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

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger, with Gene Stone, is a work that explores the power of plant-based nutrition in preventing and reversing chronic diseases. Published in 2015, the book draws on Greger’s extensive medical background and expertise as a physician and public health advocate, along with his role as the founder of NutritionFacts.org. Through a comprehensive examination of scientific research, Greger makes a case for adopting a whole-food, plant-based diet to combat the leading causes of premature death. The book also offers practical guidance on how to incorporate these dietary changes into everyday life and touches on themes such as The Role of Nutrition in Disease Prevention and Reversal, The Benefits of a Plant-Based Diet, and Scientific Evidence Supporting Dietary Choices for Optimal Health.

This guide refers to the 2015 Flatiron Books e-book edition.

Summary

The first part of the book addresses the top 15 causes of death, with each chapter dedicated to a specific disease. Greger reviews scientific studies that demonstrate how diet influences the development and progression of these conditions. For heart disease, the leading cause of death, he highlights research showing that diets rich in fruits, vegetables, whole grains, and legumes can not only prevent but also reverse the disease. He contrasts these findings with the standard American diet, which is high in processed foods, saturated fats, and animal products—factors strongly linked to cardiovascular disease.

Greger also tackles the topic of cancer prevention with a focus on the role of antioxidants and phytochemicals found in plant foods. He explains how these compounds protect cells from oxidative damage and reduce the risk of cancer. The book discusses specific foods, such as cruciferous vegetables and berries, that have been shown to inhibit cancer cell growth and promote overall health. Greger also critiques common dietary habits, such as the consumption of red and processed meats, which are associated with higher cancer risk, particularly colorectal cancer.

The book goes on to discuss how a plant-based diet can be a powerful tool in managing and reversing type 2 diabetes and obesity, conditions that are closely linked to diet and lifestyle. Greger provides case studies of individuals who have successfully reduced or eliminated their dependence on medication by switching to a diet centered around whole plant foods. He explains the mechanisms by which plant-based diets help regulate blood sugar levels, improve insulin sensitivity, and promote sustainable weight loss.

In addition to these conditions, Greger covers a wide range of other health issues, including high blood pressure, liver disease, kidney disease, and digestive disorders. He presents evidence that many of these diseases are not inevitable consequences of aging but are, in fact, preventable and treatable through dietary changes. His arguments are bolstered by references to large-scale epidemiological studies, clinical trials, and meta-analyses, all pointing to the benefits of a diet rich in plant foods.

The second half of the book, titled “Dr. Greger’s Daily Dozen,” provides readers with a practical framework for implementing these dietary changes. The “Daily Dozen” is a checklist of 12 categories of foods and lifestyle habits that Greger recommends incorporating into daily life to maximize health and longevity. This section is designed to be user-friendly, offering specific suggestions for meal planning, tips for shopping, and strategies for overcoming common barriers to healthy eating. Greger emphasizes the importance of variety and encourages readers to explore different types of whole foods, from beans and berries to spices and herbs.

Further, the author addresses common misconceptions about nutrition, such as the reliance on supplements and the marketing of processed “health” foods. He advocates for obtaining nutrients from whole, natural sources rather than relying on pills or fortified products, arguing that whole foods provide a synergistic effect that isolated nutrients cannot replicate. He also discusses the broader implications of dietary choices, including the environmental and ethical considerations of plant-based eating.