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" 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. "

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" The largest outbreak of bird flu in American history was an H5N2 virus, which led to the deaths of 17 million domestic birds and cost the nation more than $400 million during an outbreak in Pennsylvania that started in 1983. "

Michael Greger

Nation

American

Bird

" You can buy turmeric from any supermarket - or get it raw from Asian shops and grate a quarter of an inch of the root into your food. There's evidence to suggest raw turmeric may have greater anti-inflammatory effects, while cooked turmeric offers better DNA protection. "

" 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. "

" 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

" 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. "

" Certain foods, such as meat, appear to harbour toxic bacteria - known as endotoxins - that can trigger inflammation in your arteries, even when food is fully cooked. "

" Anyone who's promoting the exact diet that they were in previous years probably isn't keeping up with the latest science, though in general, the balance of evidence has remained remarkably consistent - centering one's diet around whole plant foods. "

" Five hours a week of vigorous aerobic exercise can lower estrogen and progesterone exposure by about 20 per cent. "

" You can be in excellent physical shape, with low cholesterol, a healthy body weight and good overall physical fitness - but that doesn't necessarily mean you're healthy. "

" When I was a child, doctors sent my grandmother home in a wheelchair to die. Diagnosed with end-stage heart disease, she already had so much scar tissue from bypass operations that the surgeons had essentially run out of plumbing. There was nothing more to do, they said; her life was over at 65. "

" The fumes produced by frying bacon contain carcinogens called nitrosamines. Though all meat may release potentially carcinogenic fumes, processed meat such as bacon may be the worst. "

" 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. "

" So, what is a stroke? In about 90 per cent of strokes, it's the result of blood flow to part of the brain getting cut off, depriving it of oxygen and killing off the part fed by the clogged artery. "

" A good way to adjust to a healthier diet is to think of three meals you enjoy that are largely plant-based. Pasta with tomato sauce can be tweaked to whole-grain pasta with added vegetables. "

" 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. "

" Sadly, commercially-produced, frozen broccoli lacks the ability to form sulforaphane because the vegetables are flash-cooked before they are frozen. "

" The emergence and spread of virulent strains of avian influenza has been attributed by experts to the intensely overcrowded, unsanitary, and stressful conditions that often characterize large-scale factory farming in industrialized agriculture. "

" Studies of immigration show that this resistance to heart disease is not just something in African or Chinese genes. When people move from low-risk to high-risk areas, disease rates skyrocket as they adopt Western diets and lifestyles. "

" 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. "

" 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. "

" Berries have a lot of soluble fiber. That's why they gel up when you're making your Thanksgiving cranberry sauce, with the pectin. "

" Although even light exercise is associated with a lowered risk of some other types of cancer, for breast cancer, it appears that leisurely strolls don't appear to cut it. "

" Eating a varied plant-based diet - and avoiding all meat, fish, chicken and dairy products - may have much to recommend it, but it's certainly not for everyone. "

" 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. "

" When the FDA announced its intentions to join other countries and ban quinolone use on U.S. chicken farms, the drug manufacturer Bayer initiated legal action that successfully delayed the process for five years. "

" About a quarter of lung cancer cases occur in people who have never smoked. One cause may be another potential carcinogen: fumes from frying. "

" Milk contains growth hormones designed by Mother Nature to put a few hundred pounds on a baby calf within a few months. "

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

" 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. "

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