6 eating habits to help reduce the risk of cancer

While there is no single optimal way to effectively prevent cancer, there are certain options you can make to reduce your risk of cancer. In particular, eating habits can effectively reduce the risk of cancer.

Through research and practice, there are certain foods, when eaten daily, can help reduce the risk of disease. Here are 6 eating habits that can help reduce your risk have cancer Generally speaking.

1. Follow a Plant-Based Diet for Cancer Prevention

A plant-based diet doesn’t mean you have to completely avoid meat. Instead, the bulk of your plate comes from plant sources like produce, nuts, and legumes. Beef, dairy, eggs, and other animal-based foods can still be part of your overall diet, but only in smaller amounts than before.

A 2013 study found that premenopausal women who consumed 6 grams or more of soluble fiber per day had a 62% reduced risk of breast cancer compared with women who ate less than 4 grams of soluble fiber per day. day. Example: One cup of black beans has about 6 grams of soluble fiber.

A 2019 study noted a decrease in the incidence of colon cancer when people consumed a diet of plant-based foods rich in phytochemicals or phytochemicals with anti-cancer effects. . Research shows that eating 20 grams of fiber per day can improve outcomes for melanoma patients.

A healthy diet will help you reduce your health risks and prevent cancer

2. Add Garlic to Meals

In addition to giving dishes a unique flavor, garlic also has a little-known benefit that can help reduce the risk of cancer. Garlic is a natural source of a compound called allicin that has anti-cancer properties.

A 2011 analysis of a study found that consuming more vegetables containing allicin reduced the risk of developing stomach cancer.

3. Increase your intake of cruciferous vegetables

Cruciferous vegetables like cauliflower, broccoli, and spinach, which are nutrient-dense foods, are natural sources of a plant compound called sulforaphane. Some studies suggest that this compound has anti-cancer properties.

A 2019 study found that eating certain cruciferous vegetables allows for the elimination of many compounds Carcinogenic out of the body.

In fact, a 2013 analysis of 35 studies found that eating cruciferous vegetables was associated with a reduced risk of developing diabetes. colorectal cancer.

Cruciferous vegetables and green leafy vegetables contain compounds that prevent cancer

4. Choose olive oil as a fat source

Healthy fats are an essential part of a healthy diet. In particular, olive oil may help reduce the risk of cancer.

A large analysis of studies published in 2022 found that those who consumed the highest amount of olive oil daily had a 31 percent lower risk of cancer than those who consumed less.

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You can easily add olive oil to your diet by drizzling olive oil over vegetables or mixing salad dressings with olive oil.

5. Quit or reduce drinking

According to the Centers for Disease Control and Prevention (CDC), the less alcohol you drink, the lower your risk of breast, liver, colorectal, esophageal, stomach, and oral cancers.

You can limit the total amount of alcohol you consume in a day or stop drinking altogether. If you’re in the habit of drinking on a daily basis, and now want to start cutting back, try replacing it with fermented juice, experimenting with cocktail recipes or drinking a cup of your favorite tea.

6. Limit processed meats

Processed meat should be limited

If you often include meat in your diet, limit your processed meat choices. Research has shown that consumption of smoked, processed and preserved meat is associated with an increased risk of cancer, especially colorectal cancer.

The World Health Organization (WHO) has classified processed meat including ham, bacon, and sausage as a Group 1 carcinogen. That means there is solid evidence that processed meat can cause cancer, especially bowel and stomach cancer.

Obviously, you can be proactive about cancer prevention. Some factors that affect your lifetime risk of cancer are beyond your control, such as your age and family history, and cannot be changed. However, there are some things you can do to proactively reduce your risk. Making lifestyle changes, eating a nutritious diet, maintaining a healthy weight, and being physically active are all steps you can take to lower your cancer risk. These choices will also support your overall health. The key to success here is being consistent and setting goals that will help you maintain these beneficial habits in the long run.