The term breast cancer is quite frightening as it has been one of the most common forms of cancer among American women after skin and lung cancer. None can predict when the seemingly harmless breast lumps or cysts will turn into malignant tumors.
Both invasive and non-invasive types of breast cancers are life threatening. Although ground breaking medical treatments and early detection do help in lowering the mortality rate of breast cancer patients, still researches are on to detect the preventive factors of this dreadful disease.
Reports based on researches and statistics have proved that unhealthy diet can raise the chances of breast cancer in women apart from other factors like family history and aging. Make healthy dietary choices and stay away from lip smacking junk foods to protect yourself from a dreadful diagnosis in the near future.
Tips To Prevent Breast Cancer By Your Diet
You may ignore some foods being unaware of the fact that these could prevent breast cancer. Women with high risks of breast cancer should try their best to prevent breast cancer by diet.
Check Your Fat Intake
We cannot pass a day without consuming fatty foods be it healthy or unhealthy. Statistics reveal that risk of breast cancer increases in women consuming fat more than 40% of their daily calorie requirement than those consuming fat less than 20% of their calorie requirement.
Reduce the intake of mono saturated fats (unhealthy fats) present in red meat, animal fats and other high fat dairy products and increase the intake of unsaturated fats (healthy fats) through olive, canola and flaxseed oils.
Pick Colored Fruits and Vegetables
Make your diet colorful by selecting enough amounts of colored fruits and vegetables like oranges, apples, carrots and tomatoes. These foods are high in beta carotene that protects your body from all types of cancer including breast cancer.
Munch on baby carrots as beta carotene present in it is more absorbable than other varieties. Lycopene present in tomatoes is another protective agent that prevents breast cancer.
Do Not Omit Cruciferous Vegetables
These include cauliflower, broccoli, cabbage, radish and various forms of turnips. These vegetables contain a special ingredient indole-3- carbinol, which lowers the estrogen levels and prevents breast cancer. Include 2-3 servings of cruciferous vegetables in your daily diet.
Include Fresh Water Fish
Salmon, tuna, swordfish, sardines, mackerel, crab and Pollock are fresh water fish containing high amounts of omega-3-fatty acids that fight against breast cancer. It is recommended to include minimum one serving of fish in the daily diet.
Eat Sufficient Phytoestrogens
Phytoestroegens are special compounds present in plant products that imitate the functions of estrogen hormone. Soy, one of the richest sources of phytoestrogens can prevent breast cancer to some extent.
Isoflavones, belonging to a group of phytoestrogen are present in high amounts in soya beans, soy milk, tempeh and tofu. You can prepare delicacies of soy nuggets and have 3-4 times a week. Avoid excessive intake of soy products.
Drink Green Tea
Substitute your regular coffee intake with few cups of green tea. Green tea contains high levels of EGCG that prevents breast cancer in women.
You can take green tea hot or cold else you can add other herbal teas for additional health benefits.
Take Enough Vitamin D
A diet high in Vitamin D will invariably lower the risk of breast cancer. Kick start your day with a glass of low fat milk fortified with Vitamin D. Salmon and sardines rich in Vitamin D can be included in your lunch or dinner. Look for Vitamin D supplements rich in Vitamin D3. Consult your physician to select the right Vitamin D supplement.
Make sure that you stay away from fries, cookies, chips, doughnuts and other processed foods while selecting healthy ones for your diet. These foods are rich in Trans fats, which negate the beneficial effects of nutritious food. Restrict your alcohol intake as excessive drinking may increase the risk of breast cancer.