Plant-Based Diet: Your Key To Longevity And Health

In his book 'How Not to Die', Dr. Michael Greger, a physician and internationally recognised speaker on nutrition, reveals the evidence-based science behind slowing the effects of ageing and preventing disease-related deaths. Greger's grandmother, who had heart disease, reversed her advanced heart condition and lived 31 more years by following a plant-based diet. This inspired him to promote the healing power of foods and write 'How Not to Die'. The book covers the 15 leading causes of death, including heart disease, cancer, diabetes, and high blood pressure, and explains how a whole-food, plant-based diet can prevent and reverse these diseases. It also includes Dr. Greger's 'Daily Dozen', a checklist of foods to consume every day.

Beans, berries and other fruit, leafy greens, whole grains, and flaxseeds are some of the foods to eat

How Not to Die: Plant-Based Diet

Beans, berries, leafy greens, whole grains, and flaxseeds are some of the foods to eat

A plant-based diet is primarily focused on eating foods that come from plants, including fruits and vegetables, as well as whole grains, legumes, nuts, seeds, and oils. This doesn't necessarily mean you have to cut out meat and dairy entirely, but rather that you're choosing to eat more plant-based foods.

Beans

Beans and legumes are excellent sources of dietary fiber, protein, B vitamins, and many other vitamins and minerals. They can help reduce blood sugar, boost heart health, and maintain a healthy gut.

Chickpeas, for example, are a great source of fiber and protein. They can help reduce post-meal blood sugar and increase insulin sensitivity. Lentils are another great option, as they are a good source of vegetarian protein and iron. They can help reduce blood sugar and are especially beneficial for vegans and vegetarians who may be at risk of iron deficiency.

Berries and Other Fruits

Berries are typically high in fiber, vitamin C, and antioxidant polyphenols, which can help prevent and reduce the symptoms of chronic diseases. Eating blueberries, for instance, may lower the risk of heart disease, type 2 diabetes, and neurological decline. Strawberries are another great option, as they are a good source of vitamin C and manganese, and they contain components that may support immune system function and cardiovascular health.

In addition to berries, eating whole fruits like apples, peaches, and watermelon for dessert is a great way to satisfy your sweet tooth while also getting a boost of vitamins and nutrients.

Leafy Greens

Leafy green vegetables like kale, spinach, and arugula are packed with vitamins, minerals, and fiber, and they are low in calories. Eating a diet rich in leafy greens can help reduce your risk of obesity, heart disease, high blood pressure, and mental decline.

Kale, for instance, is a nutrient-dense vegetable packed with vitamins K, A, and C, as well as antioxidants like lutein and beta-carotene, which may reduce the risk of diseases caused by oxidative stress. Spinach is another popular leafy green that is packed with vitamin K, vitamin A, manganese, and folate, which is key to red blood cell production and can help prevent neural tube defects in pregnancy.

Whole Grains

Whole grains are an important part of a plant-based diet and can be incorporated into meals in a variety of ways. For breakfast, you can choose oatmeal, quinoa, buckwheat, or barley, and add some nuts or seeds along with fresh fruit. You can also include whole grains for other meals by building a salad around grains like romaine, spinach, or Bibb lettuce, or by using whole-wheat tortillas or pita for sandwiches and wraps.

Flaxseeds

Flaxseeds are loaded with nutrients, including omega-3 fatty acids, fiber, and beneficial plant compounds like lignans. They have been linked to a variety of potential health benefits, including improved digestive health, protection against certain types of cancer, stabilized blood sugar levels, and lower blood pressure and cholesterol levels.

You can easily add flaxseeds to your diet by sprinkling ground flaxseed over hot or cold cereal, mixing it into yogurt, or adding it to baked goods like cookies, muffins, or breads.

Trans fats, processed meats, margarines, canned frosting, lunch meats, and hot dogs are some of the foods to avoid

Trans fats, found in older margarines, are a food group to be avoided as part of a plant-based diet. Trans fats have been linked to heart disease, as they increase levels of LDL (bad cholesterol) and decrease levels of HDL (good cholesterol).

Processed meats, such as lunch meats and hot dogs, are also best avoided. These meats are typically high in calories, low in protein, and, in the case of mechanically separated meats, use undesirable parts of the animal as filler. They often contain nitrates or nitrites, which have been linked to several cancers. Even minimally processed cold cuts include preservatives to prevent spoilage. Fatty, processed meats such as bologna, salami, and pepperoni contain large amounts of saturated fat and sodium, which have been linked to cancer, obesity, and heart disease.

Lunch meats are also high in sodium, which is used for preservation. This can contribute to hypertension and increase the risk of cardiovascular disease.

Hot dogs are also a type of processed meat, typically made from blends of pork and beef. They are often high in sodium, which can contribute to hypertension and increased risk of cardiovascular disease. They are also high in saturated fat, which has been linked to an increased risk of cancer, especially cancers related to the digestive tract.

Margarines, lunch meats, and hot dogs can be made without trans fats and nitrates, and some are now available with lower sodium and saturated fat content. However, these foods are best consumed in moderation and as part of a well-balanced diet.

Dr Greger recommends a whole-food, plant-based diet

Dr. Greger recommends a whole-food, plant-based diet to prevent premature death and disability. In his book, 'How Not to Die', he reveals the "Daily Dozen", a checklist of foods that will add years to your life. He advocates for a diet centred around whole plant foods, including an array of whole grains, beans, fruit, nuts, and vegetables.

Dr. Greger's grandmother was able to reverse her advanced heart disease and live 31 more years by adopting a plant-based diet and making lifestyle changes. This inspired him to promote the healing power of foods. He also points to the fact that his grandmother enjoyed great health after making the switch, being able to walk ten miles a day and play with her grandchildren.

In 'How Not to Die', Dr. Greger examines the fifteen top causes of premature death in America, including heart disease, various cancers, diabetes, Parkinson's, and high blood pressure. He explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches to help prevent and reverse these diseases. For example, history of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug—and without the side effects.

Dr. Greger also addresses the question of whether it is healthier to eat a plant-based diet or an omnivorous diet that includes meat and dairy. He points out that unprocessed plant foods are the healthiest options, so the more we can squeeze into our daily diet, the better. He cites a study involving 4,000 participants that compared traditional Asian diets with and without occasional servings of meat. The researchers found that men who avoided meat altogether had only half the odds of diabetes compared to those eating a serving of meat every few days, and the vegetarian women had a 75% lower odds of diabetes than women who were otherwise vegetarian but averaged a single serving of meat a week.

Dr. Greger also notes that vegetarians who start to eat meat at least once a week appear to experience large increases in the risk of heart disease, stroke, diabetes, and weight gain. During the 12 years after the transition from vegetarian to omnivore, meat-eating was associated with a 3.6-year decrease in life expectancy.

In addition to the health benefits, Dr. Greger also highlights the environmental benefits of a plant-based diet. He notes that the animals at the highest risk of transmitting pathogens are those raised in overcrowded, unhygienic, and poorly ventilated commercial operations. By choosing plant-based options, we can help reduce the impact of industrial animal agriculture on the environment.

Dr Greger's Daily Dozen is a checklist of foods to consume daily

Dr. Greger's Daily Dozen is a checklist of foods to consume daily, based on the best available balance of evidence. It is not a meal plan or diet but a guide to inspire you to include some of the healthiest foods in your diet. The checklist includes:

• Beans: e.g. 1/2 cup of cooked beans, 1/4 cup of hummus
• Berries: e.g. 1/2 cup of fresh or frozen, 1/4 cup dried
• Other fruits: e.g. 1 medium fruit, 1/4 cup dried fruit
• Cruciferous vegetables: e.g. 1/2 cup chopped, 1 tbsp horseradish
• Greens: e.g. 1 cup raw, 1/2 cup cooked
• Other vegetables: e.g. 1/2 cup non-leafy vegetables
• Flaxseeds: e.g. 1 tbsp ground
• Nuts and seeds: e.g. 1/4 cup nuts, 2 tbsp nut butter
• Spices: e.g. 1/4 tsp turmeric
• Whole grains: e.g. 1/2 cup hot cereal, 1 slice of bread
• Beverages: 60 oz per day of water, green tea, hibiscus tea
• Exercise: once per day, 90 min moderate or 40 min vigorous
• Vitamin B12: at least 2,000 mcg (µg) cyanocobalamin once each week (or at least 50 mcg daily), ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach

The Daily Dozen is meant to be customized to meet your specific needs and can be adapted for different caloric needs. It is not meant to be prescriptive, but rather a guide to help you include some of the healthiest foods in your diet. The checklist is available in multiple languages and can be accessed through the Daily Dozen app, which also includes a weight tracker.

Dr Greger's book includes chapters on preventing, arresting, and reversing the 15 leading causes of death

Dr. Greger's book, *How Not to Die*, includes chapters on preventing, arresting, and reversing the 15 leading causes of death. The book is based on the latest research on the leading causes and remedies of obesity and builds on the author's previous work, *How Not to Diet*.

The book covers the following 15 leading causes of death:

• Heart disease
• Lung diseases
• Brain diseases
• Digestive cancers
• Infections
• Diabetes
• High blood pressure
• Liver diseases
• Blood cancers
• Kidney disease
• Breast cancer
• Suicidal depression
• Prostate cancer
• Parkinson's disease
• Iatrogenic causes

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