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" 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. "

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" 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. "

Michael Greger

Life

Death

Words

" 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. "

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

" 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. "

" 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. "

" 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. "

" 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. "

" 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. "

" 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. "

" 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

" 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. "

" 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. "

" 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. "

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

" Despite the growing evidence of health benefits associated with coffee consumption, I still don't recommend my patients drink it - not because it's not healthy, but because there are even healthier choices. "

" 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. "

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

" 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. "

" 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. "

" 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. "

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

" 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. "

" 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. "

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

" Sick animals can lead to sick people. "

" 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

" 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. "

" You can actually take people with these precancerous lesions, and basically paint black raspberries on them, and they nearly vanish. "

" 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. "

" 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. "