activity, 36, 53, 92, 210, 271–72
addiction, 101–7, 124, 133, 216, 286
aerobic exercise, 229–35, 249–50
Africa, 15, 46, 117–18, 119, 281, 284
alcohol, 103, 131, 164–67, 273, 277, 282
almond milk, 153–54
alternative medicine, 76–81
Alzheimer’s disease, 53–55, 122, 247–51, 259–62
American Cancer Society, 183, 267, 268, 270
American Diabetes Association, 94
American Heart Association, 74
American Institute for Cancer Research, 166, 179, 271, 273, 276
American Journal of Medicine, 165
American Stroke Association, 47
amputation, 78–79
anaerobic exercise, 237–42
anatomy, 24–25
angina, 227, 292, 294, 298, 302
Annals of Internal Medicine, 182
Annals of Neurology, 147
appearance, 185–86
Archives of Internal Medicine, 86, 222, 229, 253, 305
arm muscles, 239
arteries, 19–20
blockages of, 17, 19–20, 23, 40–43, 51–52
and dementia, 259
and erectile dysfunction, 292–94
path of, 48–52
and strokes, 43–48
aspirin, 85–87
autopilot, 108–9
“bad three” fats, 126–28
baked potatoes, 203
Benecol, 140
beta-amyloid protein, 260
beverages, 202–3
bicycling, 250
blockage, 17, 19–20, 23, 40–43, 51–52, 292–94
blood pressure, 191–92
blood sugar, 192
body fatness. See obesity
body mass index (BMI), 176–78, 190, 260, 305
bone density, 238
bowling, 250
brain
health of, 259
vs. heart, 21
bread, 200–201
breast cancer
and alcohol, 166
and obesity, 17
prevention of, 119–20, 265, 276–80
Breast Cancer Research, 280
Brigham and Women’s Hospital, 277
British Medical Journal, 152, 285
calories, 186–89, 196, 199–200, 211
cancer, 11–12
and alternative medicine, 80–81
as incurable, 314–15
canola oil, 140, 142, 148, 203
carotid arteries, 117
Centers for Disease Control, 95
change, 16, 37–38, 84, 93, 150–51, 308
Cheerios, 153
cheese
alternatives to, 156
and artery blockage, 40
and LDL Cholesterol, 29, 64, 72
avoiding of, 106, 120, 137–38, 144, 159
chest pain, 227, 292, 294, 298, 302, 303
chicken, 134, 148, 156, 157, 204, 307
cholesterol, 56–59, 61–65, 68–73. See also dietary cholesterol; High Density Lipoprotein Cholesterol; Low Density Lipoprotein Cholesterol
chronological age, 31, 37, 311
Cialis, 304
cigarettes. See smoking
Circulation, 292
circulatory system, 262
Coca-Cola, 202–3
coffee, 154
cognitive function, 251–52
colon cancer
and obesity, 17
prevention of, 119–20, 151, 281–84
and smoking, 286–87
case studies in, 93–99
and food, 144–45
and prevention, 89
success in, 91–93
constipation, 151–52
core muscles, 240
crackers, 127–28
cream-based sauce, 160
crunches, 240
dancing, 250
death
fear of, 163
by heart disease, 191
life after, 313–17
as premature, 45, 86, 134, 181, 218, 245
decision. See moment of decision
dementia
and artery blockage, 42, 50, 52–55
and exercise, 247–52
prevention of, 255–63
and stroke, 40
desserts, 201
diabetes, 93–96, 161–62, 175, 306–7
Dickens, Charles, 37
diet
around the world, 117–23
and ideal weight, 173–74
and vegetables, 272
dietary cholesterol, 28, 54–55, 64, 67, 126–30, 136
dinner, 157–58
disease, prevention of, 243–54
dizziness, 43–44
Doritos, 129–30
double–blind study, 77–78
eating habits, 104
electrolytes, 203
emphysema, 285
endorphin, 253
erectile dysfunction, 253
and arteries, 42
and heart disease, 297–300
prevention of, 301–9
eternity, 314–17
as anaerobic, 237–42
and cardiac output, 223–27
and cholesterol, 71–72, 221–23
and dementia, 247–52
and erectile dysfunction, 307
and losing weight, 174–75
and medication, 88
program for, 213–14
and stroke, 243–47
fad diets, 29, 169, 173–74, 186–87, 200
false hope, 81
false sense of security, 85–89
fats, 67
fiber, 151–55, 196, 281, 283–84
fish
and diabetes, 307
and lifestyle change, 204
and weight loss, 156
food
around the world, 117–23
to avoid, 131–45
and erectile dysfunction, 306–7
and lifestyle change, 28–30
to live by, 146–58
as off–limits, 159–63
Food and Drug Administration (FDA), 76–81, 165
formulas, 176–79
Framingham Heart Study, 218
fried food, 141–44, 157, 159, 187–88, 203–4
fruit
calories of, 188
and cancer, 272
daily requirement of, 147–48, 151
and dementia, 248–49
and diabetes, 307
and stroke prevention, 122
and weight loss, 195–96
gardening, 250
genetics, 121
glucose, 165
golfing, 250
Good Samaritan, 316
grilled food, 142, 156, 157, 203
grocery shopping, 124–30
habits
and portions, 201–2
returning to, 173
hamburger, 133
handball, 249–50
Harvard Medical School, 277
heart
vs. brain, 21
effects of weight on, 190–94
efficiency of, 223–27
as muscle, 229
strength of, 27–28
heart attack, 42, 68–69, 74, 224
and dementia, 261
and erectile dysfunction, 297–300
heart rate, 230–32, 236, 245–46
heavy drinking, 166–67
herbal medicine, 76–81
high blood pressure, 217–18, 285
High Density Lipoprotein Cholesterol (HDL)
and exercise, 87, 161, 220–23, 246
and obesity, 183–84
as police car, 65–67
understanding of, 57
high fiber, 151–55
hiking, 250
horseback riding, 250
hot dogs, 133
ideal weight
and food, 149
and moment of decision, 26–27, 97
and stroke, 47
ignorance, 135
immediate action goals, 112
inactivity. See sedentary lifestyle
index of oxygen demand, 225–26
inflammation, 62, 63, 222, 278
intermediate goals, 111–12
International Journal of Clinical Practice, 308
Japan, 121–22
Journal of Clinical Oncology, 278
Journal of Nutrition, Health and Aging, 54
Journal of the American Medical Association, 166, 246–47, 248, 267, 277
Journal of Urology, 307
LaLanne, Jack, 212
leg muscles, 238–39
Levitra, 304
Lewis, C. S., 13
life expectancy
and cholesterol, 60
lowering of, 182
and jogging, 230
change in, 84, 150–51, 269, 308
habits of, 108
sustainability of, 147
lipoprotein, 57
longevity, 210
Low Density Lipoprotein Cholesterol (LDL)
as lethal, 61–65
and obesity, 184
understanding of, 57
lunch, 155–57
lung cancer, 182, 216, 265, 274, 285–87
major goals, 111
malignancy, 274
margarine, 159
Massachusetts Male Aging Study, 291–92
medical school, 21–25
medication, 83, 88, 192, 301–4
memory loss, 54
moment of decision
vs. commitment, 90–91, 93–96, 100–101
and food, 204–5
and ideal weight, 26–27, 161–62
and lifestyle change, 37, 144, 193–94, 313
monounsaturated fat, 67, 140, 142, 248
mortality, 13, 134, 181, 185, 226, 269
motivation to change eating habits, 112–13
muscles, 237–38
National Cancer Institute, 274
National Center for Health Statistics, 82
National Weight Control Registry, 186
Neurology, 251
New England Journal of Medicine, 165–66
New Year’s resolutions, 92
nitroglycerine, 302–3
nonfat yogurt, 154
normal weight, 176–77
Nutrition Facts box, 67, 124–30, 153
nuts, 260
obesity, 176
and dementia, 260
and erectile dysfunction, 305–6
and heart disease, 22
penalty for, 181–84
vs. smoking, 182–83
olive oil, 140, 142, 147, 148, 160, 203, 260
omega-3 fat, 67, 148, 157, 260
orange juice, 154
osteoporosis, 238
oxygen, 225–26
Papua New Guinea, 118–20, 281, 284
Parkinson’s disease, 122
pastries, 129
peer pressure, 114
penile artery, 50–51, 291–94, 302, 304–5
Penney, J. C., 100
physical activity, 210, 245, 271–72, 283
physiological age, 31, 37, 39, 98, 311
plaque buildup, 19–20, 39–40, 49, 64, 75, 116, 117
platform meals, 149–58
polyunsaturated fat, 67, 140, 142
portions of food, 196–98, 201–2, 206
potassium, 203
premature mortality, 45, 86, 134, 181, 218, 245
prevention
of artery blockage, 51, 57–58, 69, 75
of cancer, 265–75, 276–80, 281–84, 285–87
and commitment, 89
of dementia, 255–63
of erectile dysfunction, 301–9
as key to youth, 82–89
vs. medication, 192
need for, 91
Promise activ, 140
Raisin Bran cereal, 153
red meat
and colon cancer, 272, 281, 282
regaining weight, 173–74, 186–87
rehabilitation, 226–27
resting heart rate, 236, 245–46
rice milk, 153–54
Rush University Medical Center (Chicago), 110
salad, 155–56, 157, 197, 204, 307
sandwich, 156
saturated fat
and dementia, 54–55
and LDL Cholesterol, 64
sausage, 159
scar tissue, 62–63
sedentary lifestyle, 210, 215–19, 268
self-control, 102
shoulder muscles, 239
side effects, 87–88
silent strokes, 262
sin, 316
and lifestyle change, 131
and lung cancer, 265, 274, 285–87
vs. obesity, 182–83
and sedentary lifestyle, 216–17
snacks, 198–99, 200, 206, 210–11
soy milk, 153–54
splinter syndrome, 62–64
strength, 237
stroke, 40, 42–48, 162, 183, 243–47
stupidity, 135
swimming, 250
ten-minute factor, 101–7
testosterone, 289, 291, 295–96
third world, 117–20
thirty-minute exercise program, 232–35
Total Cholesterol, 59–61, 66–67, 71, 72
trans fat, 64, 67, 106, 126–30
transient ischemic attack (TIA), 45, 47
triglycerides, 59
University of North Carolina at Chapel Hill, 271
Urology, 253
vascular dementia, 54, 247–48, 259–62
vegetables
and Alzheimer’s disease, 248–49
and cancer, 272
daily requirement of, 147–48, 151
and diabetes, 307
and weight loss, 195–96
Viagra, 304
victory, 112–13
walking, 218, 231, 233–35, 250
warning signs, 56–59, 74–75, 299–300, 309
weight
controlling of, 199–204
effect on heart, 190–94
maintaining of, 270–71
weight lifting, 239