How to Eat to Reduce Risk of Breast Cancer

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By Arathi
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Combine Fruits for Antioxidant Synergy

The link between breast cancer prevention and diet is a much debated one. While some argue that the link is weak between the two, it is an undeniable fact that a diet chockfull of junk food and an inactive lifestyle raise the risk of developing cancer and other diseases. New research and studies continue to suggest the role of a nutritionally balanced diet in preventing cancer. It makes sense for women who are considered high risk for breast cancer to get proactive about making nutritionally sound choices. Find out more about including foods in a diet that have a role in preventing breast cancer here.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

Fruits and vegetables
Cruciferous vegetables
Walnuts
Whole grains
Turmeric

Step 1

Combine fruits and vegetables together instead of eating them in isolation. We have always known that fruits and vegetables are packed with antioxidants and nutrients that help fight and prevent diseases like cancer. However, we are just learning that combining fruits into a fruit salad, or mixing up a salad with many different veggies, creates a synergy between different antioxidants and exponentially increases their power.
Step 2

Eat a low fat diet. A 2006 study on breast cancer linked a diet that contained less than twenty percent of total calories from fat to a reduced recurrence of hormone independent breast cancer. Even though more studies are needed to establish a stronger connection between breast cancer and low fat diets, doctors and nutritionists suggest a low fat diet to reduce breast cancer risk. Keep the focus on monounsaturated fats, reduce saturated fats, and steer clear of trans fats in a diet.
Step 3

Eat a handful of walnuts everyday to reduce risk of breast cancer. In a recent study, researchers found that lab mice that were raised to develop breast cancer, did not do so when they were fed with a diet that contained a handful of walnuts everyday. Scientists suggest that a combination of omega 3 fatty acids, antioxidants, and phytosterols in walnuts is responsible for its protective action against breast cancer.
Step 4

Include cruciferous vegetables like broccoli, cauliflower and cabbage often in a diet. Scientists at UC Santa Barbara labs showed that compounds called isothiocyanates that were naturally present in cruciferous vegetables had an action similar to anti-cancer drugs both in preventing breast cancer, and in curtailing the growth of existing breast cancer cells.
Step 5

Turmeric to spice dishes

Go to an ethnic grocery store, buy lots of turmeric, and learn to cook with it. The active component in turmeric known as curcumin is reported to have anti-inflammatory and anti-cancer effects. Dr. Andrew Weil recommends turmeric in its whole form rather than curcumin in isolated form for maximum health benefits. Consider taking turmeric in supplement form if it is not possible to include the spice in a daily diet.