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For example, kale – rich in fiber, potassium and unsaturated fats, while low in sugar, sodium and saturated fats – would earn a high score.

Since then, nutrition scientists have recognized that not all fats should be treated the same, and that unsaturated fats found in nuts, seeds, fish and certain vegetable oils can lower disease risk.

According to decades of rigorous research, these unsaturated fatty acids have many health benefits.

One simple strategy is focusing on the four F's of food: fiber, phytochemicals, unsaturated fats and fermented foods.

The reason: these layers have unsaturated chemical bonds on their surface and therefore a strong tendency to bind with other substances.