May 2026– date –

August 2026 edition. Rather than swapping items in and out, we re-scored all ten entries against our own four-axis method, because July's published scores contradicted their own ordering, carried duplicate position labels and had no #9 at all. Blood pressure control rises from #8 to #4; microplastics reduction is corrected from 8.625 to 7.08 to reflect that its human evidence rests on a single 257-person observational study. Two fabricated citations have been replaced with verified sources, and the full axis-by-axis breakdown is published for the first time.

Bottom Line Lower cardiovascular disease risk (eating fish): Level 1 — JELIS trial (18,645 Japanese) and others. 2+ servings/week reduces coronary disease risk Lower triglycerides: Level 1 — Meta-analysis: 20–30% reduction, dose-dependen...

Bottom Line Lower cardiovascular disease risk: Level 1 — PREDIMED trial (Spain, 7,447 participants) showed a 31% reduction. Among the strongest evidence in modern nutrition. Lower all-cause mortality: Level 2 — U.S. cohort of 280K showed...

Bottom Line Lower all-cause mortality: Level 1 — Large meta-analyses show 15% lower mortality at 3–4 cups/day, with a clear dose-response. Cardiovascular disease prevention: Level 1 — 17% lower CVD mortality at 2.5 cups/day. Type 2 diabe...

Bottom Line Reduced cardiovascular disease risk: Level 2 — A large U.S. cohort (110,487 participants, up to 30 years of follow-up) found a 16% lower CVD risk and 21% lower CHD risk in those eating ≥2 servings/week. Improved LDL cholester...

Bottom Line Lower breast cancer risk (from soy foods): Level 1–2 — Japanese, Chinese, and Korean meta-analyses show prevention in both pre- and post-menopausal women, particularly strong in Asian populations Improved menopausal symptoms ...