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" High levels of stress can lead to weakened immunity, rendering animals much more susceptible to disease. This makes the average poultry factory farm a hotbed for outbreaks of avian flu. "

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" 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. "

Michael Greger

Breast Cancer

You

Worst

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

" 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. "

" 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. "

" Breast cancer is thought to use cholesterol to help the cancer migrate and invade more tissue. "

" 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. "

" As a physician specializing in nutrition, my priority is to the health of the public. "

" In my clinical practice, the one diagnosis I always dreaded giving was Alzheimer's. Billions have been spent on research, but there's still neither a cure nor an effective treatment. "

" Unhealthy meals don't just cause internal damage decades down the road, but right here and now, within hours of going into your mouth. "

" 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. "

" 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. "

" Berries are the healthiest fruit, offering potential protection against cancer and heart disease, boosting the immune system and acting as a guard for the liver and brain. "

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

" 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. "

" 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. "

" Broccoli is incredible. It can prevent DNA damage and metastatic cancer spread; activate defences against pathogens and pollutants; help to prevent lymphoma; boost the enzymes that detox your liver; target breast cancer stem cells; and reduce the risk of prostate cancer progression. "

" Ounce for ounce, herbs and spices have more antioxidants than any other food group. "

Michael Greger

Herbs

Group

" You have to build up to green smoothies. Everyone loves fruit smoothies: you can add a handful of baby spinach to a fruit smoothie and may hardly even taste it. Next, try two. Slowly, your taste buds can adapt to more greens. "

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

" 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. "

" Oregano is such an antioxidant-rich herb that researchers decided to see if it could reduce the DNA-damaging effects of radiation. "

" 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. "

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

" For many children, it's seeing a beloved relative ill and in pain that leads them to want to become doctors. But, for me, it was watching my grandma get better. "

Michael Greger

Seeing

Pain

" Harvard University researchers found that women at high risk of heart disease who had a tablespoon of peanut butter five or more days a week appeared to nearly halve their risk of suffering a heart attack compared with women who ate one serving or less per week. "

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

" Walking at a moderate pace for an hour a day is considered a moderately intense level of exercise. "

" The Iowa Women's Health Study, which has followed more than 35,000 women for decades, found eating more broccoli, cauliflower, kale and other cruciferous vegetables was associated with a lower risk of getting non-Hodgkin's lymphoma in the first place. "

Michael Greger

Health

Eating

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

" Tart cherries lower the levels of inflammation in the body, which may be particularly useful for those who suffer from gout. They have also been used to improve sleep. "