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

Greger explores the numerous health benefits of flaxseeds, emphasizing their role in preventing and managing chronic diseases such as high blood pressure, breast cancer, and prostate cancer. He explains that flaxseeds are rich in lignans and omega-3 fatty acids, which contribute to their protective properties. To maximize the nutritional benefits, Greger advises consuming ground flaxseeds rather than whole ones, as whole seeds often pass through the digestive system without being broken down. He offers practical tips on incorporating flaxseeds into the daily diet, such as sprinkling them on cereal, adding them to smoothies, or using them as an egg substitute in baking. Additionally, the chapter highlights the versatility of flaxseeds, providing recipes for flax crackers and smoothies that align with Greger’s “Daily Dozen” recommendations.

Greger emphasizes the significant health benefits of consuming nuts and seeds regularly. He explains that just a small daily serving of nuts or seeds can extend lifespan by up to two years, making them a powerful addition to a healthy diet. The chapter discusses various types of nuts and seeds, highlighting their high nutrient density, antioxidant content, and potential to reduce the risk of chronic diseases like heart disease and cancer. Greger also explores how nuts can be incorporated into meals, whether as snacks, in sauces, or as part of recipes like African peanut stew. He particularly praises walnuts for their superior health benefits, including their ability to suppress cancer cell growth and reduce the risk of stroke. The chapter underscores the importance of making nuts and seeds a regular part of one’s diet, noting that they not only contribute to longevity but also do not lead to significant weight gain, contrary to what might be expected from their calorie density.

This chapter highlights the health benefits of incorporating various herbs and spices into daily diets, particularly emphasizing turmeric. He explains that many herbs and spices are rich in antioxidants and can enhance both the flavor and nutritional value of meals. Turmeric, specifically, is noted for its potent health benefits, including its anti-inflammatory and anti-cancer properties, largely due to its active compound, curcumin. Greger recommends consuming a quarter teaspoon of turmeric daily and provides practical advice on how to incorporate it into meals, such as by combining it with black pepper to enhance its bioavailability. The chapter also explores the benefits of other herbs and spices like ginger, which has been shown to alleviate migraines and menstrual pain, and cinnamon, which has blood-sugar-lowering properties. Greger underscores the importance of using spices not just for flavor but as a way to boost overall health, advocating for a well-stocked spice cabinet as part of a healthy lifestyle.

Greger emphasizes the health benefits of incorporating whole grains into daily diets. He explains that consuming at least three servings of whole grains daily can significantly reduce the risk of heart disease, type 2 diabetes, obesity, and stroke. Whole grains are rich in fiber and nutrients that help lower inflammation and improve overall health. Greger also addresses misconceptions about grains, particularly the idea that they are inflammatory. He counters this by citing evidence that whole grains actually reduce inflammation markers in the body. Additionally, the chapter explores the growing trend of gluten-free diets, cautioning against unnecessary avoidance of gluten unless one has celiac disease or a confirmed wheat sensitivity. For the vast majority of people, whole grains are beneficial, and avoiding them can harm gut health. Greger concludes by encouraging the exploration of a variety of whole grains, such as quinoa, oats, and barley, to add diversity and health benefits to one’s diet.

This chapter discusses the importance of selecting healthy drinks, emphasizing the benefits of water, tea, and coffee. Water tops the list of recommended beverages due to its numerous health benefits, including reducing the risk of heart disease and cancer. Greger debunks the myth that eight glasses of water a day is a strict requirement, explaining that water needs vary based on individual factors. Tea, particularly green and white tea, is highlighted for its antioxidant properties, potential to prevent diseases, and ability to improve brain function. Coffee is noted for its modest benefits in reducing mortality risk, though it may not be suitable for everyone due to potential negative effects on conditions like gastroesophageal reflux disease and osteoporosis. The chapter also explores alternatives to sugary and artificially sweetened drinks, recommending healthier options like herbal teas, hibiscus tea, and the use of natural sweeteners in moderation.

Greger emphasizes the critical role of physical activity in maintaining overall health and preventing chronic diseases. He discusses the alarming rise in obesity rates and highlights the food industry’s tendency to blame inactivity rather than the promotion of calorie-dense products. While exercise is not the sole factor in weight control, it has numerous benefits, including improving cardiovascular health, boosting immunity, and reducing the risk of cognitive decline. Greger advocates for daily physical activity, noting that even moderate exercise can have significant health benefits. He also stresses the dangers of sedentary behavior, such as prolonged sitting, which can increase the risk of mortality even in physically active individuals. Greger suggests practical solutions like using standing desks and taking short breaks to counteract the negative effects of sitting.

In the concluding chapter, Greger reflects on the importance of taking responsibility for one’s health through diet and lifestyle choices. He emphasizes that a whole-food, plant-based diet is the only diet proven to reverse heart disease, the leading cause of death. Greger also highlights the role of dopamine in food addiction, comparing the effects of calorie-dense, processed foods to drugs in how they alter brain chemistry and diminish pleasure over time. He stresses that while nutrition and exercise can significantly impact health, life’s unpredictability means that it’s also essential to live each day fully. The chapter encourages readers to make informed choices, not just to avoid disease but to enhance their quality of life.