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

The dopamine reward system is a neural network in the brain that controls feelings of pleasure and reward. Greger discusses how this system is manipulated by the food industry to create addictive products that are high in sugar and fat, leading to overeating and weight gain. By comparing this to substance abuse, Greger illustrates the profound impact of diet on brain chemistry and behavior, urging readers to be mindful of how processed foods can hijack this natural system and contribute to chronic health issues.

Endothelial function refers to the health of the inner lining of blood vessels, which plays a crucial role in vascular health by regulating blood flow and preventing clotting. In How Not to Die, Greger explains that a diet rich in plant-based foods can improve endothelial function, thereby reducing the risk of heart disease. The book underscores the importance of maintaining healthy endothelial function through diet, exercise, and lifestyle choices to prevent cardiovascular diseases.

Nutritional yeast is a deactivated yeast often used as a dietary supplement for its rich content of B vitamins, protein, and other nutrients. In How Not to Die, Greger frequently recommends nutritional yeast as a flavorful and healthful addition to a plant-based diet. It is particularly noted for its role in providing vitamin B12, which is often lacking in vegan diets. The book positions nutritional yeast as a versatile ingredient that enhances both the nutritional value and taste of plant-based meals.

Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body, leading to cell and tissue damage. Greger explains that oxidative stress is a major contributing factor to aging and many chronic diseases, including heart disease, diabetes, and cancer. How Not to Die advocates for a diet high in antioxidants to combat oxidative stress, emphasizing that plant-based foods are particularly effective in restoring balance and protecting the body from damage.

A plant-based diet is one that emphasizes whole plant foods such as fruits, vegetables, grains, nuts, and seeds while minimizing or eliminating animal products. In How Not to Die, Greger advocates for a plant-based diet as the most effective way to prevent, treat, and even reverse many of the leading causes of death, including heart disease, diabetes, and cancer. The book provides extensive evidence from scientific studies showing the health benefits of a plant-based diet, positioning it as a key strategy for achieving optimal health and longevity.

Preventative medicine focuses on measures taken to prevent diseases rather than treating them after they occur. Greger’s How Not to Die is grounded in the principles of preventative medicine, arguing that lifestyle changes, particularly dietary choices, can prevent many of the chronic diseases that are the leading causes of death. The book encourages readers to adopt a whole-food, plant-based diet as a primary tool in preventing disease, thereby reducing the need for medical interventions and improving overall health outcomes.

Processed foods are those that have been altered from their natural state through the addition of preservatives, flavorings, and other additives. Greger highlights the dangers of processed foods in How Not to Die, linking their consumption to an increased risk of chronic diseases such as obesity, diabetes, and heart disease. The book argues that the overconsumption of processed foods is a significant factor in the modern epidemic of lifestyle-related diseases, advocating instead for a diet based on whole, unprocessed plant foods.

Saturated fat is a type of fat found primarily in animal products and some plant oils and is known to raise levels of low-density lipoprotein cholesterol in the blood, which can increase the risk of heart disease. In How Not to Die, Greger advises against the consumption of saturated fats, emphasizing their role in contributing to cardiovascular disease, the leading cause of death. The book promotes a diet low in saturated fats and rich in plant-based foods to support heart health and reduce the risk of chronic disease.