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" 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. "

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" 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. "

Michael Greger

Fruit

Build

Baby

" 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. "

" 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. "

" The typical Western diet is the number-one cause of premature death and the number-one cause of disability. In other words, a long and healthy life is largely a matter of choice. "

" Studies on cherries, raspberries and strawberries suggest that most of their nutrition is retained when they're frozen, so it's a good idea to keep some in the freezer. "

" 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

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

" A small minority of strokes are hemorrhagic strokes, which are caused by bleeding into the brain when a blood vessel bursts. "

" 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. "

" 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. "

" 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. "

" 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. "

" 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. "

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

" 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. "

" 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. "

" 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. "

" Mental health can be just as important as physical health - and major depression is one of the most commonly diagnosed mental illnesses. "

" Women with a higher intake of berries appeared to have delayed cognitive aging by 2.5 years. So it's like your brain is 2.5 years younger if you're eating berries. "

Michael Greger

You

Women

" 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. "

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

" 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

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

Michael Greger

Diseases

Chronic

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

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

" Simply switching to a healthy, plant-based diet can lessen stroke risk by reducing cholesterol and blood pressure, flooding your body with antioxidants and improving blood flow. "

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

" 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. "

" 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. "