You can lower your risk of breast cancer by following a diet with less red meat, minimizing alcohol intake and not smoking. These three things have been proven to lower your disease risk. However what you feed your body with is equally as important as what you don’t.
A new study published in the British Medical Journal revealed that fatty fish tops the list of foods that can bring down you risk of developing breast cancer in your later years by as much as 14%. This number is very impressive. The data gathered from 800,000 participants and 20,000 cases of breast cancer showed that those who were following a diet high in oily fish had a lower risk of the cancer.
So what can be the reason behind this findings? Oily fish are loaded with omega-3 polyunsaturated fatty acids. These fatty acids regulate blood vessel as well as immune system activity. It is these polyunsaturated fatty acids are the reason why some of those who participated in the study had a lower risk of breast cancer. It was also noted that those participants in the study who had lower risk for the disease were from Asia and Asians are known to have a diet in which seafood are the main star. Mackerel, lake trout, tuna and salmon are loaded with Omega-3 fatty acids. It is best to include these fish in your diet as the fatty acids found in them have already been linked to both cancer and heart disease prevention.
Other sources of omega-3 polyunsaturated fatty acids are flaxseeds, walnuts as well as leafy greens. So if you are not too fond of seafood, you can include these in your diet. There are still plenty of foods that can help bring down your risk of breast cancer. We have listed some of them below.
Berries – Not only are they very delicious they are also beneficial to your health. Berries like strawberries and raspberries are loaded with ellagic acid. This is a phytochemical that can help prevent various types of cancer such as skin, lung, bladder esophagus and of course breast cancer.
Beans – Beans are packed with fiber and studies have shown that food rich in fiber can reduce risk for breast cancer. Every time you eat about half a cup of beans (or 10 grams), you are reducing your breast cancer risk by 7%. For those who are not too keen on eating beans, there are still a lot of fiber-rich food that you can include in your diet such as broccoli, kale, bok choy, cabbage and other cruciferous vegetables. Sulforaphane are compounds in cruciferous vegetables that may prevent tumors from spreading. In a recent study, it has been found that cruciferous vegetables may also be able to reduce the risk of cancer recurrence in breast cancer survivors.
Dairy – Dairy is also believed to help in lowering breast cancer risk either because of its high levels of Vitamin D or calcium. According to studies, there is a correlation between high levels of Vitamin D and calcium and lower breast density. It is important to note that women having high breast density are at higher risk (4 to 5 times higher) of developing breast cancer.
Include these foods in your diet to lower your breast cancer risk.
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