Eat like your life depends on it.
Some factors that affect cancer risk are beyond our control, such as age, gender, and family history, but we can control others. That includes proper nutrition, which experts agree is most important for prevention.
While there is no foolproof plan or single ingredient that guarantees cancer prevention, every little bit, and sometimes even a mouthful, can help.
Learn more about 6 simple food swaps that lower your risk of cancer.
Choose healthy, fiber-rich carbohydrates
Lentils are rich in natural dietary fiber. monticelllo – Stock.adobe.com Eat as if your life depends on it. Liliya Trot – Stock.adobe.com
“Fiber is my favorite nutrient for cancer prevention,” Carrie Danielle McDougall, a cancer epidemiologist at MD Anderson Cancer Center, recently told TIME.
Research suggests that consuming large amounts of dietary fiber may reduce the risk of some types of cancer, including those of the esophagus, stomach, colon, and rectum.
The American Heart Association recommends consuming at least 25 to 30 grams of fiber per day, but most Americans only consume about 15 grams per day.
Fiber is said to “feed” healthy gut bacteria, and experts have suggested that fruits such as oranges and apples, whole grains, nuts and seeds may reduce cancer risk. I am.
Daniel McDougall advises people to eat less ultra-processed, low-fiber carbohydrates, such as instant oatmeal and pita bread, and instead eat whole, high-fiber foods like beans, lentils, and other legumes.
Prioritize lean meat and plant-based proteins
Salmon is rich in vitamin D and omega 3 bit24 – Stock.adobe.com
Eating more than 18 ounces of red meat per week has been reported to increase the odds of colorectal cancer.
Red meat is rich in nutrients, but it contains heme iron, which can promote the production of cancer-causing chemicals.
Daniel McDougall says ultra-processed deli meats and some meat substitutes, made with exhaustive lists of chemicals and additives, could be even worse.
“They add all sorts of creepy things that can affect gut health and inflammation.”
The World Health Organization’s International Agency for Research on Cancer classified processed meat as “carcinogenic to humans” in 2015, stating that “there is sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer.” There is,” he pointed out.
IARC also declared red meat to be “probably carcinogenic to humans.”
What about take-home? Cut out cold cuts and red meat and instead choose chicken and fish, especially salmon and other fatty foods rich in vitamin D and omega-3s.
Experts advise that people on vegan and vegetarian diets should avoid fake meat and instead consume fiber-rich plant proteins such as tofu, tempeh and beans. My Ocean Studio – Stock.adobe.com
If you’re following a vegan or vegetarian diet, experts recommend skipping fake meat and instead consuming high-fiber plant-based proteins like tofu, tempeh, and beans.
The way food is prepared also influences cancer risk, as high-temperature cooking methods such as baking and broiling can produce carcinogenic compounds.
eat a platter of fruits and vegetables
When it comes to fruits and vegetables, variety is the best approach. Kenneth Sponsorer – Stock.adobe.com
“Eat more fruits and vegetables of all kinds,” says Daniel McDougall. Diversity is the name of the game here, as different compounds from different fruits and vegetables work collectively to stop cancer growth over time.
Although all fruits and vegetables are recommended, some have significant anti-cancer properties.
“Some of the most powerful cancer-fighting foods include dark leafy greens, cruciferous vegetables, mushrooms, berries, and unpeeled apples,” says John, a radiation oncologist at AdventHealth in Orlando, Florida. Dr. Amber Orman, a certified lifestyle medicine specialist, previously told FOX News Digital.
Nicole Andrews, a Washington-based cancer nutritionist, declared pears her “favorite food to reduce cancer risk” in a recent TikTok, adding that the bell-shaped fruits are packed with fiber, antioxidants, and antioxidants. He pointed out that it is rich in nutrients and has been proven to help maintain the blood. Blood sugar levels – all important factors in cancer prevention.
Make nuts and dried fruits your snack staple
Walnuts have anti-inflammatory properties and are rich in omega-3 fatty acids. Ivan – Stock.adobe.com
Plant-based diets are associated with lower cancer risk, but ultra-processed plant-based snacks such as chickpea chips, flavored yogurt, and vegan cookies have little nutritional value and are associated with lower cancer risk. You can’t.
To satisfy the snacking attack and turn it into a healthy one, experts recommend munching on nuts and dry fruits.
Walnuts in particular have anti-inflammatory properties and are rich in omega-3 fatty acids.
Researchers at the National Institute on Aging have found that in addition to walnuts’ anti-cancer properties, eating walnuts may help improve memory in Alzheimer’s patients.
Coffee and tea sub-soda and alcohol
Experts say it’s best to get the buzz from sources other than alcohol and soda. Volf – Stock.adobe.com
Research suggests that there is no safe amount of alcohol when it comes to cancer.
According to the American Association for Cancer Research (AACR) Cancer Progress Report 2024, more than 5% of all cancer cases are caused by alcohol.
As for carbonated drinks, as The Post previously reported, older women who drink just one sugary drink a day have a “significantly increased risk” of developing liver cancer and dying from chronic liver disease.
And people who drink diet soda are no exception. That’s because these drinks usually contain artificial sweeteners like aspartame and Ace-K.
A healthy diet may be your best defense against cancer. Jacob Land – Stock.adobe.com
Last year, the World Health Organization’s cancer research arm classified aspartame as “possibly carcinogenic to humans” and called for further research into its potential health risks.
Alternatively, coffee and tea are also packed with health benefits. Research shows that consuming 3 to 4 cups of joe a day may reduce your risk of liver cancer and other alcohol-related liver diseases.
Meanwhile, tea is rich in antioxidants such as catechins, which are known to protect cells from free radical damage and may reduce the risk of cancer.
Use sources wisely
Daniel McDougall suggests replacing mayonnaise on sandwiches with hummus. Fudio – Stock.adobe.com
Daniel McDougall tells us that the seasonings we use and don’t use can go a long way in preventing cancer.
Many sauces contain ultra-processed ingredients, but they can be swapped out to boost both overall health and ultimate flavor.
Sauces, seasonings, and toppings that have cancer-fighting properties include olive oil, garlic, tomato sauce, shallots, citrus fruits, vinegar, flaxseed, and salsa.
