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Prevent Heart Disease with a WFPB lifestyle

Prevent Heart Disease with a WFPB lifestyle

Hello my name is Allen Appell and I have a
presentation for you on how to prevent heart disease with a whole food
plant-based lifestyle. I have a 25 year career teaching people how to be
successful in business while running my own successful real estate investment
business. 13 years ago I shifted to a whole food plant-based diet and have
studied this lifestyle intensely ever since. Making money is fun and
interesting but your health is far more important and can be fun and interesting
as well. In addition to self-study, I have taken certificate programs in
plant-based nutrition, plant-based cooking, and am in a Masters of Applied
Nutrition program at the University of New England. My goal is to help others
find the health I have come to enjoy through a whole food plant-based
lifestyle. At age 75, I enjoy the same activities I did when I was 30, but more
so because I am actually healthier. I haven’t even had a sniffle since
adopting a whole food plant-based lifestyle some 13 years ago. Riding
horses mountain biking and martial arts remain my exercise activities that I
intend to enjoy for many more years. Heart disease is our number one killer.
Coronary heart disease, CHD, kills 375 thousand Americans every year. Over 1000
people killed each day by coronary heart disease. How much coronary heart disease
do you think you have? We will look at what causes CHD and what you can do to
prevent it. It’s basically a plumbing problem. Your circulatory system of
arteries and veins feed blood containing fuel to every part of your body. A
blockage can starve and kill cells and organs like the heart. Coronary arteries
crown, which is why they’re called that. They crown the top of your
heart and are the primary plumbing feeding your heart. A blockage here can
be deadly. Your dentist regularly removes plaque what about the plaque in your
arteries. Are you at coronary heart disease risk? Fatty streaks of plaque are
found in nearly all American children by age ten. Anyone over age ten may
have this problem and probably does. At age 22, 77% of autopsied Korean War
American soldiers had CHD blockages. At age forty, fifty, and sixty,
arteriosclerosis fatty plaque buildup shown by LDL cholesterol in your blood
begins killing us off. It is not whether you have CHD. You probably do. But how do
you deal with it the standard American diet, or SAD. SAD includes a substantial
amount of animal products: cow meat, fish, chicken, and dairy that’s 32 percent of
the calories that we eat. We also include large amounts of processed plant food, 57
percent of the calories that we take in. Small amounts of whole grains, beans,
fruits, vegetables, and nuts, unfortunately is only eleven percent.
Animal products have cholesterol. Plants do not and cholesterol may kill you. Our
own bodies create all the cholesterol we need; we don’t need any more. Taking in
more by eating animal products can be dangerous. Total cholesterol at 200
milligrams per deciliter is considered normal, but it is also normal to die of
heart disease. The multi-generational Framingham study showed no one at or
below 150 milligrams per deciliter died of heart disease. Shouldn’t this be the
default instead of 200? The graphic below shows the
progression of cholesterol buildup in one’s arteries which you may well be
dealing with. Being overweight is also correlated with coronary heart disease
and the problem is that it is a growing phenomenon in the United States.
This chart shows that in the top line adults went from thirty-point-five to
thirty-nine-point-six; almost forty percent from the year 2000 to 2016. Our
youth went from thirteen-point-nine percent in 2000 up to eighteen-point-
five percent. These are very terrible trends. This is not just being
overweight. This is obesity. Two-thirds of Americans are overweight and
forty percent are obese. This is a real problem. Your inflamed plumbing system. Arteries
are actually dynamic living organs. they’re not just mere pipes.
Arteries contract and relax according to the food you eat. Eating
meat products stiffen arteries within hours and can reduce your ability to
relax them by as much as half. Bacteria in meat can actually
trigger an inflammatory reaction in your arteries. Inflammation can be a good thing. When you have an inflamed swollen cut
in your finger, your immune system is sending antibodies to fight the bacteria.
This is good. However, when your immune system sends antibodies to the
insides of your arteries creating a swollen pimple and, if that breaks, the
life giving blood can be blocked and
destroy organs like the heart. The plug, or thrombus, can also move to other parts
of the body and damage organs there as well. Let’s take a look at a major
study by T Colin Campbell who is a brilliant professor at Cornell. He
and his son did the China study which was of 880 million Chinese. It’s a
huge study and they found a link between consumption of animal animal products,
including dairy, and chronic illnesses like coronary heart disease,
diabetes, as well as cancer. The coronary heart disease rate among American men
was 17 times higher than the rural Chinese eating a plant-based diet.
In Guizhou and Sichuan provinces of almost a half a million people, not a
single death was caused by CHD before the age of 64 during the three year
period of their study. This was a real shocker. When you compare rural Chinese,
who were eating a plant-based diet with very little bits of meat, and the
compare that with the Americans who have 17 times higher cardiovascular
disease than they did, it’s it’s a horrific a statistic. Take a look
at studies around the world. There was Denis Burkitt who was a physician who
spent basically his entire career in Uganda running the country’s hospitals.
He never saw any heart disease among his African patients The African
patients ate a plant-based diet and had no heart disease. It was a major
problem among the Asian meat-consuming patients that he had in Uganda.
In another study, there were Japanese men who moved
from Japan to Hawaii. They had an increase in coronary heart disease, and
then, as they moved to the US mainland, they had an even greater increase in
heart disease Of course, their diet was changing to the SAD style diet. When
people migrate from low coronary heart disease plant-based countries to high
risk ones, like the US and Europe, the rates dramatically increase in heart
disease. Then, there are the Blue Zones. You can see one of the elderly
people doing exercise. Dan Buettner had a National Geographic
funded study and he identified five areas around the world where people live
the longest. They are Okinawa, Japan; Sardinia, Italy;
Nagoya, Costa Rica; Icaria Greece, and the Seventh-Day Adventists in Loma
Linda in Southern California. These blue zones are where people have extremely
long lives and there are numbers of centurions who live over a hundred. To
give you an idea of what they eat, here is a what is called the Okinawa
Longevity diet. It consists of 70% sweet potatoes ,12% rice, 7% grains, 6% soy, 4% of
additional veggies, and 3% fruit. Very little meat, very little eggs, and
very little dairy. Many are vegans, as well. That’s just one of the five blue
zones that he went to and studied. It’s very telling what we should be
eating. The interesting thing too, is that you not only can you prevent cancer and
heart disease, but if you already have it, which you may well have to some degree,
you can actually reverse it. These have been tremendous practitioners who
have actually done this over the years. Nathan Pritikin was early. He was an
engineer and wasn’t a physician. He did the most detailed research on heart
disease because he had it and he wasn’t getting an answer of how to cure it
from his physicians. He analyzed the causes and, in his research, found that he could actually reverse CHD. He started a whole program that
it’s still going today. Dean Ornish is another major person in this area. So is
Caldwell Esselstyn and John McDougall. All of these men
developed programs that reversed coronary heart disease in hundreds of
thousands of patients as they adopted a
whole food plant-based lifestyle. You can see down below Dean Ornish and Caldwell Esselstyn. Great people. I’ve talked with them both.
They’re brilliant people and they’ve they’ve made major contributions to the
world. The main thing that’s so great about them is that
you’re avoiding repair, which is what most the medical practice has been
oriented toward. Repair is what’s employed with our drugs and surgery. But these are not treating the cause of good health and the cause
fundamentally is what you eat. That is the largest cause. There is much
other research. Let’s take a look at the research that’s been done on meat
consumption. There are four studies’ conclusions shown here. These are
just the conclusions because they’re very lengthy studies. The first one
concluded, and this is a quote, “An unhealthy Western type of diet is
associated with the severity of coronary artery lesions
or infections in patients with CAD.” Coronary artery disease. That was study number one and was a study of 188 subjects. Another study was a meta-analysis.
A meta-analysis means a study of studies. You pull together
a number of studies and analyze them and synthesize the findings. This study found, “the present
meta-analysis indicates that higher consumption of total red meat and
processed meat is associated with an increased risk of total cardiovascular
and cancer mortality.” Cardiovascular, course, refers to the heart. In
another study of nine studies, number three, the quote that they concluded was: “These results indicate that high
consumption of red meat, especially processed meat,…” (and processed meat is the
worst. It’s amazing you go to a deli and all those delicious meats are very much carcinogens and also contribute to heart disease) and
they concluded it “may increase all cause mortality.” Those are all
diseases. The fourth study regarding meat found “Findings from this meta-analysis…” of five studies “indicates that consumption of red and or processed meat
increase risk of stroke,…” (which of course is a blockage of the blood in your brain)
“in particular, ischemic stroke.” Let’s summarize what these studies showed.
People who consumed two servings per day (that’s roughly seven ounces) of red meat
were sixteen percent more likely to have a heart attack
and thirty percent more likely with processed meat. So processed meat is worse for all-cause mortality. It was interestingly 29% rick for the red meat and
23% for the processed meat, like deli products. Yes you may end up with a
seventy-five percent chance of not getting these afflictions, but it’s like
playing Russian roulette to do so. Let’s take a look at some whole food
plant-based lifestyle research. There are four studies here and
these are the conclusions from these studies. The first one was a
meta-study of 16 research projects and the the quote is:
“This meta-analysis provides further evidence that a higher consumption of
fruit and vegetables is associated with a lower risk of all-cause mortality,
particularly cardiovascular mortality.” Sixteen studies show that. In the 2nd study is a quote from the conclusion: “Fruit and vegetable intake were associated
with reduced risk of cardiovascular disease cancer and all-cause mortality.
These results support Public Health recommendations to increase fruit and
vegetable intake for the prevention of cardiovascular disease, cancer and
premature mortality. Here’s another study number 3 that was of 114,000 subjects. A
huge study. The quote in the conclusion is: “These data support a protective
relationship between consumption of fruit and vegetables, particularly
cruciferous and green leafy vegetables and citrus fruit and
juice and ischemic stroke risk.” The cruciferous vegetables are like
cabbage, broccoli, and kale that are very healthy. Cruciferous means it is a
cross and it’s these flower type vegetables that have four
petals coming out from them and that’s why they’re referred to as cruciferous.
They are extremely antioxidant very healthy plants to eat. The fourth study was of eight
studies, another meta-analysis, and the quote at the end of the conclusion
was: “Increased fruit and vegetable intake in the range commonly consumed is
associated with a reduced risk of stroke. our results provides strong support for
the recommendations to consume more than five servings of fruit and vegetables
per day, which is likely to cause a major reduction in strokes.”
In summary from this previous research on a whole food plant-based
diet, if you have six servings per day (which is 17 ounces roughly) of fruit and
vegetables, the reduced risk of coronary heart disease turned out to be 16% and
all-cause mortality (that is cancer and other diseases) it turned out to be a 27%
reduction in risk. So it’s very clear the research supports a whole food
plant-based diet. Moreover, it’s not only just for the heart because that’s
what we focused on here, but it creates a healthy lifestyle for your lungs,
your brain, your digestive system, your liver, your kidneys, etcetera. When you
strengthen the immune system, which is what you do with a plant-based diet,
you will help fend off
disease from the common cold, to diabetes, to high blood pressure, to cancer. You get
one diet and you don’t have to specialize. One healthy plant-based diet will cover
all the bases. From a broader perspective, a whole food plant-based lifestyle
benefits the whole supply of world food, the world economy, health
care and the environment as a whole. If you are eating grain directly instead of
having a cow eat it and then you eat the cow you’re cutting out, quite
literally, the middle cow. If we continue eating meat rather than the whole food
plant-based lifestyle in the u.s., the added costs have been figured to be $289 billion annually and $1.6 trillion
globally by 2050. if we ate vegan, direct health care savings would be $208 billion
in the US and $684 billion worldwide. People just get less sick with a vegan
diet and that’s been proved over and over again.
Direct health care savings would be $40.5 billion and three and $382
billion globally. Environmental savings would be $40 billion U.S. and $569 billion worldwide. But, most importantly, the global mortality
rate would be reduced by six to ten percent, and that is the savings of
millions of lives every year. So this is very much way to go. The problem is that
we have a long way to go to actually turn around the SAD type of diet that
we have we have. Among Americans 88% were never
vegetarians or vegans, 10% were former vegetarians or vegans, and only 2% are
currently vegetarian or vegans. Clearly, there’s a major task in front of us to bring about these changes to a whole food plant-based diet. Let’s see
where we can get more information on how to bring this about.
is a wealth of free information on nutrition. It’s put together by Dr.
Michael Greger who is a very dynamic character .I really like the guy and I do some
research for him. He offers a free nutrition site and you can
subscribe for free and receive videos daily on what he’s researching. There’s a huge amount of information.
Just about any topic that you want to know about health and nutrition is
on his site. You can get a video on it and you can read the
transcripts of the videos. The purpose of the site is to read and analyze all
published research in the English language and make it available to you
free so, as he says, you don’t have to. There’s a huge amount of of new research
there continuously updated. A handy device that you can get, again
for free is you can track the foods that you eat with his Daily Dozen app. This
is a list of foods that are plant-based. The app will keep you on track and you can
download it as a free app to your cell phone and use it to track on a daily
basis. The daily dozen consists of beans, very prominently with
several servings of them, berries, other fruit, cruciferous vegetables, (very
important antioxidant) greens, other vegetables, flax seeds (more antioxidants)
nuts, spices, whole grains, beverages, and some exercise. You could check that
list off and it’ll keep you on track on a daily basis. There is a delicious
selection of Whole Foods plant-based dishes awaiting your trying out. Some are
similar to what you’re already used to with meat, but these do not have meat.
Stews, for example, are done with mushrooms in lieu of meat and there are others of
all kinds that await your exploration. The following is a sample of dishes prepared
by Cathy Fisher in her cookbook Straight Up Foods and many are available
free online at her dishes are all Whole Foods
plant-based however they also are without SOS, sugar, oil, or salt and they
are all delicious. Take a look at some of these for breakfast.
There are oats, or here is a more elaborate pudding with oats and fruit.
Looks like a delicious way to start the day. Now here’s one that’s that I like and I’ve
made it a lot of times. It’s called No Tuna Salad. Tuna, like all fish, is full
of PCBs and and Mercury and you can get your Omega threes elsewhere, flax in
particular is a good source. The main ingredients in this are garbanzos.
The garbanzo beans are substitute for tuna and there’s some celery,
some red onions, and basil. The dressing is made with cashews that you run in a blender. Add a little bit in lemon juice, mustard, and
some kelp granules to give it a very much of a tuna type salad flavor, but is much
more healthy. Then you can have the common veggie burger which is made with brown rice, kidney beans, oats, mushrooms, and an onion
chopped up in it and it makes for a delicious burger. The Beefless Stew I
love to prepare where you take portobello mushrooms instead of beef and you put in
potatoes, carrots, onions, and it’s topped with rosemary and has rosemary in it
for flavoring. This is an excellent stew. Then there are, of course, desserts
of all kinds. I love the oatmeal raisin cookies and I
make those with dates for the sweetness of them. They’re a tremendously delicious
dessert. Here’s another source that you might take a look at. It’s called the
21-day Kickstart Program and Dr. Neal Barnard runs this. It has all
evidence-based meal plans, their recipes, grocery lists, daily videos, cooking
demonstrations, and again it’s all for free. You can go to this site,
enroll and doesn’t doesn’t cost anything. Chances are very strong that after
21 days you won’t go back to SAD. It’s an immersion in a whole food plant-based
lifestyle and you’ll probably stay with it because you’ll find that eating the
this way is really delicious, you’ll have delicious meals, and you’ll feel great. There’s a terrific film out called What
The Health and you can actually see it free
online. What’s interesting about this film is that it
points out how much misinformation there is that we are experiencing in
the news and the media. There are many health organizations that take millions
of dollars from big AG and big food industry companies like Tyson, Kraft, and
Kentucky Fried Chicken. They contributed millions of dollars to, you
wouldn’t believe this, the American Heart Association, the Susan G Komen pink
ribbon breast cancer group, which are good organizations. The
American Diabetes Association, and American Cancer Association are actually promoting
processed meat which is highly cancerous. These associations
taking money from the from these major soft-pedal meat on their sites. They actually put meat products as recommended
when the research has all pointed in the other direction as to how unhealthy it is.
It’s a sad state of affairs when they ignore this these detrimental
effects and, while it’s sad, this is an interesting film because it points
this all out so I think you’ll enjoy it. Thank you very much for your
attention. The references on the slides where I acquired all this
information follow and now we have some time for questions and
maybe we can have a short quiz just to see if you took in some of this and
agree with it. Thanks very much for attention
and I will take some questions.

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