Diet to prevent Cancer
Can certain dietary choices
reduce my risk of cancer?
There are ongoing
studies regarding diet and health. Researchers continue to explore whether
certain foods and nutrients can reduce the risk of cancer. Results are not
consistent and vary by person. The following things may help.
·
Fruits and vegetables may lower your risk of lung, oral,
esophageal, stomach, and colon cancer.
·
The Mediterranean diet may protect against cancer. This diet
focuses on foods such as fish, fruits and vegetables, beans, and whole grains.
·
Calcium and vitamin D
may lower your risk of colorectal cancer.
·
Folic acid may protect against cancer.
What specific things can I
do to improve my diet?
You can reduce your
risk of health problems by eating a healthy, balanced diet. This includes a
variety of fruits, vegetables, whole grains, legumes (dried beans and peas),
nuts, and seeds. For protein, eat moderate amounts of fish, poultry, lean
meats, and low-fat and fat-free dairy products.
Certain fats should be
part of a healthy diet. They can lower your risk of disease. “Good” fats can
help lower your total cholesterol level.
“Good” fats include:
·
Monounsaturated fats.Found in canola,
olive, avocado, peanut, and other nut oils. Also found in legumes, olives,
seeds, nuts, nut butters, and avocados.
·
Polyunsaturated fats.Found in vegetable
oils like corn, sunflower, and safflower. Also found in corn, soybeans, and
types of grains, legumes, nuts, and seeds.
·
Omega-3 fatty acids.Found in “oily” fish,
such as salmon, herring, sardines, and mackerel. Also found in flaxseeds,
flaxseed oil, and walnuts. Omega-3 fatty acids from fish are especially good
for your health.
You should avoid or
limit “bad” fats. These include trans and saturated fats. They are found in
fast food, fried food, snack foods, and baked goods. “Bad” fats can increase
your total cholesterol level.
What are phytochemicals?
Phytochemicals are
substances found in plant-based foods. Some experts believe that they can
reduce your risk of cancer. They also may support bone, heart, and brain
health. Common types of phytochemicals are vitamin C and folic acid. Less
common types are isoflavones, flavonoids, phytosterols, and others. Good
sources of phytochemicals include:
·
broccoli
·
cauliflower
·
carrots
·
tomatoes
·
grapefruit
·
garlic
·
peas
·
beans
·
whole grains
·
nuts
·
flaxseed.
Things to consider
Should I take herbs or
dietary supplements?
It’s easy to get
excited about claims that the latest dietary supplement will prevent or cure
cancer. However, these marketing claims are not likely to have been proven.
There is no proof that shows that multivitamins can help reduce your risk of
cancer. Talk to your doctor before adding herbs or supplements to your diet.
Extreme changes to your diet can actually put you at risk for new health
problems.
The U.S. Preventive
Services Task Force (USPSTF) and the American
Academy of Family
Physicians (AAFP) recommend against taking vitamin E or beta-carotene for the
prevention of cancer. People who smoke or have a high risk for lung cancer should not take beta-carotene at all.
It can increase the risk of lung cancer.
What foods can increase my
risk of cancer?
Although there is no
clear evidence about whether certain foods prevent cancer, research shows that
they can increase your cancer risk. These include the following:
·
Heavily processed meats, such as ham, bacon, sausage, salami,
and bologna. These can increase your risk of colorectal cancer if you eat them too
often.
·
Foods that are high in saturated fats can contribute to weight
gain. Being overweight increases your risk of many types of cancer.
·
Alcohol can increase your risk of mouth, throat, esophagus,
liver, breast, and colorectal cancer. Men should not have more than 2 drinks
per day. Women should not have more than 1 drink per day. One drink is a
12-ounce bottle of beer (4.5% alcohol), a 5-ounce glass of wine (12.9%
alcohol), or 1.5 ounces of 80-proof distilled spirits.
When to see a doctor
Talk to your doctor if
you think you are at risk for cancer or
other health problems. They can make diet recommendations. They may refer you
to a dietician to help as well.
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