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Cottage Pie with Sweet Potato Mash Recipe

The AHA! Team — Fri, 20 Jun 2025 05:34:51 +0000

Recipe by: Dr. Michael Greger & Robin Robertson via Nutrition Facts – Cottage Pie with Sweet Potato Mash Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook One of my favorite comfort foods. This warm, savory dish is just as flavorful with mashed cauliflower instead of the sweet potato topping, so mix it up if the mood strikes. COURSE: Main Course DIFFICULTY: Moderate Ingredients ▢ 2 pounds sweet potatoes, cut into 2-inch chunks ▢ ½ teaspoon onion powder ▢ ¼ teaspoon ground black pepper ▢ 1 small red onion, chopped ▢ 1 carrot, chopped ▢ 2 garlic cloves, minced ▢ 1 ½ cups fresh or thawed frozen corn kernels ▢ 1 cup fresh or thawed frozen green peas ▢ 1 cup cooked fresh or frozen lima beans ▢ 2 cups cooked or BPA-free canned or Tetra Pak salt-free brown lentils ▢ 1 cup Light Vegetable Broth ▢ 8 ounces mushrooms of choice, chopped ▢ 3 tablespoons nutritional yeast ▢ 2 tablespoons salt-free tomato paste ▢ 1 tablespoon white miso paste ▢ 1 teaspoon minced fresh thyme, or 1/2 teaspoon dried Instructions Place the sweet potatoes into a large pot with enough cold water to cover and bring to a boil. Cook for 15 to 20 minutes, or until fork-tender, then drain and return to the pot. Stir in the onion powder and black pepper and mash until smooth. Set aside. Preheat the oven to 400F. Heat 1/4 cup of water in a large skillet over medium heat. Add the onion and carrot and cook until softened, about 7 minutes. Stir in the garlic and lower the heat to low. Stir in the corn, peas, and cooked lima beans. Cook until the vegetables are tender and any liquid is absorbed, 3-5 minutes. Stir in the 1 1/2 cups of the lentils, then transfer the vegetable mixture to a shallow baking dish and set aside. Heat the Light Vegetable Broth in the same large skillet over medium heat. Add the mushrooms, nutritional yeast, tomato paste, miso paste, and thyme and cook, stirring, for 5 minutes, or until the mushrooms are soft. Transfer the mushroom mixture to a blender or food processor, add the remaining 1/2 cup of lentils, and blend until smooth. If the gravy is too thick, blend in up to 1/2 cup of additional broth. Taste and adjust the seasonings, if needed. Pour the gravy over the vegetable mixture, stirring to combine. Spread the mashed sweet potatoes on top, smoothing to cover the surface. Bake for about 30 minutes, or until the filling is bubbling. Serve hot. To read the original article click here.

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Lemon-Ginger Cooler Recipe

The AHA! Team — Fri, 30 May 2025 05:34:03 +0000

Recipe by: Ayla Sadler via Dr. Michael Greger & Robin Robertson – Lemon-Ginger Cooler Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook You can also serve this scintillating beverage as a hot tea. PREP TIME: 5 min COOK TIME: 40 min TOTAL TIME: 45 min COURSE: Drinks DIFFICULTY: Easy SERVINGS: 2 Ingredients ▢ 2-inch piece fresh ginger sliced ▢ 2 tablespoons lemon juice ▢ 4-inch piece cinnamon stick (optional) ▢ Date Syrup to taste ▢ mint, for serving (optional) Instructions Combine 4 cups (945 ml) of water with the ginger in a large saucepan and bring to a boil. Remove from the heat. Add the lemon and cinnamon stick (if using) and set aside for 30 minutes Sweeten to taste with Date Syrup (if using). Refrigerate until chilled. Serve in a tall glass over ice. Add mint if you’re in the mood. To read the original article click here.

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Edamame Guacamole Recipe

The AHA! Team — Fri, 16 May 2025 05:38:10 +0000

Recipe by: Ayla Sadler via Dr. Axe – Pumpkin Blueberry Pancakes Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook Edamame has been a long-time favorite snack of mine. They’re so good I can eat a seemingly endless amount of them right from their pods. This recipe calls for them to be incorporated into a creative take on guacamole, which I love just as much as enjoying them au naturel. The problem with guacamole is that most people want to dip salted, deep-fried tortilla chips into it. Don’t do it! Skip the chip in favor of raw vegetables, such as carrots or bell pepper strips. Or, do as I do, and dip with steamed asparagus. COURSE: Appetizer, Snack DIFFICULTY: Easy SERVINGS: 6 Ingredients ▢ 1 cup frozen shelled edamame thawed ▢ 1 avocado ▢ 2 teaspoons lime juice ▢ 1 teaspoon Savory Spice Blend* ▢ 1 Roma tomato finely chopped ▢ 1 tablespoons fresh cilantro chopped ▢ 1 tablespoon red onion minced ▢ 1 tablespoon jalapeño minced (optional) ▢ ground cumin to taste ▢ steamed asparagus or raw vegetables for dipping Instructions Cook the edamame in a saucepan of boiling water until tender, 10 to 12 minutes. Drain and set aside to cool. In a food processor, combine the edamame, avocado, lime, Savory Spice Blend, and cumin, and process until smooth. Transfer to a bowl and fold in the tomato, cilantro, onion, and jalapeño (if using). Serve with vegetables for dipping. To read the original article click here.

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Baked Apples with Walnuts and Goji Berries Recipe

The AHA! Team — Fri, 02 May 2025 05:43:07 +0000

Recipe by: Dr. Michael Greger & Robin Robertson via Nutrition Facts – Baked Apples with Walnuts and Goji Berries Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook These luscious baked apples taste like apple pie, but aren’t bogged down with added sugar, flour, and fat. Another bonus is how great your house will smell while they’re baking. COURSE: Dessert DIFFICULTY: Easy SERVINGS: 4 Ingredients ▢3 tablespoons goji berries soaked in warm water for 15 minutes and then drained ▢½ cup chopped walnuts ▢1 tablespoon Date Syrup ▢1 ½ teaspoons ground cinnamon ▢4 large, firm baking apples washed and cored ▢1 tablespoon fresh lemon juice Instructions Preheat the oven to 350F. Place the goji berries in a food processor and add the walnuts, Date Syrup, and cinnamon; then pulse until well mixed. Set aside. Peel the top third of each apple. Rub the exposed part of the apple with lemon juice to prevent discoloration. Stuff about 2 tablespoons of the goji mixture into the center of each apple and rearrange the apples upright in a small, shallow baking dish. Pour 1/2 cup of water around the apples. Cover and bake until tender, about 1 hour. Serve warm. To read the original article click here.

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Roasted Kabocha with Kale-Cranberry Stuffing Recipe

The AHA! Team — Fri, 25 Apr 2025 05:33:34 +0000

Recipe by: Katie Schloer via Nutrition Facts – Pre-Workout Smoothie Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook Rather than starchy, boring bread cubes, the stuffing for this dish is made with my Basic BROL, combined with onion, celery, kale, and cranberries. To mix it up, try swapping in any combination of cooked whole grains with beans in place of the Basic BROL. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 Ingredients ▢1 large kabocha squash, halved crosswise (see tip*) ▢1⁄2 cup chopped red onion ▢1⁄2 cup minced celery ▢1⁄2 cup cranberries ▢1 cup finely shredded kale or other dark leafy greens of choice ▢1 tablespoon Umami Sauce Redux ▢1 teaspoon minced fresh thyme leaves (or 1⁄2 teaspoon dried) ▢1 teaspoon minced fresh rosemary leaves (or 1⁄2 teaspoon dried) ▢1 teaspoon minced fresh sage leaves (or 1⁄2 teaspoon dried) ▢Ground black pepper ▢2 cups Basic BROL Instructions Preheat the oven to 350F. Line a baking pan with a silicone mat or parchment paper. Using a strong knife, cut the cap off of the squash. With a spoon, scrape out and discard its seeds and fibers. Set aside. Heat 1⁄4 cup of water in a large skillet over medium heat. Add the onion and celery and cook for 5 minutes. Stir in the cranberries, kale, Umami Sauce Redux, thyme, rosemary, sage, and black pepper to taste. Remove from the heat and stir in the Basic BROL until well combined. Spoon the stuffing into the center of each half of the squash. Transfer the squash to the prepared baking pan and bake for 1 hour 20 minutes. If the stuffing is getting too browned, cover it loosely with foil. The squash is done when it is tender when pierced with a knife. If not, return the squash to the oven and bake for 15 to 20 minutes longer, or until the squash is soft and easily pierced with the tip of a knife. To serve, cut the squash into wedges and enjoy hot. Notes *Hint: To make a hard winter squash easier to cut, pierce the skin of the squash in a few places (to let the steam escape), then place the squash in a microwave and microwave it on High for 3 to 4 minutes. The squash will soften enough to cut easily. To read the original article click here.

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Mango-Raspberry Chia Pudding Recipe

The AHA! Team — Fri, 11 Apr 2025 05:27:35 +0000

Recipe by: Dr. Michael Greger & Robin Robertson via Nutrition Facts – Mango-Raspberry Chia Pudding Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook This refreshing chia pudding, adapted from The How Not to Diet Cookbook, can be made with different fruits to suit your own taste or what is in season. The secret to unlocking the benefits of chia seeds may be grinding them up. COURSE: Dessert, Snack DIFFICULTY: Easy SERVINGS: 2 Ingredients ▢1 cup fresh or thawed frozen raspberries ▢1 cup fresh or thawed frozen diced mango ▢¼ cup ground chia seeds Optional Toppings: ▢diced mango ▢fresh raspberries ▢unshelled sunflower seeds ▢pepitas Instructions In a high-powered blender, combine the raspberries and mango with ½ cup (120 ml) of water and blend until smooth. Add the ground chia seeds and stir until evenly distributed. Pour the pudding into two dessert bowls or glass jars. Cover and refrigerate for 8 hours or overnight. Serve as is or topped with garnish of choice. Notes For an even creamier texture, blend the ground chia with the fruit and water. To read the original article click here.

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Gemelli with Zucchini Meatballs and Avocado Chimichurri Recipe

The AHA! Team — Fri, 28 Mar 2025 05:33:41 +0000

Recipe by: Dr. Michael Greger & Robin Robertson via Nutrition Facts – Gemelli with Zucchini Meatballs and Avocado Chimichurri Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook Don’t let this recipe’s length intimidate you. It’s as simple to make as it is delicious. I like to make the meatballs and sauce ahead of time, so their flavors develop even more. When I’m not in the mood for chimichurri sauce, I substitute my favorite salt-free marinara. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 Ingredients ZUCCHINI MEATBALLS ▢1 (15-ounce) BPA-free can or Tetra Pak salt-free chickpeas, drained, rinsed, and blotted dry ▢3 garlic cloves, smashed ▢⅓ cup old-fashioned rolled oats ▢3 tablespoons nutritional yeast ▢3 tablespoons ground flaxseeds ▢1 tablespoon ground chia seeds ▢2 teaspoons fresh lemon juice ▢1 teaspoon white miso paste ▢1 ½ teaspoons dried basil ▢1 ½ teaspoons dried oregano ▢1 teaspoon onion powder ▢¼ teaspoon ground black pepper ▢1 cup shredded zucchini, squeezed dry CHIMICHURRI SAUCE ▢2 ripe Hass avocados, peeled and pitted ▢2 tablespoons fresh lemon juice ▢1 tablespoon red wine vinegar ▢2-3 garlic cloves, minced ▢1 teaspoon white miso paste ▢½ teaspoon dried oregano ▢¼ teaspoon red pepper flakes, or to taste ▢¼ teaspoon ground black pepper ▢¼ cup chopped fresh cilantro ▢¼ cup chopped fresh parsley PASTA ▢8 ounces whole-grain or bean-based gemelli or other pasta of choice Instructions FOR THE ZUCCHINI MEATBALLS: Combine the chickpeas, garlic, oats, nutritional yeast, flaxseeds, and chia seeds in a food processor and pulse until finely chopped. Add the lemon juice, miso paste, basil, oregano, onion powder, and black pepper. Pulse until thoroughly mixed. Transfer to a large bowl and add the shredded zucchini. Stir together until well combined. The mixture should hold together when pinched between two fingers. If the mixture is too wet, add a little nutritional yeast or ground flaxseeds to absorb excess moisture. Preheat the oven to 375°F. Line a baking pan with a silicone mat or parchment paper. Scoop about 2 tablespoons of the zucchini mixture at a time and use your hands to roll the mixture into balls. Arrange the zucchini balls on the prepared baking pan and bake for 25 minutes, or until firm and lightly browned. FOR THE CHIMICHURRI SAUCE: In a food processor, combine all the chimichurri sauce ingredients plus ¼ cup of water and pulse to combine. Set aside. FOR THE PASTA: Cook the pasta according to package instructions in a pot of boiling water until al dente. Drain and return to the pot. Add the chimichurri sauce and toss gently to combine. Divide the pasta into shallow serving bowls and top each portion with 2 or 3 zucchini meatballs. To read the original article click here.

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Does Fasting Help Rheumatoid Arthritis?

The AHA! Team — Mon, 24 Mar 2025 05:19:42 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Fasting, followed by a plant-based diet, is put to the test for autoimmune inflammatory joint disease. Does Fasting Help Rheumatoid Arthritis? Alan Goldhamer is the founder of the TrueNorth Health Center in Santa Rosa, California, where 10,000 individuals have fasted for “a variety of conditions from diabetes and cardiovascular disease to autoimmune diseases.” He noted that “conditions that seemed to be tied to dietary excess tended to respond predictably to the use of fasting followed by a health-promoting diet,” which he describes as one that is “low salt, vegan, high fiber, low fat, low protein, and low sugar.” This approach offers people an option to make lifestyle changes “This approach offers people an option to make lifestyle changes, eliminate the cause of the problem, and stabilize their conditions, to the point where the medication is no longer needed.” It’s in contrast to “conventional medicine, which is more about the suppression of the symptoms associated with the disease, rather than removing the underlying mechanisms by which they are caused.” Said Dr. Goldhamer: “If you treat high blood pressure medically, they tell you, ‘You must take these drugs the rest of your life.’ If you have diabetes, they’ll tell you, ‘You’ll be on these medications the rest of your life.’ If you have autoimmune disease, like lupus, rheumatoid arthritis, ulcerative colitis, ankylosing spondylitis, psoriasis, or eczema, you will be told, ‘You must be on medications the rest of your life,’ because medicine guarantees you will never recover…” “They promise you, if you follow their advice explicitly, you will be sick the rest of your life.” Preliminary data suggest that fasting may benefit “metabolic diseases, pain syndromes, hypertension [high blood pressure], chronic inflammatory diseases, atopic [allergic] diseases, and psychosomatic disorders,” but the highest level of evidence we have for the benefits of fasting are in regard to rheumatic diseases—autoimmune inflammatory joint diseases, like rheumatoid arthritis. Nearly a century ago, it was written that “diet treatment is not generally recognized by the medical profession…as one of the weapons with which to attack rheumatic conditions.” This attitude persisted until relatively recently, but a systematic review of controlled trials has since shown “a statistically and clinically significant beneficial long-term effect.” Rheumatoid arthritis has a well-known genetic component Rheumatoid arthritis has a well-known genetic component, but the concordance rate—that is, the chance that a pair of identical twins both get it when one has it—is probably less than 30 percent, despite the twins having the same genes. That leaves 70 percent to be explained by nongenetic factors. Even if we don’t know exactly what those factors are, “fasting is very similar to rebooting the hard drive in a computer. Sometimes, the computer gets corrupted, and you do not know exactly where the problem is. But if you just turn it off and reboot it, a lot of times, that corruption gets cleared out.” The evidence base started with case reports of water-only fasting followed by a plant-based diet. There were remarkable reports of years of pain and stiffness that were not only gone within a week but, more importantly, stayed gone on the healthier diet. One after another, just like that. But case reports are merely glorified anecdotes. There have been studies going back decades suggesting that “fasting may represent the most rapid and most available way of inducing relief of arthritic pain and swelling for patients who have RA,” rheumatoid arthritis, but they often failed to control for the placebo effect, which is “particularly important whenever self-reporting systems are used (reports on general well-being, pain, stiffness, tiredness, and the like)”—that is, subjective symptoms. Fasting may represent the most rapid and most available way of inducing relief of arthritic pain and swelling for patients who have RA There are objective measures, however, including lab tests of inflammation that don’t appear to be affected by placebos. As shown below and at 3:22 in my video Fasting for Rheumatoid Arthritis is what can be seen in controlled trials, starting immediately and staying down for at least a year. 10 different measures of inflammation decreased significantly after the fasting & subsequent meat- & egg-free diet Ten different measures of inflammation decreased significantly after the fasting and subsequent meat- and egg-free diet, whereas none of the parameters budged in those individuals with rheumatoid arthritis who continued to eat their regular diets. What’s more, this squelching of inflammation translated into a significant reduction in pain, morning stiffness, loss of grip strength, and the number of tender and swollen joints, as you can see below and at 3:43 in my video. Even a year after the trial had ended, those who benefited from the diet continued to benefit in terms of less pain, stiffness, and tender and swollen joints, presumably because they stuck with it, as shown here and at 4:00 in my video. During the period of fasting both inflammation and pain are reduced in RA patients “There is little doubt that during the period of fasting both inflammation and pain are reduced in RA patients,” individuals with rheumatoid arthritis. “However, after the normal diet is resumed, inflammation returns unless the fasting period is followed by a vegetarian diet…” Why might that be? It could be due to changes in the microbiome. The improvement in symptoms coincided with a “significant alteration in the intestinal flora” when patients switched from an omnivorous diet. “A diet can change intestinal flora and this may somehow be beneficial in RA,” perhaps by strengthening the gut barrier. We know fasting can decrease the leakiness of the gut in individuals with rheumatoid arthritis, but we don’t yet know what role, if any, this plays in the disease process. It could be as simple as eicosanoids, the mediators of inflammation that are formed from arachidonic acid. Arachidonic acid is a long-chain, inflammatory, omega-6 fatty acid found in animal fats. As seen below and at 5:04 in my video, the biggest contributors are chicken and eggs, which together contribute nearly half the intake of Americans. That’s also been suggested as an explanation for why those eating more plant-based appear to have better mental health; they aren’t suffering the “cascade of neuroinflammation” caused by arachidonic acid. Removing eggs, chicken, and other meats was shown to improve mood It’s also why removing eggs, chicken, and other meats was shown to improve mood in a randomized controlled trial, suggesting the arachidonic acid “may negatively impact mood state.” It may also help explain the impact of more plant-based diets on inflammatory diseases like rheumatoid arthritis. So, all of this may help explain why “maintaining a nutrient-dense, vegan diet of unrefined plant foods”—a plant-based diet—“appears to be necessary after the fast to prevent the recurrence of symptoms and inflammatory activity,” or as one popular press article put it, fasting may just be a tool to get you to radically kickstart a change in the way you eat. For more on fasting, see related posts below. This video was originally part of my Fasting for Disease Reversal webinar. If you want to see all of the videos in one place, check them out here. Stay tuned for Fasting for Autoimmune Diseases, coming up next. For more on rheumatoid arthritis, see Turmeric Curcumin and Rheumatoid Arthritis, Why Do Plant-Based Diets Help Rheumatoid Arthritis?, and Friday Favorites: Fasting for Rheumatoid Arthritis and Autoimmune Diseases. Key Takeaways Fasting, followed by a low-salt, vegan, high-fiber, low-fat, low-protein, and low-sugar diet, has been reported to help manage and even eliminate symptoms of various chronic conditions, including autoimmune diseases and cardiovascular issues. Fasting, especially when followed by a plant-based diet, has shown significant benefits in reducing inflammation and pain in patients with rheumatoid arthritis, with effects lasting even after the fasting period ends. The shift from an omnivorous to a plant-based diet may positively alter gut flora and reduce the inflammatory response, potentially due to decreased intake of arachidonic acid, a pro-inflammatory fatty acid found in animal products. The benefits of fasting and a plant-based diet in managing rheumatoid arthritis and other conditions seem to be sustained only if the dietary changes are maintained long-term. To read the original article click here.

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Eating to Reverse Heart Failure

The AHA! Team — Mon, 10 Mar 2025 05:39:20 +0000

Michael Greger M.D. FACLM via Nutrition Facts – An entire issue of a cardiology journal dedicated to plant-based nutrition explores the role an evidence-based diet can play in the reversal of congestive heart failure. It is a hopeful sign of the times when an entire issue of a cardiology journal is not just dedicated to nutrition, but to a plant-based diet in particular. Dr. Kim Williams, past president of the American College of Cardiology, starts his editorial with a quote attributed to the philosopher Arthur Schopenhauer: “All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident.” He goes on to write that “the truth (i.e., evidence) for the benefits of plant-based nutrition continues to mount.” We’ve got the evidence. The problem is the “inertia, culture, habit, and widespread marketing of unhealthy foods. Our goal must be to get the data out to the medical community and the public where it can actually change lives—creating healthier and longer ones.” That’s essentially my life’s mission in four words: Get the data out. Based on what we already know in the existing medical literature, “plant-based nutrition…clearly represents the single most important yet underutilized opportunity to reverse the pending obesity and diabetes-induced epidemic of morbidity and mortality,” meaning disease and death. As I discuss in my video How to Reverse Heart Failure with Diet, the issue featured your typical heart disease reversal cases, including a 77-year-old woman with such bad heart disease that she couldn’t walk more than half a block or go up a single flight of stairs. She had severe blockages in all three of her main arteries and was referred to open-heart surgery for a bypass. However, instead of surgery, “she chose to adopt a whole-food plant-based diet, which included all vegetables, fruits, whole grains, potatoes, beans, legumes and nuts.” Even though “she described her previous diet as a ‘healthy’ Western one,” within a single month of going plant-based, “her symptoms had nearly resolved”—and forgot about walking a block. “She was able to walk on a treadmill for up to 50 min without chest discomfort or dyspnea,” becoming out of breath. Her cholesterol dropped about a hundred points from around 220 mg/dL (5.7 mmol/L) down to 120 mg/dL (3.2 mmol/L), with an LDL under 60 mg/dL (1.5 mmol/L). Then, four to five months later, she must have started missing her “chicken, fish, low-fat dairy and other animal products” and “returned to her prior eating habits.” Within a few weeks, with no change in her medications or anything else, her chest pain returned, and she went on to have her chest sawed in half after all. After the surgery, she continued to eat the same diet that had contributed to causing her disease in the first place, then went on to have further disease progression. Another case featured in the journal has a happier ending. It started out similarly: A 60-year-old man with severe chest pain after walking just half a block decided to take control of his health destiny and switched to a whole food, plant-based diet. “He described his prior diet as a ‘healthy’ diet of skinless chicken, fish, and low-fat dairy with some vegetables, fruits, and nuts”—a diet that had been choking off his heart. Within a few weeks, he experienced the same amazing transformation—from not being able to exercise at all to walking a mile, then being able to jog more than four miles (6.4 km), completely asymptomatic, off all drugs, without any surgery, and off to live happily ever after. Now, of course, case reports are just glorified anecdotes. What we need is a randomized controlled trial to prove that heart disease can be reversed with lifestyle changes alone. Guess what? There was one published three decades ago, proving angiographic reversal of heart disease in 82 percent of the patients. Their arteries opened up without drugs and without surgery. So, these case reports are just to remind us that hundreds of thousands of individuals continue to needlessly die every year from what was proven to be a reversible condition decades ago. The conventional use of case reports, though, is to present novel results in the hopes of inspiring trials to put them to the test. For example, consider this case report on a plant-based diet for congestive heart failure—not simply coronary artery disease. In this case, the heart muscle itself was so weakened that it couldn’t efficiently pump blood. It was only able to eject about 35 percent of the blood in the main heart chamber with every beat, whereas, normally, the heart can pump out at least 50 percent. And that’s exactly what the patient’s heart was able to do just six weeks after switching to a whole food, plant-based diet, which he chose to do instead of getting his chest cracked open. The researchers wrote: “To our knowledge, this is the first report of an improvement in heart failure symptoms and left ventricular ejection fraction following adoption of a plant-based diet.” It may be the first, but it isn’t the last. Another case: A 54-year-old woman, obese and diagnosed with type 2 diabetes, presented with swelling ankles due to her heart failure. She switched from her regular diet of chicken and fish to whole plant foods. She started eating more healthfully, lost 50 pounds, and reversed her diabetes—meaning she had normal blood sugars on a normal diet without the use of diabetes medications. Her heart function normalized, too, going from an abysmal ejection fraction of just 25 percent up to normal, as you can see below and at 5:00 in my video. Since it wasn’t a randomized controlled trial, all we can say is that her improvements coincided with her adoption of a whole food, plant-based diet. But, “given the burden of heart failure [as a leading cause of death], its adverse prognosis,” meaning it usually worsens progressively, “and the overall evidence to date, a plant-based diet should be considered as part of a multifaceted approach to heart failure care.” We already know it can reverse coronary artery disease, so any heart failure benefits would just be a bonus. Now, we just need good strategies for healthcare “practitioners to support patients in plant-based eating.” Shown below and at 5:42 in my video are some excellent suggestions to pause and reflect on. Doctors, for example, can “use the Plant Rx pads produced by the Plantrician Project” and prescribe a good website or two, like NutritionFacts.org, as seen below and at 5:50 in my video. “While it is certainly true that many people would be resistant to fundamental dietary changes, it is equally true that millions of intelligent people motivated to preserve their health are now taking half-way measures that may provide only modest benefit—choosing leaner cuts of meat, using reduced-fat dairy products… Most of these people have neither the time nor the training to evaluate the biomedical literature themselves. Don’t they deserve honest, forthright advice when their lives are at stake? Those who wish to ignore this advice, or implement it only partially, are at liberty to do so.” Do you want to go smoke cigarettes? Bungee jump? It’s your body, your choice. It’s up to each of us to make our own decisions as to what to eat and how to live, but we should make these choices consciously, educating ourselves about the predictable consequences of our actions. Did I say reverse coronary heart disease? As in reverse the number one killer of men and women? I’ve got a lot of videos on the topic, and How Not to Die from Heart Disease is a good place to start. Check out the Plantrician Project at plantricianproject.org. I am a proud supporter. Key Takeaways A cardiology journal dedicating an entire issue to plant-based nutrition indicates increasing recognition of its health benefits, moving from ridicule and opposition to acceptance as a valuable approach. Past president of the American College of Cardiology, Dr. Kim Williams, emphasizes that evidence supporting the benefits of plant-based nutrition is substantial, particularly in preventing and reversing diseases like heart disease and diabetes. Several case studies highlight remarkable health improvements in patients who switched to a whole food, plant-based diet, including reversing severe heart disease symptoms and diabetes, although some reverted to the diets that contributed to their heart disease in the first place and went on to have further progression of their disease. We’ve known for more than three decades that lifestyle changes alone can reverse the progression of heart disease in 82 percent of patients—without drugs or surgery. Challenges remain in promoting plant-based diets, including patient resistance and misinformation. Strategies are needed for healthcare practitioners to actively support and educate patients about the benefits of a plant-based diet. To read the original article click here.

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