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Message: <blockquote data-quote="Stimulus mind" data-source="post: 26639277" data-attributes="member: 577135"><h2>What’s the link between cancer and diet?</h2><img src="https://i0.wp.com/images-prod.healthline.com/hlcmsresource/images/AN_images/cancer-and-diet-1296x728-feature.jpg?w=1155&h=1528" alt="" class="fr-fic fr-dii fr-draggable " style="width: 996px" />Some cancer risk factors, such as genetics and environment, are out of your control, but research suggests that about 70% of your lifetime risk of cancer is within your power to change, including your diet. Avoiding cigarettes, limiting alcohol, reaching a healthy weight, and getting regular exercise are all great steps for preventing cancer. Adopting a healthy diet can also play a vital role.What you eat—and don’t eat—can have a powerful effect on your health, including your risk for cancer. While research tends to point to associations between specific foods and cancer, rather than solid cause-and-effect relationships, there are certain dietary habits that can have a major influence on your risk. For example, eating a traditional Mediterranean diet rich in fruit, vegetables, and healthy fats like olive oil can lower your risk for a variety of common cancers, including breast cancer. Conversely, a diet that includes a daily serving of processed meat increases your risk of colorectal cancer.If you have a history of cancer in your family, making small changes to your diet and behaviours now can make a big difference to your long-term health. And if you’ve already been diagnosed with cancer, eating a nutritious diet can help support your mood and strengthen your body during this challenging time.<h2>Simple ways to build your cancer-prevention diet</h2><img src="https://myleapmagazine.ca/wp-content/uploads/2018/04/Leap-Veggies-Thinkstock.gif" alt="" class="fr-fic fr-dii fr-draggable " style="width: 998px" />To lower your risk for many types of cancer—as well as other serious diseases—aim to build your diet around a variety of antioxidant-rich fruit and vegetables, nuts, beans, whole grains, and healthy fats. At the same time, try to limit the amount of processed and fried foods, unhealthy fats, sugars and refined carbs you consume.<h3>Lower your risk with antioxidants</h3>Plant-based foods are rich in nutrients known as antioxidants that boost your immune system and help protect against cancer cells.<ul> <li data-xf-list-type="ul">Diets high in fruit may lower the risk of stomach and lung cancer.</li> <li data-xf-list-type="ul">Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.</li> <li data-xf-list-type="ul">Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.</li> <li data-xf-list-type="ul">Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high in vitamin C may also protect against esophageal cancer.</li> <li data-xf-list-type="ul">Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.</li> </ul><h3></h3><h3>Add more fruit and veggies to your diet</h3>Currently, most of us fall well short of the recommended daily minimum of five servings of fruit and vegetables. To add more to your diet, focus on adding “whole” foods, as close to their natural state as possible. For example, eat an unpeeled apple instead of drinking apple juice.Breakfast: Add fresh fruit, seeds, and nuts to your whole-grain, low-sugar breakfast cereal (such as oatmeal).Lunch: Eat a salad filled with your favourite beans and peas or other combos of veggies. Add lettuce, tomato, and avocado to a whole grain sandwich. Have a side of carrots, sauerkraut, or fruit.Snacks: Grab an apple or banana on your way out the door. Dip carrots, celery, cucumbers, jicama, and peppers in hummus. Keep trail mix made with nuts and dried fruit on hand.Dinner: Add fresh or frozen veggies to your favourite pasta sauce or rice dish. Top a baked potato with broccoli, sautéed veggies, or salsa.Dessert: Choose fruit instead of sugary desserts.<h3>Fill up on fiber</h3>Fiber, also called roughage or bulk, is found in fruit, vegetables, and whole grains and plays a key role in keeping your digestive system clean and healthy. It helps keep cancer-causing compounds moving through your digestive tract before they can create harm. Eating a diet high in fiber may help prevent colorectal cancer and other common digestive system cancers, including stomach, mouth, and pharynx.<h3>Choose healthy fats</h3>Eating a diet high in fat increases your risk for many types of cancer. But healthy types of fat may actually protect against cancer.Avoid trans-fat or partially hydrogenated oil found in packaged and fried foods such as cookies, crackers, cakes, muffins, pie crusts, pizza dough, French fries, fried chicken, and hard taco shells.Limit saturated fat from red meat and dairy to no more than 10 % of your daily calories.Add more unsaturated fats from fish, olive oil, nuts, and avocados. Omega-3 fatty acids found in salmon, tuna, and flaxseeds can fight inflammation and support brain and heart health.<h3>Cut down on sugar and refined carbs</h3>Consuming refined carbs that cause rapid spikes in blood sugar has been linked to an 88% greater risk of prostate cancer, as well as other serious health problems.Instead of sugary soft drinks, sweetened cereals, white bread, pasta and processed foods like pizza, opt for unrefined whole grains like whole-wheat or multigrain bread, brown rice, barley, quinoa, bran cereal, oatmeal, and non-starchy vegetables. It could lower your risk for colorectal and prostate cancer as well as help you reach a healthy weight.<h3>Limit processed and red meat</h3>Many different studies have established a link between the risk of cancer and eating processed meat such as bacon, sausages, hotdogs, pepperoni, and salami. Eating about 2 oz. (50 grams) a day of processed meat increases your risk of colorectal cancer by 20%. This could be due to the nitrate preservatives or other substances used in the processing of the meat, although risk factors for cancer also increase by eating red meat, too. The safest strategy is to limit the amount of processed meat you consume and vary your diet by seeking out other protein sources, such as fish, chicken, eggs, nuts, and soy, rather than relying just on red meat.</blockquote>

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