By health concern
For the questions people ask most — blood pressure, blood sugar, cholesterol — the human evidence this site has verified, with its grade attached.
Every entry is pulled straight from an ingredient article, grade and citation included. Results that found nothing are not left out.
This page is not for diagnosis or treatment. Food does not replace medication. If you are under treatment, talk to your doctor before changing your diet substantially.
Cholesterol: the foods that lower it, and the ones that raise it
Oats, psyllium, barley and pulses lowered LDL in human trials. Coconut oil and eggs raised it. Both sides belong in the same table.
Blood pressure: start with how many mmHg the effect actually is
Nitrate from beetroot is the firmest finding, with hibiscus and flaxseed behind it. But nearly every food effect lands between 1 and 4 mmHg.
Blood sugar: flattening a post-meal curve is not preventing diabetes
Oats and barley flatten the rise after a meal. That is not the same as lowering HbA1c, and the two should not be read together.
Gut health: changing the bacteria is not the same as changing how you feel
Inulin and psyllium worked in human trials. But a result showing more good bacteria and a result showing better symptoms are not the same claim.
Sleep: the thinnest food evidence on this site
Only ashwagandha and chamomile reach meta-analysis; the rest are small studies. And the turkey-and-tryptophan story does not survive the arithmetic.