How not to die Michael Greger

Table of Contents

Notes

Rating: ⭐⭐⭐⭐

This was one of my favorite books about the links between nutrition and disease. Every year there is a new nutrition fad; we get overwhelmed with information telling us to eat more of this and less of that without real data to back such claims.

This book goes through all the major disease in the U.S and then tell us what has been scientifically proven to help to prevent those disease.

Many of the studies mentioned in the book were randomized double blind placebo control; in the scenarios where the data wasn't yet backed by substantial evidence, the author would be clear about it and explain the reasoning for still backing up such data.

I'm giving this book 4 stars and will revisit in a couple of months. As a quantified-self nerd, I'm eager to put into practice some of the things mentioned in the book.

Bio markers

  • Optimal LDL cholesterol should be 50-70 mg/dl

How not to die from Heart Disease

Cholesterol is the true risk factor for coronary heart disease.

Optimal LDL cholesterol should be 50-70 mg/dl. To lower cholesterol, we need to avoid three things:

  1. Trans fats: junk food and animal products
  2. Saturated fats: https://epi.grants.cancer.gov/diet/foodsources/sat_fat/crf.html
  3. Cholesterol: https://epi.grants.cancer.gov/diet/foodsources/cholesterol/table1.html

Researches used to blame animal fat or animal protein for clogging the arteries, however, recent attention has shifted to a bacterial toxin known as "endotoxins". Certain food like meat appear to harbor bacteria that can trigger inflammation. The end-up up in the blood stream triggering an inflammatory reaction in your arteries. https://nutritionfacts.org/video/the-exogenous-endotoxin-theory/

There is no clinical evidence to support that omega-3 helps preventing heart disease. (p20)

What to eat?

Foods high in nitrates, antioxidants, fiber, and potassium appear to help against heart disease.

  • Beans, including soy beans
  • Berries
  • Ceylon cinnamon
  • Citrus
  • Cocoa
  • Coffee
  • Dark chocolate
  • Dried apples
  • Flax seeds
  • Golden raisins and currants
  • Greens such as kale
  • Indian gooseberries
  • Nuts, including peanut butter
  • Oatmeal
  • Spices such as turmeric
  • Tea, especially hibiscus and green tea
  • Tomatoes
  • Whole grains, including red rice
  • Garlic
  • Kale and cabbage

Fiber helps control cholesterol and blood sugar

  • whole grains, vegetables, fruits, and legumes (beans, peas, and lentils).

How not to die from Lung Cancer

  • Don't smoke
  • Turmeric/curcumin act as carcinogenic blockers and antioxidants, that help prevent the initial triggering of mutations.
  • A quarter of lung cancers occur to people who never smoke.
  • Fumes from frying are another potentially carcinogenic.
  • Air pollution might increase COPD (chronic obstructive pulmonary disease).
  • Fruits and vegetables are positively associated with good lung functions.
  • Cured meats might increase the risk of COPD.
  • Removing eggs and diary has been shown to improve asthmatic children 's lung functioning.
  • Topic page on nutritionfacts

What to eat?

  • Turmeric/curcumin
  • Fruits and vegetables
  • Broccoli
  • Cruciferous and allium veggies