg weekly) or Liraglutide (3.0 mg daily) are effective medical tools to achieve significant weight loss (up to 10-15% with other drugs, ~5-6kg with GLP-1s). This weight loss directly reduces the mechanical load on knees and lowers inflammatory markers, slowing OA progression. These drugs should be used as adjuncts to lifestyle changes, not replacements, and require long-term adherence as obesity is a chronic disease.