Food And Breast Cancer: What To Eat And What To Avoid

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Diet and nutrition can play a significant role in the chances of developing breast cancer, especially if you have a family history of the disease. Keep the following in mind when it comes to diet and breast cancer.

Unhealthy dietary tactics:

  • Limit or eliminate sugar intake. It’s a top recommendation for protection. Do not move to the non-caloric diet sweeteners, either. Focus on whole foods and moderate sweetness to gradually cut down.
  • Eating too much fat. Keep your dietary fat content moderate – below 25 percent of your daily calories is ideal.
  • Consuming polyunsaturated omega-6 fats (including many vegetable oils), and hydrogenated oils (margarines and vegetable shortenings) can all increase cancer risks as they are inflammatory. Minimize consumption of all.
  • Drinking alcohol. Even in modest amounts, alcohol consumption is associated with an increased risk of breast cancer.
  • A daily intake of conventionally raised meat, poultry, eggs and dairy products. These may contain hormone residues that influence estrogen metabolism. Replace with organic, hormone-free versions that come (ideally) from local farms that can share their farming practices.

Dietary tactics to follow:

  • Use healthy fats: Monounsaturated fats found in a high quality, extra virgin olive oil, and polyunsaturated omega-3 fats from freshly ground flaxseed and oily fish such as wild Alaskan salmon and sardines may help reduce your risk of developing breast cancer.
  • Include whole, organic soy products in your diet. Soy foods contain many cancer-protective substances, including isoflavones. Try to eat one to two servings of whole soy-based foods a day, such as edamame, tofu or tempeh.

Eat more fruits and vegetables! Especially cruciferous vegetables such as broccoli, bok choy and cauliflower, which contain many different cancer-protective phytonutrients. If you have never oven roasted them after tossing in olive oil and a bit sea salt, you are missing out!

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