Chapter 1

Heart disease is… “Cardiovascular Disease,” The World Health Organization, www.who.int/cardiovascular_diseases/en/. Accessed April 2018.

In the United States… and Heart disease is often… “Heart Disease Facts,” Centers for Disease Control and Prevention, updated November 28, 2017, www.cdc.gov/heartdisease/facts.htm.

People with diabetes… W.D. Strain and P.M. Paldánius, “Diabetes, Cardiovascular Disease, and the Microcirculation,” Cardiovascular Diabetology 17(1):57, 2018.

Microvascular disease… Y. Shi and J.M. Wardlaw, “Update on Cerebral Small Vessel Disease: A Dynamic Whole Brain Disease,” Stroke and Vascular Neurology 1(3), 2016, pp. 83–92.

There is a new medical term… E.A. Leonard and R.J. Marshall, “Cardiovascular Disease in Women,” Primary Care: Clinics in Office Practice 45, 2018, pp. 131–141.

Strokes kill 6.7 million… “Cardiovascular Disease,” The World Health Organization, www.who.int/cardiovascular_diseases/en/. Accessed April 2018.

African Americans tend… “African Americans and Heart Disease, Stroke,” American Heart Association, updated July 31, 2015, www.heart.org/HEARTORG/conditions/more/myheartandstrokenews/african-americans-and-heart-disease-stroke_UCM_444863_article.jsp#.WvBueTMh1aQ.

Native Americans, Latinos, and… “Race and Ethnicity: Clues to Your Heart Disease Risk?,” Harvard Heart Letter, updated July 17, 2015, www.health.harvard.edu/heart-health/race-and-ethnicity-clues-to-your-heart-disease-risk.

Research shows that racial… “Health, United States, 2015: With Special Feature on Racial and Ethnic Health Disparities,” National Center for Health Statistics, updated June 22, 2017, www.cdc.gov/nchs/data/hus/hus15.pdf.

Studies suggest… R.R. Hardeman et al., “Structural Racism and Supporting Black Lives—The Role of Health Professionals,” The New England Journal of Medicine 375, 1 December 2016, pp. 2,113–2,115.

Heart disease is the… M. Garcia et al., “Cardiovascular Disease in Women,” Circulation Research 118, 15 April 2016, pp. 1,273–1,293.

2017 guidelines… and A 20-point higher… P.K. Whelton et al., “2017 Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults: Executive Summary,” Journal of the American College of Cardiology, 2017 pp. 352–353.

The LDL, or bad… B. Ference et al., “Low-Density Lipoproteins Cause Atherosclerotic Cardiovascular Disease,” European Heart Journal 38(32), 21 August 2017, pp. 2,459–2,472 and M. Feng et al., “Impact of Lipoproteins on Atherobiology,” Cardiology Clinics 36(2), May 2018, pp. 193–201.

We now understand… G. Vannice and H. Rasmussen, “Position of the Academy of Nutrition and Dietetics: Dietary Fatty Acids for Healthy Adults,” Journal of the Academy of Nutrition and Dietetics 114(1), January 2014, pp. 136–153.

People who have diabetes and Type 2 diabetes is not only… N. Sarwar et al., “Diabetes Mellitus, Fasting Blood Glucose Concentration, and Risk of Vascular Disease,” The Lancet 375, 26 June 2010, pp. 2,215–2,222 and S.M. Haffner et al., “Mortality from Coronary Heart Disease in Subjects with Type 2 Diabetes and in Nondiabetic Subjects with and Without Myocardial Infarction,” The New England Journal of Medicine 339, 23 July 1998, pp. 229–234.

In a large study…The DPP Research Group: The Diabetes Prevention Program (DPP): Description of a Lifestyle Intervention. Diabetes Care 25(12), 2002, pp. 2,165–2,171.

Being obese… and An analysis of fifty-four studies… C. Ma et al., “Effects of Weight Loss Interventions for Adults Who Are Obese on Mortality, Cardiovascular Disease, and Cancer,” The BMJ 359, 14 November 2017, J4849.

Losing even just… L. Moore et al., “Can Sustained Weight Loss in Overweight Individuals Reduce the Risk of Diabetes Mellitus?,” Epidemiology 11, May 2000, pp. 269–273.

This is called… S.G. Wannamethee and J.L. Atkins, “Muscle Loss and Obesity: The Health Implications of Sarcopenia and Sarcopenic Obesity,” The Proceedings of the Nutrition Society 74(4), November 2015, pp. 405–412.

Having three or more… A. Galassi et al., “Metabolic Syndrome and Risk of Cardiovascular Disease: A Meta-analysis,” The American Journal of Medicine 119(10), October 2006, pp. 812–819.

Having depression… D.L. Hare et al., “Depression and Cardiovascular Disease: A Clinical Review,” European Heart Journal 35(21), 1 June 2014, pp. 1,365–1,372 and M.A. Whooley and J.M. Wong, “Depression and Cardiovascular Disorders,” Annual Review of Clinical Psychology 9, 2013, pp. 327–354.

OSA is… T. Kendzerska et al., “Obstructive Sleep Apnea and Risk of Cardiovascular Events and All-Cause Mortality: A Decade-Long Historical Cohort Study,” PLoS Medicine 11, 4 February 2014, p. e1001599 and L.F. Drager LF et al., “Sleep Apnea and Cardiovascular Disease,” Circulation 136(19), 7 November 2017, pp. 1,840–1,850.

A diet high in refined… B. Dieter and K. Tuttle, “Dietary Strategies for Cardiovascular Health,” Trends in Cardiovascular Medicine 27, July 2017, pp. 295–313.

Mountains of evidence… X. Wang et al., “Red and Processed Meat Consumption and Mortality: Dose-Response Meta-analysis of Prospective Cohort Studies,” Public Health Nutrition 19(5), April 2016, pp. 895–905 and A. Wolk, “Potential Health Hazards of Eating Red Meat,” Journal of Internal Medicine 281(2), February 2017, pp. 106–122.

Eating red meat… S. Tian et al., “Dietary Protein Consumption and the Risk of Type 2 Diabetes: A Systematic Review and Meta-analysis of Cohort Studies,” Nutrients 9(9), 6 September 2017, p. 982.

Saturated fats are… L. Hooper et al., “Reduction in Saturated Fat Intake for Cardiovascular Disease,” The Cochrane Database of Systematic Reviews (6), 10 June 2015, CD011737.

It is very well established… “Physical Inactivity,” World Health Organization, www.who.int/dietphysicalactivity/factsheet_inactivity/en/. Accessed May 2018.

Being inactive… I.M. Lee et al., “Effect of Physical Inactivity on Major Non-communicable Diseases Worldwide: An Analysis of Burden on Disease and Life Expectancy,” The Lancet 380(9838), 21 July 2012, pp. 219–229.

Insufficient sleep… M. St-Onge et al., “Sleep Duration and Quality: Impact on Lifestyle Behaviors and Cardiometabolic Health: A Scientific Statement from the American Heart Association,” Circulation 134(18), 19 September 2016, pp. e367–e386.

These are likely… E. Tobaldini et al., “Effects of Acute and Chronic Sleep Deprivation on Cardiovascular Regulation,” Archives Italiennes de Biologie 152(2–3), 1 June 2014, pp. 103–110.

Sleep researchers… M. Hirshkowitz et al., “National Sleep Foundation’s Updated Sleep Duration Recommendations: Final Report,” Sleep Health 1(4), 1 December 2015, pp. 233–243.

These are all strongly… M.A. Whooley and J.M. Wong, “Depression and Cardiovascular Disorders,” Annual Review of Clinical Psychology 9, 2013, pp. 327–354 and A.M. Roest et al., “Anxiety and Risk of Incident Coronary Heart Disease: A Meta-analysis,” Journal of the American College of Cardiology 56(1), 29 June 2010, pp. 38–46 and Y. Chida and A. Steptoe, “The Association of Anger and Hostility with Future Coronary Heart Disease: A Meta-analytic Review of Prospective Evidence,” Journal of the American College of Cardiology 53(11), 17 March 2009, pp. 936–946.

Loneliness and isolation… C.M. Perissinotto et al., “Loneliness in Older Persons: A Predictor of Functional Decline and Death,” Archives of Internal Medicine 172, 23 July 2012, pp. 1,078–1,083.

Over time… P.H. Wirtz and R. von Känel, “Psychological Stress, Inflammation, and Coronary Heart Disease,” Current Cardiology Reports 19(11), 20 September 2017, p. 111 and N. Glozier et al., “Psychosocial Risk Factors for Coronary Heart Disease,” Medical Journal of Australia 199(3), 2013, pp. 179–180.

Chapter 2

Harvard researchers… Y. Li et al., “Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population,” Circulation 138(4), 30 April 2018, pp. 345–355.

As amazing… N. Mehta and M. Myrskylä, “The Population Health Benefits of a Healthy Lifestyle: Life Expectancy Increased and Onset of Disability Delayed,” Health Affairs 36(8), August 2017, pp. 1,495–1,502.

One study like… The Diabetes Prevention Program Research Group, “The Diabetes Prevention Program (DPP),” Diabetes Care 25(12), December 2002, pp. 2,165–2,171.

Studies looking at… M.Y. Johansen et al., “Effect of an Intensive Lifestyle Intervention on Glycemic Control in Patients with Type 2 Diabetes: A Randomized Clinical Trial,” Journal of the American Medical Association 318(7), 15 August 2017, pp. 637–646.

In a study… M.E. Lean et al., “Primary Care-Led Weight Management for Remission of Type 2 Diabetes (DiRECT): An Open-Label, Cluster-Randomized Trial,” The Lancet 391(10120), 10 February 2018, pp. 541–551.

Cardiologist, researcher… L.G. Gilstrap et al., “Community-Based Primary Prevention Programs Decrease the Rate of Metabolic Syndrome among Socioeconomically Disadvantaged Women,” Journal of Women’s Health 22(4), April 2013, pp. 322–329.

It was many decades… D. Ornish et al., “Can Lifestyle Changes Reverse Coronary Heart Disease? The Lifestyle Heart Trial,” The Lancet 336(8708), 21 July 1990, pp. 129–133.

One of his early… D. Ornish et al., “Intensive Lifestyle Changes for Reversal of Coronary Heart Disease,” Journal of the American Medical Association 280(23), 16 December 1998, pp. 2001–2007.

The trial was so… D. Ornish, “Avoiding Revascularization with Lifestyle Changes: The Multicenter Lifestyle Demonstration Project,” The American Journal of Cardiology 82(10B), 26 November 1998, pp. 72T–76T.

The program has been… A. Silberman et al., “The Effectiveness and Efficacy of an Intensive Cardiac Rehabilitation Program in 24 Sites,” American Journal of Health Promotion 24(4), March–April 2010, pp. 260–266 and W. Zeng et al., “Benefits and Costs of Intensive Lifestyle Modification Programs for Symptomatic Coronary Disease in Medicare Beneficiaries,” American Heart Journal 165(5), May 2013, pp. 785–792.

One recent study compared… R.A. Carels et al., “A Randomized Trial Comparing Two Approaches to Weight Loss: Differences in Weight Loss Maintenance,” Journal of Health Psychology 19(2), February 2014, pp. 296–311.

Another study of five hundred and twenty obese… R.J. Beeken et al., “Study Protocol for the Ten Top Tips (10TT) Trial: A Randomized Controlled Trial of Habit-Based Advice for Weight Control in General Practice,” BMC Public Health 12, 16 August 2012, p. 667 and R.J. Beeken et al., “A Brief Intervention for Weight Control Based on Habit-Formation Theory Delivered Through Primary Care: Results from a Randomized Controlled Trial,” International Journal of Obesity 41(2), 2017, pp. 246–254.

What were those ten… Supplementary material to R.J. Beeken et al., 2017.

In a follow-up… “The ‘Power’ to Trade Naughty Habits for Nice Ones,” NPR Talk of the Nation, 24 December 2012, www.npr.org/2012/12/24/167977418/the-power-to-trade-naughty-habits-for-nice-ones.

Studies show (social support)… A. Compare et al., “Social Support, Depression, and Heart Disease: A Ten Year Literature Review,” Frontiers in Psychology 4, 1 July 2013, p. 384.

Studies show (plant-based diet)… D. Aune et al., “Fruit and Vegetable Intake and the Risk of Cardiovascular Disease, Total Cancer, and All-Cause Mortality: A Systematic Review and Dose-Response Meta-analysis of Prospective Studies,” International Journal of Epidemiology 46(3), 1 June 2017, pp. 1,029–1,056.

It’s true that (alcohol)… B. Xi et al., “Relationship of Alcohol Consumption to All-Cause Cardiovascular, and Cancer-Related Mortality in US Adults,” Journal of the American College of Cardiology 70(8), 22 August 2017, pp. 913–922.

Chapter 3

In a 2013 survey… N.B. Anderson et al., “Stress in America,” American Psychological Association, 11 February 2014, www.apa.org/news/press/releases/stress/2013/stress-report.pdf.

What can make… P. Björntorp, “Do Stress Reactions Cause Abdominal Obesity and Comorbidities?,” Obesity Reviews: An Official Journal of the International Association for the Study of Obesity 2(2), May 2001, pp. 73–86.

Change Your Identity… N. Eyal, “Can’t Kick a Bad Habit? You’re Probably Doing It Wrong,” Psychology Today, posted 3 April 2015, www.psychologytoday.com/us/blog/automatic-you/201504/can-t-kick-bad-habit-you-re-probably-doing-it-wrong and N. Eyal, “The Behavioral Economics Diet: The Science of Killing a Bad Habit,” Nir and Far, www.nirandfar.com/2015/05/behavioral-economics-diet-the-science-of-killing-a-bad-habit.html. Accessed May 2018.

Researchers trying to… P. Lally et al., “How Are Habits Formed: Modeling Habit Information in the Real World,” European Journal of Social Psychology 40, 2010, pp. 998–1,009.

Chapter 4

Several studies have… M.R. Montinari et al., “History of Music Therapy and Its Contemporary Applications in Cardiovascular Diseases,” Southern Medical Journal 111(2), 1 February 2018, pp. 98–102.

In a 2015 Italian study… L. Gruhlke et al., “Mozart, But Not the Beatles, Reduces Systolic Blood Pressure in Patients with Myocardial Infarction,” Acta Cardiologia 70(6), 1 June 2015, pp. 703–706.

In a 2016 German study… H. Trappe and G. Voit, “The Cardiovascular Effect of Musical Genres,” Deutsches Arzteblatt International 113(20), 20 May 2016, pp. 347–352.

Herbert Benson, MD, conducted… H. Benson, “The Relaxation Response: History, Physiological Basis, and Clinical Usefulness,” Acta Medica Scandinavica. Supplementum 660, 1982, pp. 231–237.

Positive emotions… N.L. Sin, “The Protective Role of Positive Well-Being in Cardiovascular Disease: Review of Current Evidence, Mechanisms, and Clinical Implications,” Current Cardiology Reports 18(11), November 2016, p. 106.

One 2011 English study… J.K. Boehm et al., “A Prospective Study of Positive Psychological Well-Being and Coronary Heart Disease,” Health Psychology: Official Journal of the Division of Health Psychology, American Psychological Association 30(3), May 2011, pp. 259–267.

Other studies show (positive emotions)… C.M. DuBois et al., “Positive Psychological Attributes and Cardiac Outcomes: Associations, Mechanisms, and Interventions,” Psychosomatics 53(4), 2012, pp. 303–318.

In one fun study… T.L. Kraft and S.D. Pressman, “Grin and Bear It: The Influence of Manipulated Facial Expression on the Stress Response,” Psychological Science 23(11), 2012, pp. 1,372–1,378.

Multiple research studies (exercise)… M.E. Hopkins et al., “Differential Effects of Acute and Regular Physical Exercise on Cognition and Affect,” Neuroscience 215, 26 July 2012, pp. 59–68 and I.H. Jonsdottir et al., “A Prospective Study of Leisure-Time Physical Activity and Mental Health in Swedish Health Care Workers and Social Insurance Officers,” Preventive Medicine 51(5), November 2010, pp. 373–377 and A.C. King et al., “Effects of Moderate-Intensity Exercise on Physiological, Behavioral, and Emotional Responses to Family Caregiving: A Randomized Controlled Trial,” The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences 57(1), January 2002, pp. M26–36.

Plenty of observational… C.E. Jenkinson et al., “Is Volunteering a Public Health Intervention? A Systematic Review and Meta-analysis of the Health and Survival of Volunteers,” BMC Public Health 23, August 2013, p. 773.

In a study of three hundred and forty adults… S.H. Han et al., “Stress-Buffering Effects of Volunteering on Salivary Cortisol: Results from a Daily Diary Study,” Social Science and Medicine 201, March 2018, pp. 120–126.

In one study, researchers (gratitude)… R.A. Emmons and M.E. McCullough, “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life,” Journal of Personality and Social Psychology 84, February 2003, pp. 377–389.

Another study applied… L.S. Redwine et al., “Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients with Stage B Heart Failure,” Psychosomatic Medicine 78(6), July–August 2016, pp. 667–676.

Making a daily habit… A.M. Wood et al., “Gratitude and Well-Being: A Review and Theoretical Integration,” Clinical Psychology Review 30(7), November 2010, pp. 890–905.

A 2016 analysis… M. Soga et al., “Gardening Is Beneficial for Health: A Meta-analysis,” Preventive Medicine Reports 5, online, 14 November 2016, pp. 92–99.

There is scientific evidence that these negative emotions… J.M. Wong et al., “Hostility, Health Behaviors, and Risk of Recurrent Events in Patients with Stable Coronary Heart Disease: Findings from the Heart and Soul Study,” Journal of the American Heart Association 2(5), 30 September 2013, p.e000052 and M. McCullough et al., “Vengefulness: Relationships with Forgiveness, Rumination, Well-Being, and the Big Five,” Personality and Social Psychology Bulletin 27(5), 1 May 2001, pp. 601–610.

It follows, of course… S. Menahem and M. Love, “Forgiveness in Psychotherapy: The Key to Healing,” Journal of Clinical Psychology 69(8), August 2013, pp. 829–835.

Forgiveness, including… D.J. Kearney et al., “Loving-Kindness Meditation for Post-traumatic Stress Disorder: A Pilot Study,” Journal of Traumatic Stress 26(4), August 2013, pp. 426–434.

The human-animal bond… E. Friedmann and H. Son, “The Human-Companion Animal Bond: How Humans Benefit,” The Veterinary Clinics of North America. Small Animal Practice 39(2), March 2009, pp. 293–326.

Animal-assisted therapy… L.S. Muñoz et al., “Animal-Assisted Interventions in Internal and Rehabilitation Medicine: A Review of the Recent Literature,” Panminerva Medica 53(2), June 2011, pp. 129–136.

But you can experience… S. Feldman, “Alleviating Anxiety, Stress, and Depression with the Pet Effect,” Anxiety and Depression Association of America, https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/alleviating-anxiety-stress-and-depression-pet. Accessed May 2018.

In one recent study… A. Ewert and Y. Chang, “Levels of Nature and Stress Response,” Behavioral Sciences (Basel) 8(5), 17 May 2018, pii. E49.

Moderate-pressure massage… T. Field, “Massage Therapy Research Review,” Complementary Therapies in Clinical Practice 20(4), November 2014, pp. 224–229 and M.A. Diego et al., “Massage Therapy of Moderate and Light Pressure and Vibrator Effects on EEG and Heart Rate,” The International Journal of Neuroscience 114(1), January 2004, pp. 31–44 and M. Hernandez-Reif et al., “High Blood Pressure and Associated Symptoms Were Reduced by Massage Therapy,” Journal of Bodywork and Movement Therapies 4(1), January 2000, pp. 31–38 and S.M. Kubsch, T. Neveau, and K. Vandertie, “Effect of Cutaneous Stimulation on Pain Reduction in Emergency Department Patients,” Complementary Therapies in Nursing and Midwifery 6(1), February 2000, pp. 25–32 and M.S. Kim et al., “Effects of Hand Massage on Anxiety in Cataract Surgery Patients Using Local Anesthesia,” Journal of Cataract and Refractive Surgery 27(6), June 2001, pp. 884–890.

The National Center for Complementary and Integrative Health… Fact Sheet on Massage. https://nccih.nih.gov/health/massage/massageintroduction.htm.

These amazing molecules… R.M. Bruno and L. Ghiadoni, “Polyphenols, Antioxidants, and the Sympathetic Nervous System,” Current Pharmaceutical Design 24 (2), 2018, pp. 130–139.

Sleep deprivation… E. Tobaldini et al., “Effects of Acute and Chronic Sleep Deprivation on Cardiovascular Regulation,” Archives Italiennes de Biologie 152(2–3), 1 June 2014, pp. 103–110.

One of the first… and The blue light (sleep)… A. Qaseem, “Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline from the American College of Physicians,” Annals of Internal Medicine 165(2), 19 July 2016, pp. 125–133 and E. Zhou, “Sleep Problems: The Most Effective Lifestyle Medicine Interventions,” Lecture, Lifestyle Medicine: Tools for Promoting Healthy Change Course of Harvard Medical School, 23 June 2018.

Studies show… and When families eat… J.B. de Wit et al., “Food Culture in the Home Environment: Family Meal Practices and Values Can Support Healthy Eating and Self-Regulation in Young People in Four European Countries,” Applied Psychology: Health and Well-Being 7(1), March 2015, pp. 22–40.

When elderly people… Y. Kimura et al., “Eating Alone among Community-Dwelling Japanese Elderly: Association with Depression and Food Diversity,” The Journal of Nutrition, Health, and Aging 16(8), August 2012, pp. 728–731.

Overall, people who… J.A. Fulkerson et al., “A Review of Associations Between Family or Shared Meal Frequency and Dietary and Weight Status Outcomes Across the Lifespan,” Journal of Nutrition Education and Behavior 46(1), January 2014, pp. 2–19.

Studies show that… and People can feel lonely… S. Cacioppo et al., “Toward a Neurology of Loneliness,” Psychological Bulletin 140(6), November 2014, pp. 1,464–1,504.

Chapter 5

There are mountains of… “The Nutrition Source: Fruits and Vegetables,” Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/. Accessed May 2018 and M. de Lorgeril et al., “Mediterranean Diet, Traditional Risk Factors, and the Rate of Cardiovascular Complications after Myocardial Infarction: Final Report of the Lyon Diet Heart Study,” Circulation 99(6), 16 February 1999, pp. 779–785 and K.R. Tuttle et al., “Comparison of Low-Fat Versus Mediterranean-Style Dietary Intervention after First Myocardial Infarction,” The American Journal of Cardiology 101(11), 1 June 2008, pp. 1,523–1,530.

An analysis of almost one hundred… D. Aune et al., “Fruit and Vegetable Intake and the Risk of Cardiovascular Disease, Total Cancer, and All-Cause Mortality: A Systematic Review and Dose-Response Meta-analysis of Prospective Studies,” International Journal of Epidemiology 46(3), 1 June 2017, pp. 1,029–1,056.

These contain natural… J. Hever, “Plant-Based Diets: A Physician’s Guide,” The Permanente Journal 20(3), Summer 2016, pp. 93–101.

Studies have shown… L. Blekkenhorst et al., “Cruciferous and Total Vegetable Intakes Are Inversely Associated with Subclinical Atherosclerosis in Older Adult Women,” Journal of the American Heart Association 7(8), 4 April 2018, p. e008391 and R. Pollock, “The Effect of Green Leafy and Cruciferous Vegetable Intake on the Incidence of Cardiovascular Disease: A Meta-analysis,” JRSM Cardiovascular Disease 5, December 2016, pp 1–9.

Going overboard… W.J. Choi and J. Kim, “Dietary Factors and the Risk of Thyroid Cancer: A Review,” Clinical Nutrition Research 3(2), July 2014, pp. 75–88.

The American Heart Association… L. Horn et al., “Recommended Dietary Pattern to Achieve Adherence to the American Heart Association/American College of Cardiology (AHA/ACC) Guidelines,” Circulation 134(22), 29 November 2016, pp. e505–e529.

Dietary fiber… “The Nutrition Source: Fiber,” Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ and “Dietary Fiber,” US Department of Health and Human Services/Federal Drug Administration, www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/factsheets/dietary_fiber.pdf. Accessed May 2018.

A cup of cooked garbanzo… T. Wallace et al., “The Nutritional Value and Health Benefits of Chickpeas and Hummus,” Nutrients 8(12), December 2016, p. 766.

People who eat legumes… I. Abete et al., “Obesity and the Metabolic Syndrome: Role of Different Dietary Macronutrient Distribution Patterns and Specific Nutritional Components on Weight Loss and Maintenance,” Nutrition Reviews 68(4), April 2010, pp. 214–231 and C.J. Rebello et al., “A Review of the Nutritional Value of Legumes and Their Effects on Obesity and Its Related Co-morbidities,” Obesity Reviews: An Official Journal of the International Association for the Study of Obesity 15(5), May 2014, pp. 392–407.

Regular intake (PUFAs)… “Omega-3 Fatty Acids,” National Institutes of Health Office of Dietary Supplements, updated 6 June 2018, https://ods.od.nih.gov/factsheets/omega3fattyacids-healthprofessional/.

There has been some controversy… M. Bittman, “Butter Is Back,” The New York Times, posted 25 March 2014, www.nytimes.com/2014/03/26/opinion/bittman-butter-is-back.html and A. Sifferlin, “The Case for Eating Butter Just Got Stronger,” Time, posted 29 June 2016, http://time.com/4386248/fat-butter-nutrition-health/.

citing studies that showed no… R. Chowdhury et al., “Association of Dietary, Circulating, and Supplement Fatty Acids with Coronary Risk: A Systematic Review and Meta-analysis,” Annals of Internal Medicine 160(6), 18 March 2014, pp. 398–406 and L. Pimpin et al., “Is Butter Back? A Systematic Review and Meta-analysis of Butter Consumption and Risk of Cardiovascular Disease, Diabetes, and Total Mortality,” PLoS One 11(6), 29 June 2016, p. e0158118.

The science community… B. Moran, “Is Butter Really Back?,” Harvard Public Health magazine, www.hsph.harvard.edu/magazine/magazine_article/is-butter-really-back/ and “The Nutrition Source: We Repeat, Butter Is Not Back,” Harvard T.H. Chan School of Public Health, posted 30 June 2016, www.hsph.harvard.edu/nutritionsource/2016/06/30/we-repeat-butter-is-not-back/.

hitting back with headlines like… M. Nestle, “No, Butter Is Not Back (Eat in Moderation, Please),” Food Politics Blog, posted 6 July 2016, www.foodpolitics.com/2016/07/no-butter-is-not-back-eat-in-moderation-please.

Research backs… Y. Li, “Saturated Fats Compared with Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study,” Journal of the American College of Cardiology 66(14), 6 October 2015, pp. 1,538–1,548.

When we directly compare… D. Mozaffarian et al., “Effects on Coronary Heart Disease of Increasing Polyunsaturated Fat in Place of Saturated Fat: A Systematic Review and Meta-analysis of Randomized Controlled Trials,” PLoS Medicine 7(3), March 2010, p. e1000252 and L. Hooper et al., “Reduction in Saturated Fat Intake for Cardiovascular Disease,” The Cochrane Database of Systematic Reviews (6), 10 June 2015, CD011737.

Another study… R. Estruch et al., “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet,” New England Journal of Medicine 368, 4 April 2013, pp. 1,279–1,290; (retraction and republication: New England Journal of Medicine 378(25), 21 June 2018, p. e34).

if we replace the less-healthy… F. Sacks et al., “Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association,” Circulation 136(3), 15 June 2017, pp. e1–e23.

Research shows that (nuts)… A.J. Mayhew et al.: “A Systematic Review and Meta-analysis of Nut Consumption and Incident Risk of CVD and All-Cause Mortality,” The British Journal of Nutrition 115(2), 28 January 2016, pp. 212–225.

Another study found… Y.Q. Weng et al., “Association Between Nut Consumption and Coronary Heart Disease: A Meta-analysis,” Coronary Artery Disease 27(3), May 2016, pp. 227–232.

Research has consistently… E. Higginbotham and P.R. Taub, “Cardiovascular Benefits of Dark Chocolate?,” Current Treatment Options in Cardiovascular Medicine 17(12), December 2015, p. 54 and S. Yuan et al., “Chocolate Consumption and Risk of Coronary Heart Disease, Stroke, and Diabetes: A Meta-analysis of Prospective Studies,” Nutrients 9(7), 2017, p. 688 and C.S. Kwok et al., “Habitual Chocolate Consumption and Risk of Cardiovascular Disease among Healthy Men and Women,” Heart 101(16), August 2015, pp. 1,279–1,287.

Herbs (parts of leafy)… M. Aggarwal et al., “Integrative Medicine for Cardiovascular Disease and Prevention,” Medical Clinics of North America 101(5), September 2017, pp. 895–923 and K. Griffiths et al., “Food Antioxidants and Their Anti-inflammatory Properties: A Potential Role in Cardiovascular Diseases and Cancer Prevention,” Diseases 4(3), 1 August 2016, p. 28 and M. Greger and G. Stone, How Not to Die (New York, NY: Flatiron Books, 2015) and S. Jiang et al., “Curcumin As a Potential Protective Compound Against Cardiac Diseases,” Pharmacological Research 119, May 2017, pp. 373–383.

Extra herb and spice… Q. Li et al., “Enjoyment of Spicy Flavors Enhances Central Salty-Taste Perception and Reduces Salt Intake and Blood Pressure,” Hypertension 70(6), December 2017, pp. 1,291–1,299.

There is ample… B.V. Reamy et al., “Prevention of Cardiovascular Disease,” Primary Care: Clinics in Office Practice 45(1), 2018, pp. 25–44 and D. Aune et al., “Fruit and Vegetable Intake and the Risk of Cardiovascular Disease, Total Cancer, and All-Cause Mortality: A Systematic Review and Dose-Response Meta-analysis of Prospective Studies,” International Journal of Epidemiology 46(3), 1 June 2017, pp. 1,029–1,056.

All animal-based products… M. Song et al., “Association of Animal and Plant Protein Intake with All-Cause and Cause-Specific Mortality,” JAMA Internal Medicine 176(10), 1 October 2016, pp. 1,453–1,463.

A high-sodium… S.S. Anand et al., “Food Consumption and Its Impact on Cardiovascular Disease: Importance of Solutions Focused on the Globalized Food System: A Report from the Workshop Convened by the World Heart,” Journal of the American College of Cardiology 66(14), 6 October 2015, pp. 1,590–1,614.

Both green and black… M. Aggarwal et al., “Integrative Medicine for Cardiovascular Disease and Prevention,” Medical Clinics of North America 101(5), September 2017, pp. 895–923.

For most people… J.H. O’Keefe et al., “Coffee for Cardioprotection and Longevity,” Progress in Cardiovascular Disease, 21 February 2018 (epub) and A.M. Miranda et al., “Coffee Consumption and Coronary Artery Calcium Score: Cross-Sectional Results of ELSA-Brasil (Brazilian Longitudinal Study of Adult Health),” Journal of the American Heart Association 7(7), 3 April 2018, p. e007155 and R. Poole et al., “Coffee Consumption and Health: Umbrella Review of Meta-analyses of Multiple Health Outcomes,” The BMJ 359, 22 November 2017, p. j5024.

Research shows that… and Drinking any amount (alcohol)… S. Bell et al., “Association Between Clinically Recorded Alcohol Consumption and Initial Presentation of 12 Cardiovascular Diseases: Population Based Cohort Study Using Linked Health Records,” The BMJ 356, 22 March 2017, p. j909 and P.E. Ronksley et al., “Association of Alcohol Consumption with Selected Cardiovascular Disease Outcomes: A Systematic Review and Meta-analysis,” The BMJ 342, 22 February 2011, p. d671.

Alcohol can also… C. Tangney et al., “Cardiac Benefits and Risks … UpToDate, updated March 2018, https://www.uptodate.com/contents/cardiovascular-benefits-and-risks-of-moderate-alcohol-consumption.

People who make their own…Reicks M et al, “Impact of Cooking and Home Food Preparation Interventions Among Adults: A Systematic Review,” Journal of Nutrition Education and Behavior 50(2) February 2018, pp. 148–172.

There is a link (dental)…Harvard Health Letter, “Gum Disease and Heart Disease: The Common Thread,” published March 2018, https://www.health.harvard.edu/heart-health/gum-disease-and-heart-disease-the-common-thread.

Chapter 6

An analysis of fifty-four… C. Ma et al., “Effects of Weight Loss Interventions for Adults Who Are Obese on Mortality, Cardiovascular Disease, and Cancer: Systematic Review and Meta-analysis,” The BMJ 359, 14 November 2017, p. j4849.

Scientific studies have… J.F. Guthrie et al., “Role of Food Prepared Away from Home in the American Diet, 1977–78 Versus 1994–96: Change and Consequences,” Journal of Nutrition Education and Behavior 34(3), May–June 2002, pp. 140–150.

Many studies have shown… J.A. Fulkerson, “Away-from-Home Family Dinner Sources and Associations with Weight Status, Body Composition, and Related Biomarkers of Chronic Disease among Adolescents and Their Parents,” Journal of the American Dietetic Association 111(12), December 2011, pp. 1,892–1,897.

A study of more than forty… P. Ducrot et al., “Meal Planning Is Associated with Food Variety, Diet Quality, and Body Weight Status in a Large Sample of French Adults,” International Journal of Behavioral Nutrition and Physical Activity 14(1), 2 February 2017, p.12.

A much-awaited… C.D. Gardner et al., “Effect of Low-Fat vs. Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association with Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial,” Journal of the American Medical Association 319(7), 20 February 2018, pp. 667–679; erratum in: Journal of the American Medical Association 319(13), 3 April 2018, p. 1,386 and Journal of the American Medical Association 319(16), 24 April 2018, p. 1,728.

Most studies (artificial sweeteners)… J.R. Roberts, “The Paradox of Artificial Sweeteners in Managing Obesity,” Current Gastroenterology Reports 17(1), January 2015, p. 423.

One possible explanation…M.V. Burke and D.M. Small, “Physiological Mechanisms by Which Non-nutritive Sweeteners May Impact Body Weight and Metabolism,” Physiology and Behavior 152(Pt B), 1 December 2015, pp. 381–388.

Research studies show (portion control)… and People who have (routine)… S. Ramage et al., “Healthy Strategies for Successful Weight Loss and Weight Maintenance: A Systematic Review,” Applied Physiology, Nutrition, and Metabolism 39(1), January 2014, pp. 1–20.

In a 2013 survey… N.B. Anderson et al., “Stress in America,” American Psychological Association, 11 February 2014, www.apa.org/news/press/releases/stress/2013/stress-report.pdf.

Research suggests… S. Leow et al., “A Role for Exercise in Attenuating Unhealthy Food Consumption in Response to Stress,” Nutrients 10(2), 6 February 2018, pii. E176.

Multiple studies (tracking food)… L.E. Burke et al., “Self-monitoring in Weight Loss: A Systematic Review of the Literature,” Journal of the American Dietetic Association 111(1), January 2011, pp. 92–102.

In a study of (logging food)… S.L. Painter et al., “What Matters in Weight Loss? An In-Depth Analysis of Self-monitoring,” Journal of Medical Internet Research 19(5), 12 May 2017, p. e160.

Studies show that (regular weighing)… D.M. Steinberg et al., “Weighing Every Day Matters: Daily Weighing Improves Weight Loss and Adoption of Weight Control Behaviors,” Journal of the Academy of Nutrition and Dietetics 115(4), April 2015, pp. 511–518.

Note: studies show that colorful… I. Abete et al., “Obesity and the Metabolic Syndrome: Role of Different Dietary Macronutrient Distribution Patterns and Specific Nutritional Components on Weight Loss and Maintenance,” Nutrition Reviews 68(4), April 2010, pp. 214–231 and P.K. Newby et al., “Food Patterns Measured by Factor Analysis and Anthropometric Changes in Adults,” The American Journal of Clinical Nutrition 80(2), 1 August 2004, pp. 504–513 and C.J. Rebello et al., “A Review of the Nutritional Value of Legumes and Their Effects on Obesity and Its Related Co-morbidities,” Obesity Reviews: An Official Journal of the International Association for the Study of Obesity 15(5), May 2014, pp. 392–407.

A scientific review of… P. Clifton, “Assessing the Evidence for Weight Loss Strategies in People with and Without Type 2 Diabetes,” World Journal of Diabetes 8(10), 15 October 2017, pp. 440–454.

New studies suggest… J.F. Trepanowski et al., “Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection among Metabolically Healthy Obese Adults,” JAMA Internal Medicine 177(7), July 2017, pp. 930–938 and L.K. Heilbronn et al., “Alternate-Day Fasting in Nonobese Subjects: Effects on Body Weight, Body Composition, and Energy Metabolism,” The American Journal of Clinical Nutrition 81(1), 1 January 2005, pp. 69–73 and L. Harris et al., “Intermittent Fasting Interventions for Treatment of Overweight and Obesity in Adults: A Systematic Review and Meta-analysis,” JBI Database of Systematic Reviews and Implementation Reports 16(2), February 2018, pp. 507–547.

In one study… E.F. Sutton et al., “Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes,” Cell Metabolism 27(6), 5 June 2018, pp. 1,212–1,221.

Studies like this… R. Patterson and D. Sears, “Metabolic Effects of Intermittent Fasting,” Annual Review of Nutrition 37, August 2017, pp. 371–393.

Research shows that… Fatima Cody Stanford, Harvard.edu Media Gallery, https://scholar.harvard.edu/fatimacodystanford/media-gallery/detail/159116/664186. Accessed May 2018.

She emphasizes… D.K. Patel and F.C. Stanford, “Safety and Tolerability of New-Generation Anti-obesity Medications: A Narrative Review,” Postgraduate Medicine 130(2), March 2018, pp. 173–182.

Research shows that (obesity medications)… T.K. Kyle and F.C. Stanford, “Low Utilization of Obesity Medications: What Are the Implications for Clinical Care?,” Obesity (Silver Spring) 24(9), September 2016, p. 1,832.

Chapter 7

In a 2014 analysis (running)… D. Lee et al., “Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk,” Journal of the American College of Cardiology 64(5), August 2014, pp. 472–481.

One analysis looking (sitting)… J.Y. Chau et al., “Daily Sitting Time and All-Cause Mortality: A Meta-analysis,” PLoS One 8(11), 13 November 2013, p. e80000.

another study showed… S.S. Thosar et al., “Effect of Prolonged Sitting and Breaks in Sitting Time on Endothelial Function,” Medicine and Science in Sports and Exercise 47(4), April 2015, pp. 843–849.

In a 2017 (housework)… S. Lear et al., “The Effect of Physical Activity on Mortality and Cardiovascular Disease in 130,000 People from 17 High-Income, Middle-Income, and Low-Income Countries: the PURE Study,” The Lancet 390(10113), 16 December 2017, pp. 2,643–2,654.

In an analysis (activity monitors)… H.J. de Vries et al., “Do Activity Monitors Increase Physical Activity in Adults with Overweight or Obesity? A Systematic Review and Meta-analysis,” Obesity (Silver Spring) 24(10), October 2016, pp. 2,078–2,091.

In another research study… S.L. Painter et al., “What Matters in Weight Loss? An In-Depth Analysis of Self-monitoring,” Journal of Medical Internet Research 19(5), 12 May 2017, p. e160.

Studies show that (exercising with others)… S. Kanamori et al., “Exercising Alone Versus with Others and Associations with Subjective Health Status in Older Japanese: The JAGES Cohort Study,” Scientific Reports 6, 15 December 2016, p. 39,151.

Researchers analyzed data and TV sitting time is associated… U. Ekelund et al., “Does Physical Activity Attenuate, Or Even Eliminate, the Detrimental Association of Sitting Time with Mortality? A Harmonized Meta-analysis of Data from More than One Million Men and Women,” The Lancet 388(10051), 24 September 2016, pp. 1,302–1,310.

Chapter 8

Habit is defined… Definition of Habit, Merriam-Webster Dictionary online, updated on 8 August 2018, www.merriam-webster.com/dictionary/habit.

Addiction is defined… American Psychiatric Association. The Diagnostic and Statistical Manual of Mental Disorders DSM-5. (American Psychiatric Publishing, 2013).

Smokers die an… “The Health Consequences of Smoking—50 Years of Progress: A Report of the Surgeon General,” Surgeon General website, www.surgeongeneral.gov/library/reports/50-years-of-progress/fact-sheet.html. Accessed May 2018.

Heart health benefits… T. Takami and Y.-Saito, “Effects of Smoking Cessation on Central Blood Pressure and Arterial Stiffness,” Vascular Health and Risk Management 7, 20 October 2011, pp. 633–638.

after a number of years, the risk… M. Shields and K. Wilkins, “Smoking, Smoking Cessation, and Heart Disease Risk: A 16-Year Follow-Up Study,” Health Reports 24(2), February 2013, pp. 12–22.

Having a good quit plan… Y.K. Bartlett et al., “Effective Behavior Change Techniques in Smoking Cessation Interventions for People with Chronic Obstructive Pulmonary Disease: A Meta-analysis,” British Journal of Health Psychology 19(1), February 2014, pp. 181–203.

In the US… “Economic Trends in Tobacco,” The Centers for Disease Control and Prevention, updated 4 May 2018, www.cdc.gov/tobacco/data_statistics/fact_sheets/economics/econ_facts/index.htm.

In a study (stress eating)… T.Y. Pontes et al., “A Strategy for Weight Loss Based on Healthy Dietary Habits and Control of Eating Food,” Nutrición Hospitalaria 31(6), 1 June 2015, pp. 2,392–2,399.

Binge eating disorder… F. Amianto et al., “Binge-Eating Disorder Diagnosis and Treatment: A Recap in Front of DSM-5,” BMC Psychiatry 15:70, 3 April 2015.

You may have seen… N. Davis, “Is Sugar Really As Addictive As Cocaine? Scientists Row over Effect on Body and Brain,” The Guardian, posted 25 August 2017, www.theguardian.com/society/2017/aug/25/is-sugar-really-as-addictive-as-cocaine-scientists-row-over-effect-on-body-and-brain and T. Mann, “No, Sugar Isn’t the New Heroin,” posted 15 June 2017, http://behavioralscientist.org/no-sugar-isnt-new-heroin/.

Regardless of how… A. Carter et al., “The Neurobiology of ‘Food Addiction’ and Its Implications for Obesity Treatment and Policy,” Annual Review of Nutrition 36, 17 July 2016, pp. 105–128.

Electronics use can… D.J. Kuss et al., “Internet Addiction: A Systematic Review of Epidemiological Research for the Last Decade,” Current Pharmaceutical Design 20(25), 2014, pp. 4,026–4,052.

In a 2017 UK survey… “UK Public Are ‘Glued to Smartphones’ As Device Adoption Reaches New Heights,” Deloitte Press Release, posted 20 September 2017, www2.deloitte.com/uk/en/pages/press-releases/articles/uk-public-glued-to-smartphones.html.

A recent article… S. Dredge, “Mobile Phone Addiction? It’s Time to Take Back Control,” The Guardian, posted 27 January 2018, www.theguardian.com/technology/2018/jan/27/mobile-phone-addiction-apps-break-the-habit-take-back-control.