Best Foods To Eat To Help Prevent Breast Cancer…and What To Avoid

Best Foods To Eat To Help

Prevent Breast Cancer… 

and What To Avoid

As I am sure is no surprise to you, there are several risk factors where our lifestyle choices have a direct impact on whether we get breast cancer or some other form of cancer. These risk factors include smoking, lack of exercise, being overweight and our diets.

Some researchers at breastcancer.org believe that diet could be responsible for 30 to 40 percent of all cancers. So what should your daily diet consist of to have the best chances of avoiding breast cancer?

The foods listed below may help to prevent the development or progression of breast cancer:

• • A wide variety of colorful fruits and vegetables: (more than 5 cups per day)

• • Foods rich in fiber, such as whole grains, beans and legumes

• • Low-fat milk and dairy products

• • Soybean-based products

• • Foods rich in vitamin D

• Spices with anti-inflammatory properties

These fruits and veggies are rich in flavonoids and carotenoids that are linked to several medical benefits:

• • Dark, green, leafy vegetables

• • Peppers

• • Tomatoes

• • Eggplant

• • Citrus fruit

• • Carrots

• • Broccoli – (actually any cruciferous vegetable such as cabbage, cauliflower and Brussel sprouts)

• • Kale

• • Onions

• • Apples

• • Pears

• • Peaches

• Strawberries

Here is some additional helpful info:

Importance of Dietary Fiber
The Ida & Joseph Friend Cancer Center recommends 30 to 45 grams of fiber per day. Eating more fiber-rich legumes, such as lentils, has also been associated with a reduced risk of breast cancer.

Importance of Good Fats
Our bodies need fat just like our bodies need protein and carbs. We need to focus on eating the right type of fats. Polyunsaturated and monounsaturated fats are considered “good fats.” They are found in olive oil, avocados, seeds and nuts.

Another extremely healthy type of fat is omega-3 fatty acids found in cold water fish such as salmon. Many experts recommend diets with 20 to 30 percent of daily calories coming from fat, with no more than 8 percent of the total calories from saturated fat.

Soy
There has been considerable controversy over soy the last few years.  My research has found that soy is a healthful food that is rich in protein, healthy fat, vitamins and minerals.  Studies are finding that it can reduce the risk of breast cancer.  Soy has also been reported to reduce low-density lipoprotein or “bad cholesterol.”

Soy can be found in tofu, tempeh, edamame, soy milk and soy nuts. When purchasing a soy product I would look for a non-GMO label.  I think part of the bad rap soy has received in the past few years is because most of the soy produced in this country is genetically modified.

Foods to Avoid and Why to Avoid Them to Prevent Breast Cancer:

* Alcohol: Studies have identified a link between regular alcohol consumption and an increased risk of breast cancer. Breastcancer.org report that alcohol may increase estrogen levels and cause damage to DNA cells. Woman who drink three alcoholic beverages per week increase their risk of developing breast cancer by 15 percent.

* Sugar: Researchers at the University of Texas MD Anderson Cancer Center have found that when mice eat a typical American diet that is heavy in added sugars, they are more likely to develop mammary gland tumors, similar to breast cancer in humans. The added sugars in processed foods to make it taste better can increase your risk of breast cancer if you consume a lot of these added sugars. Plus, these tumors are more likely to spread, or metastasize.

* Fat: I’ve already mentioned that we do need some of the “good fats” in our diet, but the fat I’m referring to here is the fat commonly found in processed foods.   Trans fats have also been associated with an increased risk of breast cancer and should be avoided.  Trans fats are most commonly found in fast food and processed food such as fried foods, some crackers, donuts and packaged cookies or pastries.

* Red Meat: Research is ongoing, but some studies have found a link between red meat and a greater likelihood of breast cancer, especially if the meat is “well done.” You also need to avoid processed meats and cold cuts as they tend to contain nitrates and are high in fat, salt and preservatives.

Three Other Healthy Tips to Help Avoid Breast Cancer:
Research from Ida & Joseph Friend Cancer Resource Center has found the following may also help the body protect itself against breast cancer

• • Vitamin D:We obtain this important vitamin from regular exposure to sunlight and it is also found in foods such as eggs, cold-water fish, and fortified products.  Many of us are deficient in this important vitamin so be sure your doctor checks your levels and if it’s low consider using a supplement.

• • Green Tea: This superdrink strengthens the immune system and has been linked to a reduced risk of breast cancer.

• • Turmeric: This spice is also a great for our brain health, but its anti-inflammatory properties may also limit the growth of breast cancer cells.

• • Maintaining a Healthy Body Weight: You already know that a healthy body weight is important for well-being in general, and it is particularly important for those engaged in the fight against breast cancer.  Obesity is a known risk factor for the disease.

• Being Active: The National Cancer Institute report that women who exercise 4 hours per week or longer have a lower risk of breast cancer.  Find an activity you enjoy and make exercising or “playing” part of your daily routine.

I hope you found this article helpful and don’t forget to get screened for breast cancer if you are 40 or older.

Healthy Regards, Stacy
Source: Medical News Today: April 3, 2017, By: Danielle Dresden