How Not to Die
Discover the Foods Scientifically Proven to Prevent and Reverse Disease

Chapter 01 of 31

Introduction

There’s no such thing as dying from old age. People die from disease. Diet is the number-one cause of premature death and disability in the U.S. Shockingly, nutrition is barely taught in medical schools, and many doctors feel unprepared to advise on it. A bill in California aimed to mandate nutritional training for doctors but faced strong opposition from mainstream medical groups.

Modern medicine often focuses on treating symptoms rather than preventing disease. Thomas Edison predicted that doctors would one day focus on diet and prevention rather than medicine, but that hasn’t happened. Despite advancements, the average time a primary-care doctor spends discussing nutrition is about ten seconds.

Many believe that taking medication can counteract a poor diet, but this mindset is flawed. For most leading causes of death, genes account for only 10-20% of risk. Lifestyle changes, especially diet, play a significant role in disease prevention. For example, a 60-year-old American man who adopts a Japanese lifestyle can significantly reduce his risk of heart attack.

The U.S. ranks poorly in life expectancy compared to other free-market democracies. Although more Americans take prescription drugs than not, we aren’t living much longer or healthier. The rise in chronic diseases means that even though we live longer, we live sicker.

Students in public health learn about different levels of preventive medicine, including a concept called primordial prevention, which focuses on preventing risk factors for chronic disease. The American Heart Association (AHA) supports a lifestyle approach, but their goals for reducing heart disease deaths are modest due to the poor state of the average American diet.

The shift from infectious diseases to lifestyle diseases is evident in the changing causes of death over the last century. This shift is largely due to changes in dietary patterns. For example, China’s transition to a Western diet has led to a rise in diet-related chronic diseases.

Studies show that increasing meat consumption leads to higher rates of chronic diseases. Even vegetarians can suffer if they eat a lot of processed foods. A dietary quality index was developed to reflect the percentage of calories derived from unprocessed plant foods, and higher scores are associated with better health outcomes.

Most Americans score very low on this dietary quality index. A study of last meal requests of death row inmates found that their nutritional content didn’t differ much from what Americans normally eat. This illustrates how poorly the average American eats.

Adhering to four simple lifestyle factors (not smoking, not being obese, exercising, and eating healthier) can significantly reduce the risk of chronic diseases. For example, 90% of diabetes risk can be wiped out with these changes. The focus should be on what is under our control, not genetics.

Healthy living translates to a longer life. The CDC found that not smoking, eating healthier, and being physically active can reduce the risk of early death. Even if people fib about their diet, vitamin C levels in the blood (a proxy for a healthy diet) confirm these findings.

Telomeres, the caps at the ends of chromosomes, play a role in aging. Healthy diets rich in fruits and vegetables are associated with longer telomeres, while refined grains, soda, and animal products are linked to shorter telomeres. A study showed that a whole-food, plant-based diet can significantly boost telomerase activity, potentially reversing cellular aging.

There are concerns about boosting telomerase activity and cancer risk, but the same diet that boosts telomerase has been shown to halt and reverse certain cancers. A plant-based diet may help prevent, treat, or reverse the leading causes of death.

Drugs can help with specific conditions, but a unifying diet can address multiple diseases. A whole-food, plant-based diet is recommended, focusing on unrefined plant foods and minimizing meats, dairy, and processed foods. This diet can benefit all organ systems simultaneously.

Most doctor visits are for lifestyle-based diseases. Treating the root cause with diet and lifestyle changes is safer, cheaper, and more effective. Unfortunately, doctors aren’t trained or incentivized to recommend lifestyle changes. However, organizations like Kaiser Permanente advocate for plant-based diets.

The primary reason diseases run in families is that diets run in families. Nongenetic factors like diet account for a large percentage of cases. Even if you have bad genes, you can effectively turn them off with a healthy lifestyle. Epigenetics shows that diet can significantly influence gene expression.

Cancer cells can use epigenetics against us, but plant compounds can naturally restore our bodies' defenses. For example, green tea and broccoli sprouts can suppress enzymes that cancer uses to silence our defenses. A diet rich in plant foods can make a significant difference.

Dr. Ornish's research showed that a plant-based diet can beneficially change gene expression in a few months. Whatever genes we inherit, our diet can affect how they impact our health. The power is in our hands and on our plates.

This book is divided into two parts: the why and the how.

The first part explores the role of diet in preventing, treating, and reversing the leading causes of death. The second part provides practical advice on how to eat healthfully, including tips on grocery shopping and meal planning.

The author aims to continue advocating for nutritional education in the medical field and to help readers understand the power of a healthy diet. Eating healthier is easier, inexpensive, and can save your life.

Chapter 02 of 31

How Not to Die from Heart Disease

Imagine if a bioagent were killing nearly four hundred thousand Americans annually. We would leave no stone unturned to stop it. The biological weapon in question is coronary heart disease, and it claims more lives than all past wars combined. The good news? We can combat it not with vaccines but with a fork, by making better dietary choices.

Coronary heart disease, America's top killer, results from fatty deposits in our arteries. Over time, this plaque buildup restricts blood flow, causing chest pain and potentially fatal heart attacks. Many people die suddenly from heart disease without prior symptoms, underscoring the need for preemptive action.

There's a misconception that heart disease is an inevitable part of aging, but evidence shows otherwise. Historically, many regions had minimal heart disease due to low-cholesterol, plant-based diets. Studies reveal that diet, not genetics, is the critical factor in heart disease prevalence.

Heart disease, like dental cavities, is preventable with the right lifestyle choices. By avoiding foods high in trans fats, saturated fats, and cholesterol, we can significantly reduce our risk. Heart disease is the leading cause of death, and it's up to us to make informed choices about our diet and lifestyle.

Fish oil supplements have become popular due to their supposed heart benefits. However, research shows that omega-3s from fish oil offer no significant protection against heart disease, heart attacks, or strokes. The initial enthusiasm for fish oil was based on early studies, but subsequent research has debunked these benefits.

Heart disease begins early, even in childhood. Autopsies of young soldiers and accident victims reveal that plaque buildup starts at a young age. Reducing LDL cholesterol through diet can help reverse existing heart disease, making dietary choices critical at any age.

Even fetuses can show signs of atherosclerosis if their mothers have high cholesterol. This suggests that heart disease can begin in utero, making it crucial for pregnant women to maintain a healthy diet. Elevated LDL cholesterol is the primary risk factor for atherosclerosis.

Cholesterol is the main culprit in heart disease. Lowering LDL cholesterol to optimal levels can prevent heart disease. The average cholesterol level in the U.S. is much higher than the optimal range, making dietary changes necessary for heart health.

Statin drugs like Lipitor are commonly prescribed to lower cholesterol, but they come with side effects, including liver damage and increased diabetes risk. Plant-based diets can lower cholesterol just as effectively without these risks.

Heart disease is reversible. Pioneers like Nathan Pritikin and Dean Ornish showed that plant-based diets could reverse advanced heart disease. The body can heal itself if given the right conditions, emphasizing the importance of diet in managing heart health.

Unhealthy diets can impair artery function within hours of consumption. Foods high in endotoxins, like meat, can trigger inflammation in the arteries. Plant-based diets improve artery function, reducing angina attacks and promoting overall heart health.

Brazil nuts have been shown to lower cholesterol levels rapidly and sustain these benefits for up to a month. Just four Brazil nuts per month can have significant cholesterol-lowering effects, highlighting the power of simple dietary changes.

The relationship between diet and heart disease has been known for decades, but public policy has been slow to reflect this. Industry pressure has influenced dietary guidelines, often ignoring research that shows the benefits of plant-based diets.

Medical professionals have been slow to embrace nutrition as a critical factor in health. Financial ties to the food industry and a lack of nutrition education in medical schools contribute to this. However, some doctors are beginning to advocate for plant-based diets as a way to combat chronic diseases like heart disease.

Chapter 03 of 31

How Not to Die from Lung Diseases

The worst death I've ever witnessed was a man dying of lung cancer while I was interning at a public health hospital in Boston. Terminally ill prisoners were sent to my hospital for their final days, and this man was one of them. The conditions were dire, with no air-conditioning, and the prisoners suffered immensely. On a 36-hour shift, I got a call that this man was dying. He was gasping for air, his hands clawing at the bed, drowning in his own lung fluid. Despite my efforts, including a desperate attempt to get morphine, he suffocated in front of me, clutching my hand as I told him, 'I'm here.' This harrowing experience highlighted the urgency of lung health.

Lung disease is America's second leading cause of death, claiming 300,000 lives annually. Like heart disease, it's largely preventable. The main culprits are lung cancer, COPD, and asthma. Lung cancer, the top cancer killer, is primarily caused by smoking. However, a healthy diet may help mitigate tobacco's DNA-damaging effects and prevent the spread of lung cancer. COPD, which kills 140,000 people yearly, involves lung scarring that worsens over time. A diet rich in fruits and vegetables can slow its progression and improve lung function. Asthma, affecting many children and claiming 3,000 lives annually, can also be largely prevented with a healthier diet.

Lung cancer is diagnosed about 220,000 times annually in the U.S. and causes more deaths than the next three cancers combined. Tobacco is the main cause, contributing to 90% of lung cancer deaths. Men who smoke are 23 times, and women 13 times more likely to develop lung cancer than nonsmokers. Secondhand smoke also increases lung cancer risk by 20-30%. Although quitting smoking is crucial, dietary changes can help mitigate the damage. For instance, broccoli has been shown to reduce DNA mutations in smokers by 41%, suggesting that vegetables like broccoli can make you more resilient at a subcellular level.

Eating broccoli-family vegetables may also help suppress the spread of lung cancer. In a study, compounds from these vegetables stunted the migration of lung cancer cells in a petri dish. While clinical trials are needed, adding these vegetables to your diet has no downsides and can complement other treatments. Kale, dubbed the 'queen of greens,' can help control cholesterol levels. In a study, kale juice significantly lowered LDL cholesterol and boosted HDL cholesterol, even for smokers. However, smoking can negate the antioxidant benefits of kale, emphasizing the need to quit smoking.

Turmeric, the golden spice in curry, may also help prevent DNA damage caused by smoking. Curcumin, turmeric's active compound, has shown promise in preventing and arresting cancer cell growth. It has been effective against various carcinogens and can reactivate cancer cells' self-destruct mechanisms. Although turmeric has yet to be tested in clinical trials for lung cancer, incorporating it into your diet has no downsides. Dietary secondhand smoke, such as fumes from frying, can also be harmful. Toxic chemicals released during frying, especially of meat, can increase lung cancer risk. Proper ventilation and avoiding fried foods can help mitigate this risk.

COPD, such as emphysema and chronic bronchitis, affects over 24 million Americans and makes breathing difficult. While smoking is the leading cause, a healthy diet can help prevent and slow its progression. A high intake of fruits and vegetables is associated with better lung function and a lower risk of dying from COPD. A study showed that increasing fruit and vegetable consumption halted COPD progression and even improved lung function. This suggests that the antioxidants and anti-inflammatory properties of these foods can make a significant difference.

Asthma is an inflammatory disease affecting 25 million Americans, including 7 million children. Its prevalence varies widely worldwide, with diet playing a significant role. Studies show that higher consumption of starchy foods, grains, vegetables, and nuts is associated with lower asthma rates. Conversely, animal-based foods increase asthma risk. Removing eggs and dairy from the diet has been shown to improve lung function in asthmatic children within weeks. Whole foods, rich in antioxidants, help protect the respiratory tract and reduce asthma symptoms.

A study in Australia found that a low-fruit, low-vegetable diet worsened asthma symptoms within two weeks. Conversely, increasing fruit and vegetable intake to seven servings a day cut asthma exacerbation rates in half. Supplements don't provide the same benefits as whole foods. A strictly plant-based diet has shown remarkable improvements in severe asthmatics. In a Swedish study, 70% of patients improved after four months, and 90% within a year. These patients could reduce or eliminate their medication, experiencing significant improvements in lung function and quality of life.

The most lethal lung diseases, while varied in presentation, share common preventable factors. Smoking is the leading cause of lung cancer and COPD, but diet also plays a crucial role. A diet rich in protective plant foods can help prevent and manage these diseases. Even for those already suffering, lifestyle changes like quitting smoking and eating healthier can make a significant difference. The human body's restorative powers are remarkable, but it needs your help. Including cancer-fighting compounds and antioxidant-rich foods in your diet can strengthen your respiratory defenses and improve your quality of life.

Chapter 04 of 31

How Not to Die from Brain Diseases

My grandparents' tragic battles with stroke and Alzheimer's deeply impacted me. My grandmother, once a loving figure, became unrecognizable due to Alzheimer's, showcasing the devastating nature of brain diseases. These conditions don't just affect physical health—they attack the essence of our being.

Stroke and Alzheimer's are major killers, but a healthy diet may help prevent them. Strokes, often caused by blood flow being cut off to the brain, result in varying degrees of damage depending on duration and location. Alzheimer's, characterized by amyloid plaques, leads to a gradual decline in memory and function. Despite their differences, both share dietary risk factors.

Fiber is crucial in reducing stroke risk. It helps control cholesterol and blood sugar, reduces arterial plaque, and lowers blood pressure. Unfortunately, most Americans fall short of the recommended daily fiber intake. Simple dietary changes, like adding oatmeal or beans, can make a significant difference.

Potassium, primarily sourced from plants, is essential for brain health. Increased potassium intake correlates with a reduced stroke risk. However, modern diets often lack sufficient potassium. Foods like greens, beans, and sweet potatoes are excellent sources.

Citrus fruits, particularly oranges, can improve blood flow and reduce stroke risk, thanks to compounds like hesperidin. Studies show that those consuming citrus have better blood circulation, even in cold conditions.

Sleep is another critical factor. Both insufficient and excessive sleep are linked to higher stroke risk. Optimal sleep duration appears to be around seven to eight hours per night. Aim for this range to potentially reduce stroke risk.

Antioxidants play a vital role in combating free radicals, which damage cells and contribute to aging and diseases. Antioxidant-rich foods, mainly plant-based, can help protect against strokes. Herbs, spices, fruits, and vegetables are excellent sources.

Alzheimer's is emotionally and physically burdensome, with no cure in sight. However, diet and lifestyle changes can significantly reduce the risk. The development of Alzheimer's is strongly linked to arterial health. Clogged arteries in the brain can lead to cognitive decline.

Autopsy studies reveal that Alzheimer's patients often have more arterial plaque. Maintaining healthy blood flow to the brain is crucial. High cholesterol and saturated fats are major risk factors. Lowering cholesterol levels through diet can help prevent Alzheimer's.

Genetics play a role in Alzheimer's, but diet can significantly influence its onset. Migration studies show that adopting a Western diet increases dementia risk. Traditional, plant-based diets, like those in rural India, are associated with lower Alzheimer's rates.

Plant-based diets, high in antioxidants, can help protect against Alzheimer's. Berries, dark-green leafy vegetables, and polyphenol-rich foods like Concord grapes and cranberries are particularly beneficial. These foods may inhibit plaque formation and protect nerve cells.

Saffron has shown promise in alleviating Alzheimer's symptoms, performing comparably to certain medications. Reducing dietary exposure to advanced glycation end products (AGEs) by cooking methods and food choices can also help combat Alzheimer's.

Aerobic exercise can improve cognitive function and reverse age-related brain shrinkage. Engaging in regular physical activity enhances blood flow to the brain and supports memory performance.

A wholesome diet and exercise are key to maintaining brain health. Starting these habits early can prevent damage and promote healing. My family has adopted a healthy, plant-based diet, and my mother shows no signs of brain disease, offering hope for a healthier future.

Chapter 05 of 31

How Not to Die from Digestive Cancers

Every year, Americans lose more than five million years of life from cancers that could have been prevented. The majority of these cancers are influenced by external factors, particularly diet. Your digestive system, with its vast surface area, is the primary contact point with the outside world, making your diet a critical factor in cancer risk.

Three common digestive tract cancers—colorectal, pancreatic, and esophageal—kill approximately 100,000 Americans annually. Colorectal cancer is among the most treatable if detected early, while pancreatic and esophageal cancers are often fatal. The foods you consume can influence cancer risk either indirectly, by exacerbating conditions like acid reflux, or directly, through contact with the digestive tract lining.

Colorectal cancer has a one-in-twenty lifetime risk for the average person, but early detection through regular screening significantly boosts survival rates. The regular use of turmeric in Indian cooking, which contains the cancer-fighting compound curcumin, may explain lower cancer rates in India compared to the United States. Curcumin has been shown to reduce cancer-associated structures in the colon and decrease the number and size of polyps with minimal side effects.

Phytates, found in whole grains, beans, nuts, and seeds, have significant cancer-fighting properties. These compounds detoxify excess iron, which can generate harmful free radicals. Despite their reputation for inhibiting mineral absorption, recent studies suggest phytates also protect against bone loss and various cancers. High phytate intake is linked to reduced risks of heart disease, diabetes, and kidney stones.

Stool size and frequency are indicators of colon health. Larger and more frequent bowel movements are associated with lower colon cancer rates. Fiber from plant foods can prevent constipation, which is often a result of fiber deficiency. Regular consumption of plant-based diets can ensure smoother bowel movements and reduce the risk of colorectal cancer.

Berries have been shown to have significant cancer-fighting properties. In studies, black raspberries reduced polyp burden in patients with a hereditary form of colorectal cancer. Though these results were obtained through suppositories, they indicate the potential of berries to fight cancer when consumed traditionally.

Pancreatic cancer is highly lethal, with a very low five-year survival rate. While tobacco smoking, obesity, and heavy alcohol consumption are known risk factors, recent studies indicate that animal fats, particularly from poultry, are also associated with increased risk. Curcumin has shown promise in treating pancreatic cancer, providing a safe alternative to traditional chemotherapy for some patients.

Esophageal cancer is primarily caused by smoking, heavy alcohol consumption, and acid reflux. Dietary factors, particularly high-fat meals and meat consumption, exacerbate acid reflux and increase cancer risk. Plant-based diets rich in fiber can prevent acid reflux by promoting healthy bowel movements and reducing pressure on the digestive system.

In a study of patients with precancerous esophageal lesions, the daily consumption of freeze-dried strawberries significantly reversed disease progression. This underscores the potential of plant-based foods to prevent and reverse digestive cancers.

Fiber plays a crucial role in detoxifying the body by binding to toxins and flushing them out. The average fiber intake is far below the recommended daily amount, making it one of the most widespread nutrient deficiencies in the United States. Increasing fiber intake through plant-based diets can significantly reduce the risk of digestive cancers and other health issues.