It’s no secret that what you eat can have a big effect on your health. But with so many mixed messages and misleading claims, knowing which foods are really good for you isn’t always easy.

To separate nutrition facts from fiction, Consumer Reports’ Trisha Calvo said it helps to start by taking a critical look at what you see online—especially on social media.

“Be wary of claims that say foods are 100 percent good or bad or use labels like 'toxic'. The truth is rarely that black and white," she said.

Some critics claim seed oils cause inflammation and may lead to serious health problems like cancer, heart disease, and type 2 diabetes. But research tells a different story.

Studies show that people with higher levels of linoleic acid—a type of omega-6 fat—actually have a lower risk of car

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