A Healthier You: Learning from “How Not to Die” by Michael Greger — Part 2

In our previous blog post, we delved into some astonishing facts about our diet and its impact on preventing and reversing major diseases. Now, let’s explore how we can make positive changes in our diet and lifestyle, as suggested by Michael Greger in his book “How Not to Die”.

Choosing Plant-Based Foods over Animal-Based Foods

The book strongly advocates for a diet centered around plant-based foods instead of animal-based ones. This means that we should try to avoid consuming foods that come from animals on a regular basis. If avoiding them completely is a challenge, at least aim to reduce the amount of animal-based foods you eat each day.

Understanding Harmful Fats and Cholesterol

Certain types of fats and cholesterol found in our diet can be harmful to our health. These include trans fats, which are often found in processed foods, as well as saturated fats, commonly present in animal products and junk foods. Dietary cholesterol, mainly found in animal-derived foods like eggs, is also a concern. These components contribute to the narrowing and blocking of our arteries, which can lead to serious health issues.

Prioritizing Whole Plant Foods

To promote better health, it’s important to consume whole vegetables, fruits, beans, and other plant-based foods. Simultaneously, reducing the intake of trans fats, saturated fats, and cholesterol is essential. These changes collectively work to prevent the clogging of arteries and maintain better heart health.

Effects on Kidney Function

The saturated and trans fats, along with cholesterol, that are abundant in animal products and unhealthy foods can negatively affect our kidney function. Protein from meat increases the acid levels in the kidneys, potentially causing damage to these vital organs. In some cases, limiting protein intake is advised, particularly for those with chronic kidney disease, to safeguard kidney health.

Avoiding Processed Foods

In today’s world, processed foods like chips and chocolates have become commonplace. We often consume these without much thought, which can have detrimental effects on our health. Taking a simple step of checking the nutritional content on the back of packaged items can be eye-opening. Among the culprits, trans fats are particularly concerning as they are linked to various serious diseases. While companies may label trans fat content as less than 0.1%, even this small amount can raise the risk of health problems. Being mindful of these contents can motivate us to make healthier choices.

Cooking Wisely

Cooking at home provides an opportunity to incorporate more grains, fruits, and vegetables into our diet. However, frying foods at home is a common practice that has its risks. Repeatedly heating cooking oils at high temperatures can produce harmful compounds, some of which are known to be cancer-causing. Minimizing the reuse of reheated oils can help mitigate these risks.

Embrace “The Simple 7”

To lead a healthier life, remember “The Simple 7” guidelines: avoid smoking, maintain a healthy weight, stay physically active, consume ample fruits and vegetables, manage cholesterol and blood pressure levels, and ensure normal blood sugar levels.

Start Small, Make a Big Difference

As the author emphasizes, it’s never too late to begin adopting healthier habits. The goal isn’t to completely eliminate meat, fried foods, or packaged snacks from your diet immediately. Instead, start by gradually reducing your intake. You’ll likely notice positive changes that will motivate you to continue making healthier choices.

Incorporating these simple practices into your daily life can pave the way to a healthier and happier you. Remember, small steps can lead to significant improvements in your overall well-being.