The End of Heart Disease: The Eat to Live Plan to Prevent and Reverse Heart Disease

by Joel Fuhrman

Joel Fuhrman, M.D., the New York Times bestselling author of Eat to Live, Eat to Live Cookbook, Super Immunity, The End of Diabetes, and The End of Dieting, presents a scientifically proven, practical program to prevent and reverse heart disease—coinciding with the author’s new medical study.

 Heart disease and strokes are the leading cause of death in the United States—but it isn’t inevitable. The cure for America’s most lethal killer doesn’t require expensive medications or rounds of invasive surgery. In fact 99 percent of heart disease–related deaths are entirely preventable with diet and nutrition. The cure for reversing heart disease is as simple as changing the food we eat.

One of our country’s leading experts in both preventive medicine and the science of food, Dr. Fuhrman speaks directly to readers everywhere who want to take control of their health and avoid taking medication or undergoing complicated, expensive, unnecessary, and often ineffective procedures or surgery. He asserts that the public is rarely informed by their doctors of the most effective options for treating high blood pressure, high cholesterol, and heart disease. Nor are we provided an accurate evaluation of the true health risks from commonly prescribed drugs. Given this lack of vital information, how can we possibly make an intelligent and informed choice regarding a pill, procedure, or change in diet? 

Grounded in the latest scientific research and Dr. Fuhrman’s twenty-five years of clinical experience treating heart disease, The End of Heart Disease shows us how we can significantly lower cholesterol and blood pressure, reduce weight, heal obstructive coronary artery disease, and even eradicate advanced heart disease —all without the need for dangerous procedures like angioplasty or bypass surgery. Dr. Fuhrman shows us how to eat for optimal heart health, with a range of options for differing needs and conditions. He provides detailed menu plans and delicious recipes for heart-healthy meals and snacks and includes helpful questions for doctors and patients.

Genres: Health, Nonfiction, Nutrition, Food, Cooking, Audiobook, Medicine

448 pages, Hardcover

First published April 5, 2016

Reviews

[Christopher Lawson · Rating 5 out of 5]

TALE OF A RELUCTANT CONVERT

There is a LOT to absorb in THE END OF HEART DISEASE. This is a well-written, practical discussion about the biggest killer in our society, and concrete steps you can start taking right away to keep yourself from becoming the next victim.

"Cardiac patients typically worsen and usually die of heart disease despite the finest medical management." I definitely do NOT like the sound of that quote from Dr. Fuhrman.

Dr Fuhrman begins this book by explaining the impact of heart disease in our society. More people die of heart disease than all the cancers combined. The cost to society is astronomical, and yet most people wait for the symptoms to happen, and then treat the problem with drugs. In a recent year, $320 billlion dollars were spend on cardiovascular disease. Dr. Fuhrman notes that the total lifetime cost to treat a person with CAD (Coronary Artery Disease) is nearly $1,000,000!

The author is emphatic that physicians have a moral obligation to explain to patients that there is a LOT that one can do to greatly lessen the risk of heart diease. If you wait until you have the symptoms, it will be FAR more costly to treat, and far less effective. Yes, there are drugs that can lessen blood pressure and other important metrics, but these drugs will not actually cure your disease--just help in keeping in under control.

The good news, the doctor explains, is that with substantive dietary changes, you can drastically cut your risk. Not down to zero, of course, but much lower risk. He cites numerous studies that have focused on certain foods, and their contribution to preventing heart disease. There is a TON of scientific evidence that demonstrate the value of eating certain foods, and avoiding others.

The key to the food selection, Dr. Fuhrman explains, is selecting foods that have high nutritional value for the calories. This number is called the "ANDI," which stands for Aggregate Nutrient Desnity Index. The foods with the highest index are certain vegetables that provide monstrous nutrition, and yet few calories. Foods like collard greens or watercress. At the other end of the spectrum, having a soda gives ZERO nutrition per a ton of calories. (For those curious readers, the second worst was Apple Pie.)

The book provides 2 weeks of detailed meal plans. A big requirement is to have 1 meal a day consist of a big salad. In fact, the doctor admonishes the reader to make a written commitment to eat that big salad, and post it on the fridge door.

Importantly, you will be drastically cutting down on animal products--eating only a few ounces per meal at most. This is going to be tough!

The author cautions that these dietary changes will take time--it will not be trivial, and it will likely take months for your taste buds to adjust to a lower intake of sweeteners. After your taste buds readjust, however, you will be pleasantly surprised at the mild tastes you've been missing.

I am entirely convinced by the doctor's scientific research and recommendations. However, I think this will be tough for me (and I bet other people as well.) Cutting out almost all meat will be a big hurdle for me, as will the one-salad-a-day regiment. Nevertheless, I am committed to doing this. Just today, in the company cafeteria, I had a big green salad for lunch, with lots of the veggies the doctor recommends. I put chia seeds on top, along with berries and other fresh fruit. I even passed on the tasty ice cream bar within hands distance.

Although you can zip through this book pretty quickly, it will take time to absorb the information--there are a lot of facts and figures to think about. I found it helpful to jot down important "action items" that I plan to take. For example, I have a personal goal to make a big salad for lunch, and add more berries and seeds to my diet. (Some of these seeds, I confess I have NEVER once tried.)

I found THE END OF HEART DISEASE to be a serious work with deadly serious implications. The scientific evidence is overwhelming that dietary changes can drastically lower my risk of hear disease. Therefore, I have started making changes to my diet TODAY as a direct result of reading this book.

This is going to be difficult for me to do, but I'm on my way to protecting my health. I bet that after reading this book, most readers will begin their journey as well.

Sample Kindle copy courtesy of Edelweiss Book Distributors

[Astrid · Rating 4 out of 5]

Very informative and more extensive than the one on diabetes. Between Fuhrman, McDougall, Barnard, and Campbell, one should be able to figure out a combination of approaches to a plant-based diet that will work best. I don't go for any of them 100%, but you use the best they offer and kind of ignore the stuff that doesn't make so much sense. Fuhrman has the edge here, I think. Gorillas, hippos, giraffes and elephants all seem to be growing big and strong on lots of plant material, so I think the emphasis on vegetables and fruits, with some beans, nuts and seeds and whole grains thrown in sounds perfectly reasonable to me. Lots of prep work required here and getting organized but your taste buds eventually adjust; it's worth it to prevent having to keep track of a ton of pills to take every day. I want to be an old, old lady and croak while still in possession of my mental faculties, able to move around, and not on any stupid pills for decades on end. Not suffering from incontinence would be nice, too, but I'm getting ahead of myself here. Wrinkles and sagging skin, who cares, I'm not trying to impress anyone, but I want to be able to enjoy life until the very end. If that means I'll only get to eat stuffed pizza on my birthday, so be it. I might even learn to like, or at least tolerate, plant-based cheese . . .

[Trish Ward · Rating 4 out of 5]

Good advice but hard to live it.

As a nutritionist I know and have been sharing much of what this book touts. However, as a nutritionist I also know that these suggestions are far beyond what many can or want to do. Our job is to help people determine what it is they can do to eat healthier within the world they live. This book could help guide those choices. Trish Ward MPH RD LDN

[Madlyn · Rating 5 out of 5]

I enjoyed the The End of Heart Disease book. I learned so much and have already changed my eating habits and have lost 20 pounds since the day I start reading this book in July. I enjoy eating different types of green foods actually as Dr Fahrman calls it power foods.

[Stewart · Rating 5 out of 5]

Good stuff. I've talked with Dr. Fuhrman and wasn't sure that his diet could be applied to everyone. After reading this I think it is possible for anyone to start. It's evidence-based and he doesn't seem to be driven by anything other than finding the diet that will allow a person to live long and well. This is a great companion to Dr. Michael Greger's How Not to Die.

[William Lawrence · Rating 5 out of 5]

This is a must read book for anyone who has a family history of heart disease. As America's number one killer, heart disease is a preventable lifestyle result of bad habits and distorted culture (for all with the exception of rare heart defects). Fuhrman cites the research findings, both old and new, to support a needed major dietary overhaul.

[Steve Gibbs · Rating 5 out of 5]

Very comprehensive!

Have read a few plant based diet books, I like Dr. Fuhrman's comparison with other heart diets and his Q and A at the end. He is aiming for the ideal and doesn't mince words. Great information...with recipes to boot.

[Robert Luebke · Rating 5 out of 5]

For anyone who has heart disease or has heart disease in their family, this is a must read. Dr. Joel Fuhrman has presented the latest scientific evidence of what is required to lower and even reverse your heart disease. I have read "The China Study" which advocates a whole food plant based diet and this book is similar in its recommendation but with some nuances made by Dr. Fuhrman with the scientific literature backing for it. Dr. Fuhrman calls his diet plan the "Nutritarian Plan" because he believes in eating the foods that are natural and nutrient dense. He helps the reader get started on his program by providing many recipes in second half of the book. Dr. Fuhrman lists 388 references of scientific literature to support his recommendations. This is a book I will keep as a reference book!

[Taylor Rogers · Rating 5 out of 5]

Great book that everyone should read. Literally.

[Julie · Rating 5 out of 5]

Ça fait finalement du sens!

[Healthypedia · Rating 4 out of 5]

The End of Heart Disease is a groundbreaking guide that offers science-based strategies to prevent and reverse heart disease.

Heart health is a matter of paramount concern, with a staggering 17.9 million lives succumbing to cardiovascular diseases in 2019, accounting for a staggering 32% of all global fatalities. Among these dire statistics, a whopping 85% of these mortalities were attributed to heart attacks and strokes, highlighting the dire urgency for effective strategies to combat this global health crisis.

In this review, we delve into a pivotal resource that confronts this pressing issue head-on. We explore The End of Heart Disease, a book authored by Dr. Joel Fuhrman. Fuhrman presents a comprehensive program designed to not only prevent heart disease but also reverse its debilitating effects.


Author’s background

Joel Fuhrman, M.D., holds board certification as a family physician and conducts nutritional research with a focus on utilising dietary and natural approaches to prevent and reverse diseases.

Dr. Fuhrman serves as the research director at the Nutritional Research Foundation and has authored numerous books, including bestsellers like Eat to Live, Super Immunity, Eat to Live Cookbook, The End of Dieting, and The End of Diabetes, as featured in The New York Times.


What is the book about?

In The End of Heart Disease, Joel Fuhrman addresses the widespread issue of heart disease, the leading cause of death in the world, even surpassing cancer. He particularly emphasises the threat of sudden cardiac death. Fuhrman presents a nutritional program in the book that not only lowers cholesterol and blood pressure but also tackles other heart disease risk factors, offering benefits like normalised blood pressure, reduced LDL cholesterol, weight loss, improved glucose levels, and the potential resolution of type 2 diabetes. He asserts the safety and effectiveness of this approach compared to traditional medications.

Leveraging his clinical experience, Fuhrman provides detailed protocols and personalised guidance for readers to adopt a heart-protective dietary lifestyle. He underscores that this diet can reverse obstructive coronary artery disease, potentially eliminating the need for procedures like angioplasty and bypass surgery. Additionally, it supports overall health and graceful ageing.

With real-life examples and clinical evidence, Fuhrman demonstrates that his nutritional approach can prevent and reverse heart disease. He advocates for sharing this information with all heart patients, urging a shift in medical practice toward informed consent and dietary interventions before resorting to drugs or invasive procedures. Ultimately, the book makes a compelling case for the effectiveness of a Nutritarian diet-style in safeguarding against heart disease and improving overall health.


Three key takeaways from The End of Heart Disease

1. Your diet can make or break your heart

In The End of Heart Disease, Joel Fuhrman passionately underscores the profound impact of dietary choices on heart health. He argues that the standard American diet (SAD), characterised by high consumption of animal products and processed foods, is a leading cause of heart disease and strokes, which collectively claim many American lives.

Fuhrman contends that almost all Americans develop heart disease due to the damaging effects of this diet, irrespective of genetics. He emphasises that certain foods can either heal or harm, and consistently consuming disease-causing foods inevitably damages blood vessels. Fuhrman’s message is clear: embracing a diet rich in vegetables, beans, seeds, and nuts while reducing animal products is essential for preventing and reversing heart disease and promoting overall health, supported by extensive scientific evidence and real-life success stories.

2. Replacing saturated fats with plant-based fats can significantly lower heart disease risks

In the midst of sensationalised claims promoting the safety of saturated fats found in meat, butter, and cheese, it is essential to recognise that these claims often misinterpret the science and do a disservice to the public’s health. Rigorous research indicates a strong link between increased meat consumption and higher death rates, heart disease, and cancer.

Real-life case studies, like that of Charlene Vanderveen, demonstrate that adopting a high-nutrient, vegetable-based diet can lead to dramatic health improvements, even reversing conditions like diabetes and heart disease. The key is not merely reducing saturated fats but replacing them with whole plant-based foods, including nuts and seeds, which have consistently been linked to heart health and overall well-being. Thus, one of the studies, cited by the author, proves that ‘nuts and seeds had antiarrhythmic and antiseizure effects and were associated with a 60 percent reduction in sudden cardiac death.’ Understanding the nuances of dietary choices is critical for promoting healthier lives and challenging misleading information in the media and on the internet.

3. Paying attention to your salt intake is crucial for preventing high blood pressure – a big heart disease risk factor

Fuhrman compellingly argues that salt, despite its various names and marketing schemes, is fundamentally sodium chloride (NaCl) and its excessive consumption poses a severe threat to human health. The modern American diet’s staggering sodium levels have led to an epidemic of high blood pressure, which increases the risk of heart disease, stroke, kidney damage, and cancer.

The author emphasises the importance of reducing salt intake, primarily by avoiding processed foods. By doing so, not only can individuals protect their internal organs, but they can also reawaken their palates to the nuances of natural flavors. The book offers valuable insights into the detrimental impact of salt on our health and highlights the urgent need for dietary changes to prevent cardiovascular problems and enhance overall well-being.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• Relies on scientific evidence and research findings.
• Offers practical guidance on implementing the diet plan created by Dr. Fuhrman, making it accessible for those who want to make healthier dietary choices.
• Addresses heart health but also provides weight loss benefits, which can be motivating and encouraging.

Weaknesses:
• Some readers found the book to be overly scientific, making it difficult to absorb all the information, especially when listening to the audiobook version.


Best quotes from The End of Heart Disease

“They found a 40 percent lower risk of heart disease deaths in women whose eating pattern was higher in vegetable protein and lower in animal protein. These benefits were not seen from eating more whitish plant foods, such as bread, rice, and potatoes, but only with vegetables, beans, seeds, and nuts, which are higher in plant protein.”

“In scientific studies, organosulfur compounds were shown to prevent the development of cancers by detoxifying carcinogens and halting cancer cell growth. In studies of breast cancer cells, garlic and onion phytochemicals caused cell death or halted cell division, preventing cancer cells from multiplying. These rich phytonutrients also fight heart disease effectively.”

“The excessive level of sodium in the modern American diet has caused an epidemic of high blood pressure. This high blood pressure is dangerous, because it puts a strain on the heart muscle and can lead to ischemic or hemorrhagic stroke, kidney damage, heart attack, or cancer. The human body was designed to get its optimal level of sodium from a natural diet, but most Americans consume about six times what they need.”


Final takeaway

The End of Heart Disease by Dr. Joel Fuhrman offers a compelling and evidence-based approach to preventing and reversing heart disease through dietary choices. Dr. Fuhrman’s extensive clinical experience and thorough research provide readers with valuable insights into the profound impact of nutrition on heart health.

If you are willing to adopt more proactive approach to your heart health and overall well-being, The End of Heart Disease is an excellent choice.

[Dr. Ashori · Rating 5 out of 5]

I had read this book before - it was during a time when I was vegan and so I had taken a lot of the insight by the author for granted. But I also believed that just not eating an animal based diet was protective enough.
Dr. Fuhrman does a great job of not making it all about veganism which other authors do to a religious extent, and for me that takes away the clinical insight. Here, the author lays out the reasons and describes how a whole plant-based diet with some nuts and seeds and even whole grain can be a great diet for people.
I think it's important that he is writing this mostly for people who want to do everything possible to prevent heart disease. I suspect a lot of people can cheat on this diet and still have animal products and likely they would be fine. The problem is you don't know that for sure, which is why his dietary approach, even though strict, would have a far higher success rate than winging it.
As for the keto and carnivore diets and other low-carb diets, I think that's become a hotly debated topic and those who are firmly in the keto and butter camp won't be the target audience for this book.
This is the most approachable way to eat that I've ever come across. Excluding all oils and nuts and seed oils and avocados as Dr. Esselstyn suggests is likely not wrong but it's tougher to stick to that. In the real world it's better to follow a dietary regimen you can stick with longterm than do it perfect for 1 year and then burn out from it.
I don't intend to prove to my patients or heart health coaching clients that this is the right diet but I will certainly share this book and others like it with them and help them make a good decision for their health.

[John · Rating 4 out of 5]

Bagels, white bread, pasta, pizza, and rolls are all staples of the standard American diet, contributing to our epidemic of obesity, diabetes, heart disease, and cancer.

What do you say to someone who says they would rather die younger, if need be, to enjoy life more & eat without restrictions. I say; I hope you live close to a good hospital-because you'll need it.

Being fit is not the same as being healthy. Exercise is almost worthless if you don't eat right. Jogging 2 or 3 times a week gave the most favorable lifespan. Running too much, too often, or too fast was not favorable.

Analysis that paid proper attention to re[placement nutrients reported that while replacing saturated fat with (processed) carbohydrates did not reduce heart disease risk, replacing saturated fat with polyunsaturated fat from foods such as nuts, seeds, & avocados did reduce risk.

Many attack the science, deny the consistent superior results, & risk their lives by making the very same food choices that led them to get sick in the 1st place. People who embrace the status quo will experience the typical health outcomes that befall other Americans; in plain terms, their lives become a crapshoot.

[Tina · Rating 4 out of 5]

4.5 Stars.

Excellent book, very quick read. Informative, although a lot of the information I was already aware of as a vegan. I did take off half a star because the 2 week meal plan is not sustainable for me without a winning lottery ticket or a trust fund. And I don't have time to listen to the whole "Health is an investment" argument that I've had with many a raw vegan.

Anyway, this is a good book for omnivores as a kind of "gateway" to plant-based/vegan/flexitarian lifestyle. And as a vegan I'd like to adopt Dr Furhman's Nutritarian way of eating as apposed to my normal HCLF.

[Nathan · Rating 3 out of 5]

This book frustrated me until I figured out that it was specifically written for people who already had health problems. If you have the early signs of heart disease (or other metabolic disorders), this book is for you. If you're already relatively healthy and looking to stay that way, there are better sources to pick up.

[Cosette]

DNF.
This book does not support consumption of eggs - based on a study of men that ate up to 4 eggs weekly. Uhhhh...

[MC Ertel · Rating 5 out of 5]

very intense, but also had very thoughtful information to improve health and CV risk

Favorite Tips:
1. cutting back on animal products by 2/3s or (one serving per day instead of 3) reduced deaths by more than 40%
2. 73 fold increased risk in developing diabetes with protein content at 20% from animal products (typical american diet) as compared to low protein (10%) with sparingly animal products
3. eating plant foods is more effective at droppings cholesterol than medicine plus heart condtions, diabetes, and chest pain go away in weeks or months. not years
4. even moderately healthier choices — exercising, eating fruits and veggies, maintaining a good weight, and not smoking can reduce incidence of heart disease, stroke, and diabetes by 80-90%. cholesterol lowering and htn lowering drugs reduce cardiovascular disease risk by only 20-30%
5. all veggies were linked fo to increased protection from premature death but green cruciferous veggies offered the most protection (kale, cabbage, bok choy, broccoli, etc)
6. high flavonoid intake lowers the risk of heart disease by 45% (berries, cherries and pomegranate) by lowering inflammation, improving blood lipids, blood pressure, blood sugar and preventing plaque formation
7.high doses of fish oil (greater than 1 gram) is actually negative for all cause mortality and increased cardiac death. small doses may be beneficial -- 265 mg algae based omega 3 supplements are recommended for people not eating fish consistently and it is better than fish because less environmental toxins
8. refined carbohydrates are just as bad as or worse than saturated fat
9. walnuts, chia, flax and hemp seeds have most favorable omega 3 content. flaxseeds (30 grams) have greater effectiveness at lowering blood pressure than some medication
10. each daily portion of veggies reduces overall death by 16%, salad 13% per portion, and fruit 4% per daily serving

Additional Notes:
1. cutting back on animal products by 2/3s or (one serving per day instead of 3) reduced deaths by more than 40%
2. a low carb, high animal protein diet showed gradual increased risk of experiencing cardiovascular disease and CV death
3. meat and dairy increase risk of cv disease where nuts, veggies, and beans decrease risk
4. subbing one serving of rice or noodles for one serving of veggie decreases risk of heart disease by 24%
5. meat, fish, poultry and dairy increase igf-1 which is associated with all cause mortality and cancer. dairy is most impactful
6. 73 fold increased risk in developing diabetes with protein content at 20% from animal products (typical american diet) as compared to low protein (10%) with sparingly animal products
7. really aiming for 7 ounces of animal products for women and 10 for men per week is least harmful. after that igf1 increases
8. eating plant foods is more effective at droppings cholesterol than medicine plus heart condtions, diabetes, and chest pain go away in weeks or months. not years
9. the heart pumps 30k gallons of blood per day
10. moderation kills because heart disease still increases
11. 1 in 3 people have one or more cvd types of disease
12. 68M americans have HTN and more than half dont have it under control
13. 71M americans have high cholesterol
14. diet, exercise and smoking accounted for greater than 90% of the risk of having a heart attack
15. 92% of heart attacks could be prevented by adherence to healthy lifestyle habits (nurses health study)
16. even moderately healthier choices — exercising, eating fruits and veggies, maintaining a good weight, and not smoking can reduce incidence of heart disease, stroke, and diabetes by 80-90%
17. cholesterol lowering and htn lowering drugs reduce cardiovascular disease risk by only 20-30%
18. HTN is usually caused by years of excess sodium intake
19. taking blood pressure medication increases risk of breast cancer by double
20. no study has shown that beta blockers reduce death in hypertension patients when compared to placebo
21. diuretics increase risk of gout but are safer for HTN. it may increase risk of diabetes when combined with statin
22. those taking blood pressure medication had 148% increased risk of stroke even if medication lower BP into favorable range
23. blood pressure comes down after weight drops and has stayed off salt for a year or longer
24. statins are effective at lowering LDL but not coronary heart disease
25. people witg greatest risk, advanced heart disease and highest cholesterol levels benefit from statins
26. 17% of people who take statin experience an adverse effect, including sexual dysfunction, exertional fatigue, decreased energy, memory problems, depression and insomnia
27. statins promote diabetes and weight gain
28. people with less than a 20% risk of getting heart disease in the next 10 years, statins fail to reduce the risk of death and fail to reduce risk of serious illness
29. angioplasty does not extend lifespan in stable cardiac patients
30. more helpful to use natural cholesterol lowering agents like plant sterols and pomegranate punicalagin along with protective diet
31. aspirin provided no protection against heart disease or strokes compared to placebo during a 5 year study (aspirin is meant to prevent blood clot formation)
32. veggies, beans, seeds, nuts and fruit are health promoting foods. excessive animal products increase chronic disease risk. refined carbs promote chronic disease and lead to people becoming overweight/obese
33. all veggies were linked fo to increased protection from premature death but green cruciferous veggies offered the most protection (kale, cabbage, bok choy, broccoli, etc)
34. berries have highest nutrient to calorie ratio
35. high flavonoid intake lowers the risk of heart disease by 45% (berries, cherries and pomegranate) by lowering inflammation, improving blood lipids, blood pressure, blood sugar and preventing plaque formation
36. drinking wild blueberry juice improves learning and memory
37. eating cherries may help to prevent neuro degenerative diseases like dementia
38. 39% decrease in stroke risk in men with highest blood levels of lycopene. we get 85% of our lycopene from tomatoes
39. daily supplementation of tomato products (1 c tomato juice or 3-4 tbsp tomato paste) reduces cholesterol by 10%
40. colorful fruits and veggies provide significant protection from cvd
41. high doses of fish oil (greater than 1 gram) is actually negative for all cause mortality and increased cardiac death. small doses may be beneficial
42. adequate blood levels of dha and epa (omega 3) were associated with lower mortality and reduces risk of arrhythmia cardiac death by 50%
43. adequate but not excessive amount of omega 3 may be life span favorable
44. taking too much omega 3 can increase risk for cardiovascular events, risk of prostate cancer and a fib
45. 265 mg algae based omega 3 supplements are recommended for people not eating fish consistently and it is better than fish because less environmental toxins
46. supplementation with dha-epa might be helpful for people w depression but also could reduce effectiveness of SSRIs
47. supplementation of zinc can be helpful for anxiety/depression
48. individuals with a ratio of total to HDL cholesterol greater than 4 are at exceptionally high risk of developing heart disease
49. refined carbohydrates are just as bad as or worse than saturated fat
50. replacing 5% calories from saturated fat reduces coronary events by 13% and coronary deaths by 26%. but replacing with refined carbs increases risk of coronary events
51. nuts and seeds have been demonstrated to offer dramatic degrees of protection against sudden cardiac death
52. full fat dairy and red meat increases heart disease risk
53. replacing one daily serving of red meat with one daily serving of nuts reduced risk of CAD by 30%
54. eating 5 or more servings of nuts per week reduces risk of CAD by 35%
55. people who eat nuts have lower bmi, a1c and lipids as the same person who eats those calories are carbohydrates. weight loss because they help with fullness and oxidize fats
56. nuts alone account for 5.6 year difference in lifespan of people who dont eat nuts
57. oils should be used sparingly — the fats arent as healthy as nuts/seeds and the average american eats 400 calories from oil daily
58. walnuts, chia, flax and hemp seeds have most favorable omega 3 content
59. flaxseeds (30 grams) have greater effectiveness at lowering blood pressure than some medication
60. having prolonged high cholesterol (>10 years) increases risk of heart disease by two to four fold
61. saturated fat and pufa oils do impact cholesterol. work to get most fat from nuts/seeds
62. men eating 7+ eggs per week had 58% increase in diabetes and women 77%
63. total cholesterol should be around 150 mg/dl
64. lauric, myristic, and palmitic acid (saturated fat forms) increase total and LDL cholesterol. but stearic acid does not

salt is a 4 letter word
1. your lifetime probably of developing HTN is 90%
2. high salt intake causes blood pressure in later life to be high and it isnt as easy as lowering salt then. salt also causes cardiac fibrosis (scarring of heart)
3. 25-35% reduction in dietary sodium over 10-15 years resulted in 25-30% lower risk of cardiovascular problems
4. dropping sodium by 50% in USA could prevent at least 150k deaths annually
5. all sodium that humans require, as well as the other mineral we need, is present in those natural foods. which would be approximately 500-750 mg sodium per day
6. high sodium diets lead to high blood pressure which causes an estimated 2/3s of strokes and almost half of the heart attack (1.5 million)
7. the average american consumes 4000 mg sodium per day for every 2000 calories. the average american eats 2500 calories per day
8. the salt shaker accounts for 11% of sodium consumed, restaurants/processed food 77% and 12% from natural sources

comparing cardioprotective diets
1. as animal products gradually increase, heart attack incidence increases
2. each daily portion of veggies reduces overall death by 16%, salad 13% per portion, and fruit 4% per daily serving
3. 3 servings of fruit/veggies is inadequate, 5+ a day can powerfully reduce high prevalence of cardiovascular illness in modern world
4. DASH — better but not good enough
5. ornish — plant based and fat makes you far. less than 10% calories from fat. permissible one serving of dairy and egg whites.
6. essenlstyn — whole food vegan with no added oil and optional exercise
7. pritikin — similar to dash but healthier — natural plant foods, one serving of dairy and one serving of meat

the nutritarian plan
1. eat as many veggies as you can
2. 1 cup beans per day
3. 1/4 cup nuts/seeds
4. 1 tbsp chia or flaxseed
5. 1 serving per day whole grains
6. 8-10 ounces meat per week
7. 1-2 fruits per meal


questions answered:
1. you should spend 15 minutes standing for every hour you sit
2. running 1-2.4 hours per week had lowest risk of mortality (71% lower death). running more than 2.5 hours or running faster than 8:30 mile did not provide any life span benefits

[Chris · Rating 4 out of 5]

oel Fuhrman, M.D., the New York Times bestselling author of Eat to Live, Eat to Live Cookbook, Super Immunity, The End of Diabetes, and The End of Dieting, presents a scientifically proven, practical program to prevent and reverse heart disease—coinciding with the author’s new medical study.

Heart disease and strokes are the leading cause of death in the United States—but it isn’t inevitable. The cure for America’s most lethal killer doesn’t require expensive medications or rounds of invasive surgery. In fact 99 percent of heart disease–related deaths are entirely preventable with diet and nutrition. The cure for reversing heart disease is as simple as changing the food we eat.

One of our country’s leading experts in both preventive medicine and the science of food, Dr. Fuhrman speaks directly to readers everywhere who want to take control of their health and avoid taking medication or undergoing complicated, expensive, unnecessary, and often ineffective procedures or surgery. He asserts that the public is rarely informed by their doctors of the most effective options for treating high blood pressure, high cholesterol, and heart disease. Nor are we provided an accurate evaluation of the true health risks from commonly prescribed drugs. Given this lack of vital information, how can we possibly make an intelligent and informed choice regarding a pill, procedure, or change in diet?

Grounded in the latest scientific research and Dr. Fuhrman’s twenty-five years of clinical experience treating heart disease, The End of Heart Disease shows us how we can significantly lower cholesterol and blood pressure, reduce weight, heal obstructive coronary artery disease, and even eradicate advanced heart disease —all without the need for dangerous procedures like angioplasty or bypass surgery. Dr. Fuhrman shows us how to eat for optimal heart health, with a range of options for differing needs and conditions. He provides detailed menu plans and delicious recipes for heart-healthy meals and snacks and includes helpful questions for doctors and patients.

[Katsa · Rating 4 out of 5]

My husband and I listened to this together. It was not my first introduction to Fuhrman's way of eating, but it has been a good ten years since I read Eat to Live and Disease Proof Your Child. Back then, we moved more and more in line with his way of eating, combined with some ideas from other mostly plant food, low fat diet advocats. After a few years, though, less healthy food snuck into our diet more and more resulting in my husband, who comes from a family with a history of cardiac disease, to go back to having high cholesterol. After experimenting with statins and half measures when it comes to food, we decided to give ourselves a kick in the pants with a read of one of Fuhrman's books and a diet overhaul.

First, Fuhrman's ideas are extreme, but backed by solid science. He's not afraid to change his recommendations based on the most current research. His plan does work for those who are willing to stick to it.

Second, he makes it out to be easy to stick with this way of eating. It's not. I did it for years, but living in society makes it difficult. It's easy to have a cookie here or french fries there (enter your own special temptation) on a special occasion and then for those occasions to become more and more your norm. I resent that he implies it's easy once you know. It's not.

Third, the actual writing. Fuhrman presents strong, scientifically backed ideas. Sometimes he gets so bogged down in the science that it can be tedious to read. Depending on your tolerance for this (mine is higher than my husbands, for example), this can effect your experience.

Ultimately, his books are worth a read if you care about your and your family's health.

[Cherisevanegten · Rating 4 out of 5]

Every 90 seconds, someone in the united states dies of heart disease. It is unsurprising that it is mainly caused by one of the top three risk factors: high blood pressure, high cholesterol and smoking.

A change to a healthy lifestyle is hard, as mentioned in the book. Which I do find fair, in comparison to most of the health books, whom claim that it is easy to ‘never eat bad again’. The author talks about a study at the university of Minnesota, which suggest the following things:
1. Make it hard to access unhealthy food.
2. Change your mindset; reinvent the vision you have about food and exercise.
Most of the times you would hear these tips at the doctor’s office, you leave the appointment dissatisfied. That is because it isn’t concrete, there isn’t a plan. As the author suggest, a plan is necessary for the change of mindset, to reach another vision.

If everyone followed the Nutritarian diet, doctors would lose patients who, in good health, would not return for more than their periodic checkups. Drug companies would fail to sell their wares to patients who would become less reliant upon cholesterol-lowering or blood pressure-reducing medicine thanks to their diets.



I did love the book. It gives a insight in what keeps the heart healthy, a least in a understandable way. I already did know the information, but still enjoyed the book and would recommend it.

The only downside is that the information is primarily focused on the statistics of the united states.

[Massanutten Regional Library · Rating 5 out of 5]

Deva, North River patron, June 2018, 5 stars:

This book has the potential to transform your life. It's definitely changed how I think about the food I eat. Dr. Fuhrman explains how to maximize intake of nutrient-rich plant foods (especially greens, beans, fruits, and nuts) to reduce your risk of heart disease - or even reverse the progression of heart disease.

I eat much healthier food now - I realized that when I don't eat desserts and nutrient-poor foods, I don't miss them. I thought I would be hungry if I didn't fill up on bread and suchlike all day, but I'm not. And my resting heart rate has dropped 10 bpm in just a few weeks.

If you or someone you know has diabetes, check out the companion book, The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes, by the same author.

[Jorg Wijnen · Rating 5 out of 5]

What I like about this book is that Joel Fuhrman compares a several diets that are deemed cardioprotective and discusses their pros and cons. He also takes a critical look at his own recommendations when it comes to its protective effects regarding heart disease and states what adjustments need to be made for diabetics.
I'm glad he acknowledges the issues surrounding diets:
“As anyone who’s ever been on a diet knows, relying on willpower alone to help you stick to a plan sets you up for failure.” He also states: "It's not about deprivation."
He furthermore states you should be able to eat relatively large quantities of food without getting into problems. It's about quality in the end, by which he means nutrient-dense foods.
Based on my own experiences and the scientific literature I have seen, I tend to agree with this.

[Elena · Rating 5 out of 5]

I read this book multiple times and followed it like I do a prescription. Dr. Fuhrman's books (I read most of his books!) changed my life, as they helped me reverse several health situations, permanently.

Now, my husband just finished reading "The End of Heart Disease" and started to follow the same principles about a month or so ago. He can already see a clear difference in his health situation.

In the area of health and nutrition, there is no one I trust more than Dr. Fuhrman. I recommend his books to most of my family and friends. Those who chose to follow his principles are thanking me for leading them to him (that includes my husband!).

[C · Rating 5 out of 5]

I would give it 6 stars if I could because this is the latest textbook for the lay person in explaining the science of eating to prevent and reverse heart disease. There is a review of the current science that most doctors don’t even know, as well as previous DASH, Ornish, Esselstyn, Pritikin diets compared to the author’s recommendation for the upgraded “Nutritarian” vegan diet based on nutrient-dense, plant-rich (NDPR) food (see his ANDI-Aggregate Nutrient Density Index scores on his website) plus 1-2 tablespoons of flaxseeds and/or chia seeds daily, 1-3 ounces of raw seeds and nuts, 200-300mg of DHA-EPA (not fish oil)

[Mr Shahabi · Rating 4 out of 5]

Now that’s how you should write your health education book, you use science to scare the shit out of the reader, then you start paving the way to a better options

Dr Fuhrman did just that, he did not suffer coat anything, he laid everything on the table, he was the Abyss that was staring back

Backed up by a simple direct approach and a extensive studies, Fuhrmans claims was well put and directed and not randomised and relied on Wishful Presenting..etc

I’m already using some of the health methods, he’s approach is directly on what we eat, we are what we eat, it boils down at that



Recommended for any health fanatic
Drink tea

[Karen · Rating 4 out of 5]

Full of good info...lots of science to back up his beliefs. Diet he proposes is pretty drastic or radical (0 sugar and pretty much 0 oil),but sounds like it works. Lots of recipes to try.
Funny story- I was on an elevator in an outpatient clinic and I was holding this book in my hands, anticipating a long wait to be seen, and a young woman got on and glanced at my book and said "Oh I love Joel Fuhrman! My husband and I are obsessed with everything he writes." She then told me that he even does some nutrition stints on Netflix. Such a Charlottesville story lol. But I am going to look for him on Netflix!

[Katy Koivastik · Rating 4 out of 5]

A passionate treatise on an important subject. Here Dr Fuhrman provides many strategies, options and recipes for improving heart health. He also compares the pros and cons of his “nutriatism” program with other plant-based diets, which I think is quite useful.

I found his “Eat to Live” stultifyingly repetitive and overly scientific. Somehow “The End of Heart Disease … “ was more accessible and held my interest, probably because I myself am highly motivated to lower my LDL cholesterol.

Well narrated by voice actor John Pruden.

[Chris Fernandes · Rating 3 out of 5]

Here's a clean and direct version of your feedback:

I'm a big fan of the nutritarian diet and have read most of Joel Fuhrman's books. Unfortunately, this book felt more like a long list of evidence than a practical guide. I was hoping for more focus on the actual diet itsel, something readers can act on. I hope future books include more actionable steps and clearer guidance. I finished this one wanting to know more about how to follow the diet, not just why it's important.

[Christy · Rating 3 out of 5]

This was a very scientific book and impossible to absorb everything with just listening to the audio book. Anyone who is really serious about following this plan as taught by Dr. Fuhrman, should choose the hard copy of the book instead--in order to highlight and refer back. The narrator did an excellent job and I'm sure I learned some things, but most of it went in one ear & out the other.

[Brandi D'Angelo · Rating 4 out of 5]

Overall, some good advice on preventing and reversing heart disease. Dr. Fuhrman suggest his Nutritarian diet that emphasizes fruits, vegetables, and whole grains. He goes so far as to ask you to sign a contract with yourself to eat one large salad once a day as your main meal. If you're looking for motivation, he includes many success stories and tons of recipes. He makes it easy to succeed.