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

The Introduction to Part 2 lays the foundation for the book’s exploration of how a plant-based diet can prevent, treat, and even reverse the leading causes of death. Greger shares his personal journey, inspired by his grandmother’s recovery from heart disease and Dean Ornish’s research, which fueled his commitment to nutritional science. The Introduction presents two tools: the “Traffic Light” system, which categorizes foods based on their health impact, and the “Daily Dozen” checklist, which includes essential foods for an optimal diet. Greger emphasizes that food choices should be made in context—comparing options rather than labeling foods as strictly good or bad. The Introduction also highlights the political and economic influences on dietary guidelines, which often obscure the best nutritional advice.

Greger introduces his recommended checklist of essential foods and activities for optimal health, which he calls the “Daily Dozen.” The checklist includes categories like beans, berries, other fruits, cruciferous vegetables, greens, flaxseeds, nuts, spices, whole grains, beverages, and exercise. Each category has specific daily serving recommendations. Greger emphasizes the importance of variety and nutrient density, noting that different foods provide unique health benefits that are not easily interchangeable. For instance, cruciferous vegetables like broccoli contain sulforaphane, a compound with potent detoxifying properties, while flaxseeds are rich in lignans, which have anti-cancer properties.