Watch this video from Dr Greger. You must watch the whole video. In the beginning he talks about studies that found same rate of death from cancer and heart disease in vegetarians and meat eaters. Even vegans was high. Later in the video he finds that people on the Mediterranean diet vs, American diet had a 70% lower rate of cancer & heart disease. What is it about this diet that is so critical? It turns out the Ratio of Omega 6 to Omega 3 was key. Those on the American diet had a ratio of 20 while those on the Mediterranean diet had a ratio of 4. Omega 3 is dark leafy vegetables, walnuts, flax seeds and flax-seed oil. Omega 6 is cotton seed oil, corn oil, saffron oil and sunflower oil. Try to eat less of the Omega 6 foods and more of the omega 3 foods. Dr Greger says 1 to 2 tablespoons of flaxseed a day can lore this ratio into the good zone! Make sure you grind your flax seeds. The other thing that is important is Vitamin B12. Take it every day.