Ironically, the side effects of eating healthy, can be not having to take drugs.
Michael Greger, MD.
Heart Diseases
Cardiovascular Heart Disease
Cardiovascular disease is the top cause of death globally. Fatty deposits in the walls of your arteries called atherosclerotic plaque are accumulating inside the coronary arteries that supply with blood the heart muscle. As fatty deposits build up, the path for blood to flow narrows down and the restriction of blood circulation can lead to chest pain. If then plaque ruptures, a blood clot can form within an artery. On the other hand, the suddden blockage of blood flow can cause a heart attack, damaging or even killing a part of heart. Severals studies by Dean Ornish, MD, Caldwell Esselstyn Jr., MD, and others have shown that a low-fat, plant-based diet, combined with regular exercise and a healthy overall lifestyle, can prevent, delay, and even reverse heart disease and other cardiovascular events. Dr. Ornish’s landmark study tested the effects of a plant-based diet on participants with moderate to severe heart disease. There were no surgeries or stents—just simple diet and lifestyle changes. Within weeks, 90 percent of chest pain diminished. After just one month, blood flow to the heart improved. After a year, even severely blocked arteries had reopened. Current cardiovascular medicine consisting of drugs, stents, and bypass surgery cannot cure or halt the vascular disease epidemic and is financially unsustainable. Whole-food plant-based diet can change it, because contains no dietary cholesterol, very little saturated fat, and abundant fiber. Meat, cheese, and eggs, on the other hand, are packed with cholesterol and saturated fat, which cause plaque buildup in the arteries, eventually leading to heart disease.
Lung Diseases
Asthma
Asthma is a common chronic condition in which the airways become narrow and inflamed—sometimes leading to difficulty with breathing, coughing, wheezing, and shortness of breath. Asthma can start any age , but it usually merges during childhood. Groundbreaking research shows that filling our plates with plant-based foods—and avoiding dairy products and other high-fat foods—can be a powerful tool for preventing and managing asthma. Studies show that dairy consumption can raise the risk for asthma and worsen symptoms. One 2015 study found that children who consumed the most dairy had higher odds of developing asthma, compared with the children consuming the least. In another study, children with asthma were placed in either a control group, where they made no dietary changes, or in an experimental group where they eliminated dairy and eggs for eight weeks. After eliminating dairy, the experimental group experienced a 22% improvement in peak expiratory flow rate—a measure of how fast the children were able to exhale—while children in the control group experienced a 0.6% decrease. The thin lining of fluid that forms the interface between our respiratory tract and the external environment is our first line of defense against oxidative damage. Oxidative damage is important in asthma, contributing to airway contraction, excessive mucous production, and hypersensitivity. Antioxidants protect against oxidative stress, so our lung lining contains a range of antioxidants our body makes itself, as well as those obtained from our diet, particularly from fruits and vegetables. We can even quantify the level of oxidative stress in people by measuring the level of oxidation products in their exhaled breath, which drops as we start eating more fruits and vegetables, and drops further as we combine more plants with fewer animal foods.
Endocrine Diseases
Diabetes
Let's make it straight: Carbohydrates DO NOT cause diabetes. And a diet that focuses on keeping carbohydrates out of a diet is not a powerful way to manage or reverse the disease. If anything, healthy complex carbohydrates help prevent it. The problem is how the body processes them. If you repair your body's ability to absorb and use carbohydrates, not only you can enjoy healthy carbohydrate-rich foods without concern, but your blood sugar disorders that will greatly improve, maybe even reverse. Diabetes mellitus refers to a group of diseases that affect how your body uses blood sugar (glucose). Glucose is vital to your health because it's an important source of energy for the cells that make up your muscles and tissues. It's also your brain's main source of fuel. The underlying cause of diabetes varies by type. But, no matter what type of diabetes you have, it can lead to excess sugar in your blood. This is because either your pancreas gland isn't making enough insulin ( the hormone that keeps your blood sugar in check) or because your body becomes resistent to insulin's effects. Either way, too much sugar in your blood can lead to serious health problems. The insulin-deficiency disease is called type 2 diabetes and is primary caused by poor lifestyle choices. How? Let's try to explain it. Digestive system breaks down the carbohydrates you eat into a simple sugar called glucose, which is the primary fuel powering all the cells in your body. To get from the bloodstream into your cells, glucose requires insulin. Insulin works as a key that unlocks the doors to your cells to allow glucose to enter. Every time you eat a meal, insulin is released by your pancreas to help shuttle the glucose into your cells. Without insulin, your cells cant's accept glucose, and, as a result, th glucose builds up in your blood damaging the blood vessels in kidneys, heart, brian eyes, etc. Now comes a question why glucose cannot enter a cell? Because the cell accumulated a fat that works like a solid lock that insulin cannot overcome. Where this fat comes from? From diet rich in saturated fat ( animal-based foods) and low in fiber. The good news is that diabetes type 2 with plant-based diet and proper lifestyle changes is almost always preventable, often treatable, and sometimes even reversible. A plant- based diet is low in fats, including saturated fats and rich in fiber, which allows for the proper functioning of insulin and proper carbohydrate metabolism.
Insulin Resistance
Once again: Carbohydrates DO NOT cause diabetes. And a diet that focuses on keeping carbohydrates out of a diet is not a powerful way to manage or reverse the disease. If anything, healthy complex carbohydrates help prevent it. The problem is how the body processes them. If you repair your body's ability to absorb and use carbohydrates, not only you can enjoy healthy carbohydrate-rich foods without concern, but your blood sugar disorders that will greatly improve, maybe even reverse. Insulin resistance is when cells in your muscles, fat, and liver don't respond well to insulin and can't use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels and insulin levels go up. The explanation for this is quite simple. In a healthy person, after a meal rich in carbohydrates, a digestive system breaks down starch into glucose, which enters your circulatory system as blood sugar that is then stored in your muscles and liver to be used for energy as needed. Blood sugar needs " key" to enter a body cell. This "key" is a hormone called insulin released by the pancreas. Without insulin, your body can't use or store glucose for energy. Instead, the glucose stays in your blood. What happens that when a person is an insulin- resistant? When glucose tries to get inside the cell, the lock seems to be jammed. The "key" - insulin- no longer works. The glucose can't get inside so it builds up in the bloodstream. This gives another message to pancreas cells to produce more insulin and try again if more "keys" will work. The thing is there is nothing wrong with your "key" and nothing wrong with a jammed lock, the problem is with cell, more specifically- FAT. An intramyocellular lipid, the fat inside your cell- lipid overload. No matter how much insulin you produce, your fat- compromised cells can't effectively use it. Over time, your blood sugar levels and insulin levels go up, left untreated, it can lead to potential complications that include heart disease, stroke, kidney damage, and nerve damage. Increased production of insulin results in unbearable load on the pancreas, which works at a crazy rate, producing according to research from 300% to 700% x more insulin. What does this mean for us? The pancreas is getting used as an organ. From this enormous effort, our beta cells responsible for the production of insulin are getting destroyed. As a result, insulin resistance leads to the prediabetic stage and then type 2 diabetes. A plant- based diet is low in fats, including saturated fats and rich in fiber, which allows for the proper functioning of insulin and proper carbohydrate metabolism.
Digestive Diseases
In construction
Liver Diseases
Non-alcoholic fatty disease (NAFLD)
A non-alcoholic fatty liver disease (NAFLD) is the next global epidemic. The main characteristic of NAFLD is too much fat stored in liver cells, it may progress to advanced scarring (cirrhosis), than liver failure and death. It’s been characterized as a tale of fat and sugar, but evidently not all types of fat are culpable. Those with fatty hepatitis were found to have eaten more animal fat and cholesterol, and less plant fat, fiber, and antioxidants. This may explain why people on plant-based diet, characterized by high consumption of foods such as fruits, vegetables, whole grains, and beans, is associated with less severe non-alcoholic fatty liver disease. It could also be related to the presence of specific phytonutrients, like the purple, red, and blue anthocyanin pigments found in berries, grapes, plums, red cabbage, red onions, and radicchio.
Cancer
In construction
Brain Diseases
In construction
Weight Loss
Weight Loss
Obesity is a serious public health problem that can be statistically measured using the Body Mass Index (BMI) of adults. Obesity is defined as a BMI of 30 or over. Plant-based diets can help you lose weight and keep it off because they are packed with fiber, which helps fill you up, without adding extra calories. Aim for 40 grams of fiber a day, which is easy to do when you move vegetables, fruits, whole grains, and beans to the center of your plate. By skipping meat, cheese, and eggs and limiting oils, you’re also removing a significant amount of fat from your diet. This helps keep the pounds off, because 1 gram of fat—from beef, fish, or oil—has 9 calories. Compare that to 1 gram of carbohydrate from potatoes, bread, or beans, which has only 4 calories—fewer than half of the calories found in 1 gram of fat.