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" Among identical twins who have the exact same genes, one may die early of a heart attack and the other may live a long, healthy life - depending on their lifestyle and what they eat. "

Michael Greger

Live

Early

Heart

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" Without enough nitric oxide, your arteries can stiffen, raising blood pressure and your risk of heart attack. "

" People tend to eat poorly because it's convenient; it's what's around them. But you can make the switch. I think the way to do that is to just make fruits and vegetables as convenient as possible to eat. "

" One of the worst things you can do if you're worried about breast cancer is to cook beef, pork, fish or poultry at a high temperature - which includes frying, grilling and roasting. "

" Don't forget that fruit can be cooked - think of baked apples, poached pears and grilled pineapple. But if you like drinking fruit, blending will preserve more nutrition and fibre than juicing. "

" Nutrition is an exciting, dynamic field - there are more than 10,000 articles published on human nutrition in medical journals every year. "

Michael Greger

Human

Medical

" Physical activity is considered a promising preventive measure against breast cancer - not only because it helps with weight control but because exercise tends to lower circulating estrogen levels. "

" While consumers may be more shocked by pink slime or the feeding of Prozac to poultry, the routine feeding of millions of pounds of human antibiotics to chickens presents a much graver threat. "

Michael Greger

Pink

Routine

" One of the reasons it's so difficult to study the relationship between diet and disease is because many dietary behaviors are associated with non-dietary behaviors. "

" The problem with all-or-nothing thinking is that it stops people even taking the first steps. The thought of never having pepperoni pizza again somehow turns into an excuse to keep ordering it every week. "

" Scientists suggest that the link between consuming poultry and cancer spread may be due to carcinogens in cooked meat. For unknown reasons, these carcinogens build up more in the muscles of chickens and turkeys than in those of other animals. "

" Everyone feels sad occasionally. A full range of emotions is part of what makes us human. "

" In a Harvard University study, the diets of nearly 1,000 women were analysed before their morning melatonin levels were measured. Meat consumption was the only food significantly associated with lower melatonin production, for reasons that are as yet unknown. "

" We need to boost our intake of healthy plant foods and reduce our dependence on animal-based foods. "

" Good news for orange lovers: citrus fruit intake has been associated with reduced stroke risk. "

" Even if you were to start drinking milk during adolescence in an attempt to bolster peak bone mass, it probably wouldn't reduce your chances of fracture later in life. "

" For women, eating just two handfuls of nuts a week may extend their lives as much as by jogging four hours a week. "

" A massive stroke may kill you instantly, while a series of mini-strokes may disable and kill you over several years. "

" Though pigs have been proven susceptible to a porcine spongiform encephalopathy, the National Pork Producers Council claims that no naturally occurring cases of 'mad pig' disease have ever been discovered. "

" A plant-based diet is like a one-stop shop against chronic diseases. "

Michael Greger

Diseases

Chronic

" The USDA is tasked with managing and promoting agriculture - including the well-funded animal agriculture industry - so it's pulled into a tug-of-war every time the dietary guidelines are re-evaluated. "

" Cholesterol - which you get from eating too much of the wrong kind of fat - doesn't just help clog arteries in the brain, it may also help to seed the amyloid plaques that riddle the brain tissue of Alzheimer's victims. "

" As you eat more healthily, your palate changes - it's amazing. Your taste buds constantly adapt: from minute to minute, in fact. If you drank orange juice right now, it would taste sweet. But if you first ate some sweets then drank the same juice, it could taste unpleasantly bitter. "

" Up to a thousand milligrams of caffeine is considered safe for most people, which translates into about 10 cups of coffee a day. "

Michael Greger

Caffeine

Safe

" Remove all the junk from one's house. Then one doesn't have to deal with the temptation. If you get hungry enough, you will eat that apple. "

" Popeye was right about spinach: dark green, leafy vegetables are the healthiest food on the planet. As whole foods go, they offer the most nutrition per calorie. "

Michael Greger

Vegetables

Right

" The benefits of a healthier diet are far-reaching because they also equate to fewer animals being bred into inhumane factory farm conditions and fewer greenhouse gas emissions. "

" A placebo-controlled, double-blind, randomised trial of boys with autism found that two to three servings of cruciferous vegetables a day improves social interaction, abnormal behaviour and verbal communication - within a matter of weeks. "

" Many people assume the diseases that kill us are pre-programmed into our genes. High blood pressure by 55, heart attacks at 60, maybe cancer at 70, and so on... But for most of the leading causes of death, our genes usually account for only 10-20 per cent of risk. "

" Nitric oxide is a key biological messenger within the body. When released by the cells lining your arteries, it makes the walls of the arteries relax, allowing more blood to flow. "

" Most Alzheimer's sufferers aren't diagnosed until their 70s. However, we now know that their brains began deteriorating long before that. "