The Cancer Prevention Diet: 7 Simple Tips to Eat Right and Stay Healthy

 

  Cancer is a complex disease with various risk factors, some of which we can control, like our diet. In this blog post, we'll share six smart tips from a nutritionist on what to eat and why, as well as what to avoid to reduce your risk of cancer.

1. Plant-Based Eating: One of the most effective ways to reduce your cancer risk is by making plant-based foods the star of your meals. This means embracing a diet filled with fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods  are packed with essential vitamins, minerals, fiber, and antioxidants that have been linked to a lower risk of cancer. Adding more plant foods to your diet is a positive step for your long-term health, whether you're trying to prevent cancer or reduce the risk of recurrence if you're a cancer survivor. Plant foods contain a range of nutrients that protect your health, including vitamins, minerals, fiber, phytochemicals, and antioxidants, which fight inflammation and oxidative stress.
2. Balanced Diet: You don't have to go completely meatless or vegan to reduce your cancer risk. A plant-based diet includes all foods except processed meats and alcoholic beverages. Focus on making two-thirds of your meals or snacks consist of vegetables, fruits, whole grains, beans, legumes, nuts, or seeds, and reserve the other third for dairy, eggs, lean animal protein, healthy fats, and occasional desserts. The key is to emphasize adding more plant foods to your meals rather than worrying about what to eliminate.

1. 3. Protein Choices: Opt for non-processed meats and reduce red meat consumption in favor of lean protein sources like chicken, turkey, fish, seafood, and plant proteins. These choices are lower in saturated fats and heme iron, which are linked to an increased risk of cancer, especially colorectal cancer. Additionally, white meats and fish are generally leaner, helping to maintain a healthy weight, which is crucial for reducing the risk of various cancer types.

               

    4.Whole Grains: Choose whole grains like brown rice, whole wheat, quinoa, and oats. These grains are rich in fiber, which aids digestion and helps you maintain a healthy weight—a key factor in cancer prevention. Whole grains also contain vitamins, minerals, and antioxidants that combat inflammation and oxidative stress, both of which are linked to cancer development.

            

 

5.Fiber-Rich Diet: Aim for a daily intake of 30 grams of fiber as part of your cancer risk reduction diet. Start your day with high-fiber breakfast cereal or oatmeal, swap white rice and pasta for whole grains, incorporate legumes like beans and lentils into your meals, and snack on fruits, vegetables, and nuts instead of processed snacks. Including high-fiber foods like artichokes, chia seeds, split peas, avocado, quinoa, raspberries, pear, and barley in your diet can significantly lower your cancer risk.

        

    6.Healthy Hydration: Limit alcohol consumption, as it has been strongly linked to an increased risk of various cancers. Alcohol can damage DNA, promote inflammation, and interfere with nutrient absorption. Replace alcoholic beverages with non-alcoholic alternatives like sparkling water infused with citrus or herbs, herbal teas, fresh fruit smoothies, iced green tea lemonade, coconut water, unsweetened iced tea with lemon, or homemade fruit-infused water. These options quench your thirst while providing hydration and essential nutrients without the potential cancer risk associated with alcohol.

                   

7. Sodium Control: Reduce daily sodium intake to no more than 2400 mg to lower the risk of stomach cancer. Excessive sodium can damage the stomach lining and increase the likelihood of developing stomach cancer. To achieve this goal, read food labels carefully, choose "low-sodium" or "no added salt" products, limit processed and packaged foods, and use herbs, spices, garlic, lemon, and vinegar to season your meals instead of salt.

  

    Remember, building a cancer-prevention lifestyle doesn't have to be overwhelming. Take small, manageable steps each day, focusing on one diet change at a time. The key is to choose a healthy and sustainable diet that works for you. If you have specific concerns or questions, consult with a dietician for personalized guidance.

• Acknowledgement to foxnews.com