How not to die?

Eating in the right way can significantly influence your health. Heard various advice from different sources, you may have difficulties to tell which one is the most helpful. The book "How Not to Die" provided eight practical suggestions backed up by scientific researches to help you establish a healthy diet.

Adopting a plant-based diet

The plant-based diet has been proven to have a much positive result on health than other foods we have in the US society. A China-Cornell-Oxford research project studied the menu of Chinese people in the 1980s. They found the Guizhou Province has the lowest mortality rate of coronary disease among men under 65, where people consumed the least animal-based food.

Additionally, plant-based diets can facilitate the patient's recovery. Lifestyle-medical pioneers Nathan Pritikin and Dean Ornish put patients with advanced heart disease on plant-based diets, and then they witnessed significant improvements in alleviating their symptoms. For example, the harmful plaque in patients' arteries dissolved faster than usual.

Having more fruits, especially berries

Four servings of fruit, including one type of berries, per day, is essential in a healthy diet. A single extra serving of fruit each day has proven to result in a 24-percent decline in the possibility of having Chronic Obstructive Pulmonary Disease. Notably, berries are particularly crucial due to their positive influence on liver function, cancer-resistance, and immune system. In 2014, a study taken among 14 patients revealed that their polyp load declined remarkably after nine months of having black raspberries.

Vegetables are indispensable

Vegetables play a vital role in preventing diseases. Known as "queen of greens", kale can reduce people's cholesterol levels. In a three-month study taken in 2008, high-cholesterol-level patients were asked to take three to four shots of kale juice every day. The proportion of beneficial cholesterol increased significantly, which was equal to the effect of running for 300 miles. Also, cruciferous vegetables help boost liver and lung functions.

Thus it is advised that two of the five daily servings should be leafy veggies (e.g., kale, arugula, and chard). Another two could be carrots, beets, or mushrooms. And finally, one serving of cruciferous vegetables like broccoli, cabbage, or cauliflower.

Recommending beans and whole grains for every meal

It is recommended by the American Institute for Cancer Research that beans or legumes should be included in every meal since they contain an animal-free protein as well as fibers. Navy and pinto beans can also be a good alternative to decrease bad cholesterol for people who don't like soy much. They can also function in slowing down sugar absorption and relaxing stomach. Similar to beans, people should also take whole grains three times daily. In 2015, research found that people who involve whole grains in diets live longer.

Taking more nuts and seeds for better nutrition

The Global Burden of Disease Study conducted between 1990 and 2010 found that eating too few seeds and nuts were the third-leading dietary cause for death and disability all over the world. Even a single serving of brazil nuts is equivalent to statins medicine in lowering cholesterol levels. Nuts and seeds facilitate the detoxification of excess iron. They can also build up bone density. Among all the seeds, chia, hemp, pumpkin, sesame, and sunflower seeds are recommended. It is an excellent alternative to sauces and dressings of your daily meals.

Placing herbs and spices in food

Not only can herbs and spices add flavor to a dish, but they are also essential in preventing diseases, especially cancer. Among all the food groups, they have the highest levels of antioxidants. In a study taken in 2010, Alzheimer participants who took saffron received better cognitive function outcomes than those who had a placebo. Additionally, spices like cloves and cinnamon can reduce depression because of an enzyme inhibited in them.

It is worth mentioning that turmeric is proven to be the best in preventing cancers among all the herbs and spices. Due to the fact that turmeric disappears rapidly, having it with black pepper can slow down the process and help absorption. Curry powder is a decent choice since it usually contains both pepper and turmeric. However, turmeric isn't for everybody. People with gallstones and kidney stones should restrict their intake.

Making water your first choice of beverages

Theoretically, a human should drink five 12-ounce beverages every day, and pure water is always the best choice. It is claimed by many articles that drinking eight glasses of water per day is a must, yet there is barely scientific evidence on that. Our daily intake of water comes from not only beverages but also fruits and vegetables.

In addition to water, coffee and tea can also be a good alternative since they are all good for health to some extent. For instance, research conducted by Tufts University revealed that tea functioned significantly in dropping blood pressure.