Several foods may help reduce your risk of cancer, while others are associated with an increased risk. Although some superfoods and dietary supplements are widely talked about, no food alone can prevent the onset of cancer. However, it is possible to change our eating habits to help reduce our overall risk of developing the disease.
Although we cannot influence certain factors, such as genetics, adopting healthy eating habits and a healthy lifestyle can help reduce the risk of cancer. With the help of experienced transform health and wellness professionals, these principles can also be applied to diet during the active fight against cancer.
Five diet tips to help lower your cancer risk
1. Focus on balance in your meals
Fill up on fruits and vegetables, choose lean proteins, opt for whole grains and make water your beverage of choice.
Lean proteins include skinless poultry, meat prepared with little or no added sodium, and fresh or frozen fish that has not been breaded, fried, or battered. If you are looking for meat alternatives, beans, chickpeas, and lentils are good sources of protein.
You may also want to add several whole grain foods to your meals. 4 Here are some examples:
- Quinoa
- Whole grain pasta
- whole grain bread
- Whole oats or whole oat groats
- Whole grain brown or wild rice
It is important to know that some whole grain foods may contain a high amount of sodium, sugar, or saturated fat. This is particularly the case for baked goods, sweetened breakfast cereals, and pre-packaged frozen pasta dishes. Check food labels to choose products with less sodium, saturated fat, and sugar.
2. Eat more plant-based foods
Diets that focus on plant-based foods help reduce cancer risk because they are often higher in fiber, vitamins, and minerals while being low in red and processed meats. 5 Plant-based foods such as vegetables, fruits, whole grains, and beans contain phytochemicals that may boost immunity, reduce inflammation, prevent DNA damage, slow down tumor growth, regulate hormones and act as antioxidants. Antioxidants are compounds that protect cells against free radicals, harmful substances naturally produced by food breakdown, and environmental pollution.
Here are some plant-based dishes:
- Blueberry Chia Seed Pudding
- Chickpea salad with avocado and dill vinaigrette
- Grilled peaches on the BBQ with basil
- Asian BBQ Grilled Vegetable Bowl
- Golden butternut squash and carrot soup
There are many options when it comes to eating plant-based foods. Sign up for our Veggie Challenge to receive nutritious meal ideas by email.
3. Maintain a healthy weight
Being overweight or obese is linked to 13 types of cancer6. You could help reduce your risk by maintaining a healthy weight.
A healthy weight is not the same for everyone. 7 Two tools can help you determine if you are at a healthy weight:
- The body mass index (BMI)
- The waist circumference
The body mass index uses your weight and height to estimate your amount of body fat. This is a useful tool for understanding weight, but it has some weak points. This is only an estimate and does not necessarily reflect the changes in fat mass and muscle mass that occur with aging.
Waist circumference is the measurement of your height above the hip bone when you are standing. A large waist circumference may indicate excess abdominal fat. The risk of health problems like cancer may increase when the waist circumference is more than 40 inches in men or 35 inches in women.
If you have any questions about healthy weight, consult a doctor.
4. Prioritize fibers
Fiber reduces the risk of colorectal cancer and other chronic diseases, such as diabetes and heart disease. 8 They also facilitate weight management by promoting the feeling of satiety.
- Fruits like apples, pears, and raspberries 10
- Dried beans and lentils
- Nuts and seeds
- Vegetables like broccoli, green peas, and Brussels sprouts 11
- Whole grain foods like whole grain bread, cereals and pasta, and brown rice 12
According to psych evaluation near me, women should consume 25 grams of fiber per day and men 38 grams. 13 Most Canadians consume only about half the recommended daily fiber intake. At the grocery store, check the ingredient list to choose foods where whole grains appear at the top of the list.
5. Reduce your intake of foods that increase cancer risk
In addition to understanding which foods can help reduce the risk of cancer, it’s also important to know which foods to avoid.
- Red meat: Excess consumption of beef, pork, goat, and/or lamb may increase the risk of colorectal cancer. Be sure to limit your red meat intake to no more than three servings per week (18 ounces total).
- Processed meats: Processed meats, such as bacon, salami, and smoked fish, are those that have been modified by smoking, drying, or bringing and/or to which chemical preservatives have been added. These meat products are also related to colorectal cancers.
- Added fat, sugar, and salt: Excess salt may increase the risk of stomach cancer, while excess sugar and fat may indirectly increase the risk of cancer by contributing to associated excess calorie intake. to weight gain.
To remember
What we eat – or don’t eat – can affect our risk of developing cancer. By paying attention to what we eat as well as other modifiable factors, such as physical activity, smoking, alcohol consumption, and UV exposure, we can take control of both our risk of cancer and our general well-being.
The experts in disease prevention through diet. Contact them to discuss your personalized plan.
If you want to know more about your general health, a preventive health check could be very useful. Members of a team of health professionals will meet with you individually to perform diagnostic tests, laboratory analyses, and a complete physical assessment to identify possible risk factors for chronic diseases such as cancer.
