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How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
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How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

New York Times Bestseller

“This book may help those who are susceptible to illnesses that can be prevented.”―His Holiness the Dalai Lama

“Absolutely the best book I’ve read on nutrition and diet” –Dan Buettner, author of The Blue Zones Solution

From the physician behind the wildly popular Nutrition Facts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can help prevent and reverse many of the causes of disease-related death.

In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America–heart disease, various cancers, diabetes, Parkinson’s, high blood pressure, and more–and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches to help prevent and reverse these diseases, freeing us to live healthier lives.

The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn’t have to be the case. By following Dr. Greger’s advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer.

History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks.

In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger’s Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor’s orders are just what we need to live longer, healthier lives.


From the Publisher

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Publisher ‏ : ‎ Flatiron Books; 1st edition (December 8, 2015)
Language ‏ : ‎ English
Hardcover ‏ : ‎ 576 pages
ISBN-10 ‏ : ‎ 1250066115
ISBN-13 ‏ : ‎ 978-1250066114
Item Weight ‏ : ‎ 1.75 pounds
Dimensions ‏ : ‎ 6.55 x 1.7 x 9.55 inches

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Customers say

Customers find the book deeply informative and good for their health. They say the content is easy to understand and practical. They also appreciate the well-organized structure and great recipes. Readers mention that the book is light, easy to read, and weight loss. They appreciate the humor and engaging style. They mention that they feel better, have more energy, and experience better sleep. Opinions differ on the level of detail, with some finding it comprehensive and scientific, while others say it’s repetitive.

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  1. Sheltopia –

    An upbeat book about a seriously life-saving subject: Eating more fruit
    Excellent. Excellent. Read this book and prepare to fall in love with fruits and vegetables, beans, nuts, seeds and whole grains. Love spices: turmeric, cinnamon, oregano, cumin, cardamom, saffron. How could you not?”You should eat more fruits and vegetables as if your life depended on it, because maybe it does,” writes Dr. Michael Greger.And not just a few more — a lot!In How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease, Dr. Greger dives into nutrition science providing overwhelming compelling evidence for food as medicine. He takes the reader through numerous well-conducted scientific studies that show how foods nourish and protect us. He points the eater to foods (like flaxseeds) proven to be more powerful and beneficial than medicine — if only we will eat to live.Dr. Greger became interested in nutrition science because of his grandmother, Frances. She was put on hospice due to a heart condition and told there was nothing more doctors could do. Instead of dying, his grandmother found Nathan Pritikin, changed her diet and lived 31 years longer. She was featured in Pritikin’s biography: Pritikin: The Man Who Healed America’s Heart.Greger was inspired to study medicine, became interested in nutrition science and changed his own diet after reading Dr. Dean Ornish’s 1990 landmark Lifestyle Heart Trial study which showed how heart disease could be reversed with a plant-based diet and other lifestyle changes (no drugs, no surgery).Greger repeatedly points out that a whole-foods, plant-based diet can prevent and reverse heart disease — and he doesn’t stop there. In part one of the book, Greger goes through the 15 leading causes of death and systematically shows how a plant-based diet may prevent or even reverse each of these ills.”It turns out a more plant-based diet may help prevent, treat, or reverse every single one of our fifteen leading causes of death,” he writes.He makes the case that there’s an opportunity cost to food. At every meal, we can choose lifesaving nourishment, which builds our strength and resilience — or we can eat junk. Eating is about so much more than satisfying a craving or indulging a taste — it’s about truly satiating hunger and sustaining and fortifying our bodies.Dr. Greger takes issue with silent doctors and watered down dietary guidelines. Rather than assuming what people can or can’t do, Greger recommends providing people with the evidence and letting them make their own choices about their health, “First, it shouldn’t matter what I or anyone else eats, says or does. The science is the science.””That one unifying diet found to best prevent and treat many of these chronic diseases is a whole-food, plant-based diet, defined as an eating pattern that encourages the consumption of unrefined plant foods and discourages meats, dairy products, eggs, and processed foods. In this book(How Not to Die), I don’t advocate for a vegetarian diet or a vegan diet. I advocate for an evidence-based diet, and the best available balance of science suggests that the more whole plant foods we eat, the better—both to reap their nutritional benefits and to displace the less healthful options.”How Not to Die reads a lot like The China Study to start. It systematically goes through a bunch of horrible, chronic diseases and presents scientific studies, which conclude that the disease is preventable with a plant-based diet. It becomes a familiar refrain — and increasingly frustrating.Why is this not more widely known and practiced? Dr. Greger has been talking about plant-based diets and food as medicine for 25 years (and he’s certainly not a lone voice in the wilderness – see pairs well with below). Still, when the International Agency for Research on Cancer (22 experts from 10 countries) of the World Health Organization, after considering more than 800 studies on cancer in humans, showed a causal link between processed meat and colorectal cancer and declared bacon a known carcinogen and red meat a probable carcinogen, people who would on any other day say, “F* cancer!” were suddenly defending it. Eating death and suffering— for the love of bacon! How bizarre.What if there is already a cure?”Diets that revolve around whole plant foods — vegetables, whole grains, fruits and beans—cut the risk of many cancers, and other diseases as well.” — American Institute for Cancer ResearchDr. Greger points out that agribusiness is big business and that U.S. dietary recommendations are mixed in with the Department of Agriculture’s goals of promoting consumption. There is money to be made in processed foods, whereas watermelons, sweet potatoes, kale and turmeric are inexpensive health solutions.Then, people claim they would not enjoy life if they had to give up certain foods. Again, Dr. Greger looks to the science. On the contrary, studies show people feel better and enjoy eating plant-based diets. For diabetic patients, for example, a plant-based diet is less restrictive, easier to follow and more enjoyable than other options. It’s a particularly great choice for people who love to eat. Following a plant-based lifestyle, you are encouraged to eat a lot of healthy, tasty, colorful, flavorful foods at every meal.Despite the sad state of the average American diet today, How Not to Die remains upbeat. Throughout the book, Greger amply employs wit, humor and silly puns (my favorite of which is “Them’s some block-rockin’ beets!” in reference to the benefits of beets for athletic performance.).The second part of How Not to Die talks about how to make those food choices — it’s about eating a lot of certain fruits, vegetables, legumes and spices every day. Dr. Greger talks about his favorites and how much to eat. Again, lots!”One of their (World Cancer Research Fund) summary cancer-prevention recommendations is to eat whole grains and/or legumes (beans, split peas, chickpeas, or lentils) with every meal. Not every week or every day. Every meal!”To be clear, How Not to Die is not a book about immortality. It is a book about preventative medicine and living well — how not to die prematurely and how not to suffer from chronic disease.As the president of the American College of Cardiology, Kim Williams, MD said in advocating for and adopting a plant-based diet as written in “Heal Thyself,” in the University of Chicago Magazine (Jan./Feb/ 2015), “Unlike those who find enjoyment or comfort even in foods they know are unhealthy, Williams takes solace in the belief that, with each bite, he’s doing no harm. ‘I don’t mind dying,’ he says, ‘I just don’t want it to be my fault.'”The book ends on a sweet and loving note as Dr. Greger acknowledges the transience of life: “And we need to make each day count by filling is with fresh air, laughter, and love—love for ourselves, for others, and for whatever we are doing with our one precious life.”

    Sheltopia –

  2. LJ –

    This actually changed my life
    Let me start by saying that I enjoy eating meat, drinking wine, and eating sweets. I did not approach this book with a pre-existing ideology or in an effort to confirm any already-held beliefs; rather, I approached it simply to see what Dr. Greger had to say about living a better, healthier life.I was not disappointed.This book lays out a very clear case on how diet is perhaps the single most important aspect of a healthy lifestyle. I know that there are some people who accuse Dr. Greger of cherry-picking studies that support his preferred narrative. There are some online sources you can easily find that have written “fact check” or “debunk” articles on this book, and while they might show a few examples of how Dr. Greger favors some studies over others, the most reputable critical reviewers tend to say that Greger’s work is, on the whole, fairly complete. Given this, I think that the case he makes for a whole-food, plant-based diet is convincing.So convincing, in fact, that I decided to try it. I was already getting in strenuous workouts 3-5 times per week, but I knew that my dietary choices could be improved. I printed out a list of his Daily Dozen and hung it in my kitchen. My family started preparing primarily green light foods and we cut out almost all red light foods entirely. After 2 months, I lost 35 pounds (which I needed to lose, despite my workout routines), had more energy, saw improved athletic performance, experienced better sleep, and felt in a consistently better mood. And I was never hungry. I did no calorie counting. I did not restrict total food intake, just the types of food that I ate.About 5 months in, all of the positive benefits remained, with no negative side effects. Unfortunately, I started to revert back to some old bad habits, and “suddenly” those positive benefits started to fade away. It was amazing how in tune I was with my body and its reactions to food after just 5 months of primarily plant-based eating. I quickly realized that the Standard American Diet (SAD) was just that – sad. It was literally making me sick. After 2 months of being SAD, I went back to the Daily Dozen and I do not regret it.One of the things that I find the most refreshing about Dr. Greger and his recommendations on how to implement this type of diet is that he is very practical. Unlike some other food plans, Greger recommends that you just start where you already are and try to make better choices with each meal. While it would be correct to point out that Dr. Greger works for the farm animal welfare division of the Humane Society, it is unfair to suggest that he is writing this book simply as a cover for an ideology. He makes a convincing case for why someone might choose to never eat meat or consume other animal products, but he also says that certain unprocessed animal products can be totally fine to consume in moderation, as long as that consumption is to promote the consumption of other green light foods. I find his approach very balanced, accessible, and scientifically sound.Is the way of eating that Dr. Greger proposes in this book right for you? It might be. I strongly suggest that anyone who is even remotely curious about how they can live a better, happier, and longer life give this book a chance.

    LJ –

  3. CB –

    An excellent resource to inform and influence changes you know you need to make to your diet, in order to lead a healthier life!

    CB –

  4. Joy B –

    The parts I have read since it arrived 2 days ago are very interesting and potentially life changing. Seems clear and down to earth in doing what it says on the tin!

    Joy B –

  5. Neele Daub –

    Das Buch ist ein inspirierendes Buch, das einen tiefen Einblick in die Kraft einer gesunden Ernährung bietet. Dr. Michael Greger präsentiert auf wissenschaftlicher Grundlage eine Fülle von Informationen über die Auswirkungen von Lebensmitteln auf unsere Gesundheit und Lebenserwartung. Seine klare und verständliche Schreibweise macht komplexe medizinische Konzepte zugänglich und motiviert dazu, bewusste Ernährungsentscheidungen zu treffen. Dieses Buch hat mein Verständnis für die Bedeutung einer pflanzlichen Ernährung für die Prävention und Umkehrung von Krankheiten vertieft und mich dazu inspiriert, positive Veränderungen in meiner Lebensweise vorzunehmen.

    Neele Daub –

  6. ThePocketJ –

    💯 Voto: Merita un 8.5💵 Rapporto Qualità Prezzo:📈 Prezzo di Acquisto: EUR 11,66Questo è un libro fantastico. Ne sono veramente rimasto sorpreso.Lasciatemi spiegare.Questo libro è diviso in tre parti principali. Nella prima parte ci sono 15 capitoli, uno per ciascuna delle principali malattie che causano la morte delle persone. In ciascuno dei capitoli, il dottor Greger spiega la malattia o il malessere, quindi descrive gli alimenti che sono stati trovati per ridurre il rischio, prevenire, invertire o curare la malattia.La seconda parte del libro dedica i capitoli a una serie di gruppi di alimenti sani. Il dottor Greger spiega quali sostanze chimiche, elementi, enzimi o antiossidanti sono particolarmente utili per prevenire o curare una malattia.In ciascuna delle prime due parti del libro, sembra che ogni altra frase abbia un riferimento a un documento scientifico che descrive la ricerca e le prove per le dichiarazioni del dottor Greger. L’ultimo terzo del libro è un elenco di tutte le note, che si ricollegano alle ricerche scientifiche, i papers. E’ difficile criticare il dottor Greger per le sue conclusioni, dal momento che sono supportate da un’enorme quantità di ricerche. Ovviamente si nota anche il suo atteggiamento un po’ “Biased”, che incentra il tema principalmente su una dieta Vegana, quale porta con se una serie di atteggiamenti, che per carnivori come me, sembrano sermoni di qualche religione esotica.La raccomandazione nutrizionale del dottor Greger è di mangiare solo cibi integrali e vegetali. Riduce il rischio di tutte le 15 principali cause di morte, almeno negli stati uniti. Consiglio vivamente questo libro a chiunque desideri migliorare la propria alimentazione e salute. Questo è il miglior libro sulla nutrizione che abbia mai letto.Se hai intenzione di smettere di leggere la mia recensione qui, non ti biasimo.Ho preso molti appunti. Eccoli.I medici non sono formati in nutrizione e non vengono pagati per fornire consigli nutrizionali. La California Academy of Family Physicians si è opposta a un disegno di legge della California che impone dodici ore di educazione alimentare per tutti i medici. Nel dibattito, è stato ridotto a zero ore.Si ritiene che la diminuzione della lunghezza dei telomeri nei propri cromosomi provochi l’invecchiamento. Il dottor Greger presenta le prove che uno stile di vita sano può aumentare l’attività della telomerasi e effettivamente far crescere i telomeri in lunghezza. È la qualità del cibo che conta, non la quantità. Cos’è uno stile di vita sano? Uno che utilizza cibi integrali, non integratori o uno che cerca di enfatizzare una singola sostanza chimica o nutriente. Questo libro fornisce molti esempi di singoli nutrienti che hanno dimostrato benefici per la salute, ma solo se consumati in un alimento intero, non quando isolati in una pillola. Ad esempio, gli integratori antiossidanti non riducono il rischio di cancro, ma gli antiossidanti presenti naturalmente negli alimenti riducono il rischio.La curcuma è un’erba che si trova nel curry in polvere e nella senape. Può avere notevoli proprietà anti-cancro. Ma non sono stati condotti studi in doppio cieco; nessuno vuole pagare per qualcosa che non può essere brevettato. È vero, tuttavia, che l’India soffre molto meno di cancro del colon-retto, reni, polmoni, vescica e prostata e melanoma. Ma la domanda è se ciò sia dovuto alla curcuma o che solo il 7% della popolazione mangia carne regolarmente?Non mi rendevo conto che per certi versi il pollame è più malsano della carne. Mangiare pollame aumenta il rischio di cancro al pancreas più della carne rossa!I vegetariani ottengono un’assunzione più elevata di quasi tutte le calorie nutritive per le calorie rispetto ai mangiatori di carne. Anche i mangiatori di carne aumentano di peso, anche dopo aver aggiustato le calorie! Le calorie non sono tutte uguali, forse perché i vegetariani hanno un tasso metabolico a riposo più elevato.Molti diabetici possono invertire la malattia dopo aver seguito una dieta a base vegetale per sedici giorni. Non devono perdere peso o ridurre il consumo di calorie.Il superbatterio difficile infetta 250.000 americani ogni anno, uccidendone migliaia. Si pensava che fosse stato raccolto negli ospedali. Tuttavia, solo un terzo dei casi è collegato a pazienti infetti. Potrebbe invece essere dovuto alla carne infetta. Circa il 42% delle carni vendute nelle catene di negozi di alimentari nazionali è infetto. Gli Stati Uniti hanno i livelli più alti al mondo. Si trova anche nel pollo, nel tacchino e nel manzo, ma la concentrazione più alta è nel maiale. Di solito, non infastidisce le persone; si trova nell’intestino senza causare danni. Ma gli antibiotici possono scatenarlo ed è mortale. Può sopravvivere a due ore di cottura a 71 gradi C (la temperatura di cottura consigliata). I disinfettanti per le mani non aiutano. Gli antibiotici si trovano nelle urine dei mangiatori di carne, anche quando non li hanno presi. L’agrobusiness alimenta enormi quantità di antibiotici agli animali da allevamento.L’ipertensione è una delle afflizioni descritte dal dottor Greger. La cosiddetta dieta DASH (Dietary Approaches to Stop Hypertension) è stata progettata specificamente per abbassare la pressione sanguigna. È prevalentemente vegetariano, ma consente un po ‘di carne, in modo da rendere la dieta più appetibile ai non vegetariani. Il dottor Greger afferma che mangiare pochi cucchiai al giorno di semi di lino induce un effetto di abbassamento della pressione sanguigna molto potente.Un manuale da conservare e leggere con la giusta mente critica.

    ThePocketJ –

  7. Elena –

    I was shocked to find out the damage an unhealthy diet can do to your body. I was used to eating fast foods, everything that had sugar on it and barely eaten fruits and vegetables. When I finished reading this book, I forgave myself for eating this diet in the past and I promise I will follow a whole grain plant based diet. It’s been 4 months and I feel great, I feel more energized and the best thing is that my eccema disappeared. Thanks Dr Greger!

    Elena –

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