A recently published paper describes how regular consumption of hot chili peppers may decrease overall mortality risk plus decrease risks for cardiovascular events. So pour your favorite hot sauce (I have several that I love) on your pancakes and through extra habañero peppers into your favorite meals.
In general, I’m unconvinced about fad diets, unless there is some really powerful published evidence in support. And those are rare. However, I think that there is some good evidence that the Mediterranean diet may be valuable to improving outcomes for several outcomes like cardiovascular diseases. Now we see that there is moderate evidence that the Mediterranean diet could add years to the life of the elderly.
The claims of researchers who stated that the so-called Mediterranean diet, rich in plants, olive oil, fish, nuts, and other foods, was linked to lower risks of cardiovascular disease. It was a pivotal and robust cohort study, a powerful form of epidemiological study that sits near the top of the hierarchy of medical research, that influenced a lot of recommendations about the proper diet for people. The study was so powerful that I switched to that diet personally.
But lucky for the planet, science is self-correcting, and some aspects of the original study caused concerns, and the Mediterranean diet study was retracted and republished with corrections.
I have never been a fan of dietary supplements pushed by Big Supplement, the less regulated, less evidence-based, more pseudoscientific mirror image of Big Pharma. Recently, a meta-review published in a respected journal examined whether there were any causal links between various dietary supplements and cardiovascular disease (CVD). They only found one, folic acid, that might have an effect on CVD, but, in that case, causality might not be so clear.
Just to be perfectly clear, no one on the side of real science-based medicine would dismiss using dietary supplements to treat chronic medical conditions. Many people have had surgeries, illnesses, and other medical conditions where certain supplements are necessary for the patient to survive. But these are highly specific requirements, not general quack claims that taking supplements will somehow miraculously treat colds and flues, prevent cancer, or some other nonsense.
Essentially, if you’re taking dietary supplements for no medical reason other than you believe it makes you healthier, let’s stick to facts – all that you are doing is having your kidneys create some very costly urine. Human physiology, based on a couple of billion years of evolution, automatically regulates its needs for micronutrients – excess amounts do not stick around to make you healthier, it just becomes a component of your pee.
The myths about cancer risk are both sad and dangerous. Too many times, I read about supplements or diets that stop “cancer” as if it’s one disease (it is not) that a handful of blueberries will destroy. Like almost every cancer, reducing breast cancer risk really boils down to a handful of lifestyle choices.