How to use food as medicine to reverse disease in months - the top 5 foods you must eat to live longer | Dr Dariush Mozaffarian

Can using food as medicine protect your heart health, prevent chronic disease, and help you live longer? In this episode, leading cardiologist and Director of the Food is Medicine Institute, Dr Dariush Mozaffarian, explains how modern diets increase your risk of heart attacks and why standard medical advice often falls short. Dariush looks at how past dietary guidelines shaped today’s food system and why shifting focus to whole, protective foods improves your health. He also explains why counting calories fails, shows how ultra-processed foods took over our food supply, and asks whether saturated fat deserves its reputation as a cause of heart disease. Through the idea that food is medicine, you’ll learn how to adopt healthy eating habits by identifying protective foods - forming practical diet shifts that can control your blood sugar, lower cholesterol, support your gut health, and cut your risk of heart attacks and strokes. What if the most effective prescription for a longer, healthier life is already on your plate? 🌱 Try our science-backed and tasty wholefood supplement Daily30 🌿Let your gut microbes snack on the ZOE Gut Health Bar Build healthy habits. Download the ZOE app today 👉 Join ZOE Follow ZOE on Instagram. Timecodes 00:00 Intro 04:22 Is a poor diet deadlier than smoking? 09:13 Why the foods you're missing may harm you more than junk food 10:33 Could diet prevent half of all heart attacks and strokes? 11:29: Can diet reverse gut problems in months? 14:25 Why diet-related disease exploded in just 35 years 15:40 Nutrition science is younger than you think 17:51 Why poor nutrition became a national security threat in 1941 19:27 Why do we refine grains, then put the vitamins back in? 21:03 How bomb factories changed the food on your plate 24:46 Why did we go low-fat? The 1980 dietary guidelines mistake 26:45 Did tobacco companies really own food brands? 31:09 The 3 things driving the rise of chronic disease 33:52 Is fat really the problem? 36:38 Exercising more but still gaining weight? Here's why 37:33 Has our resting energy expenditure gone down? 39:28 Is modern food starving your gut microbes? 41:02 Are dietary guidelines any good? A cardiologist’s verdict 43:02 What do dietary guidelines say to avoid? 45:37 Do we really need more protein? 47:21 Healthy eating made simple: 3 food groups to know 48:17 How many calories does your gut microbiome digest? 52:29 Is red meat bad for you? 54:11 Is saturated fat bad for your heart? 56:21 How to lower cholesterol with food: a cardiologist's 2 tips 57:13 Should your doctor prescribe food? 1:00:37 Can we fix the food system in 10 years? 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati The Appetite Reset by Dr Federica Amati Food For Life by Prof. Tim Spector Ferment by Prof. Tim Spector Good Mood Food (preorder) by Prof. Tim Spector Free resources from ZOE The Smart Snacking Guide: How to feed your gut, fuel your day, and snack without guilt The Hormone Harmony Guide: Tuning Your Body’s Internal Orchestra Eating for Better Brain Health: Your brain-gut blueprint How to eat in 2026 - Discover ZOE’s 8 nutrition principles for long-term health Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Better Breakfast Guide Mentioned in today's episodeFood Additives: Emerging Detrimental Roles on Gut Health, FASEB journal (2025) Diet Is the Single Most Important Predictor of Health, Alternative and Complementary Therapies (2019) Total daily energy expenditure has declined over the past three decades, Nat Metab (2023)