Healthy Fats for Cancer Prevention

Dietary fat and its relationship to cancer has been a controversial topic for years. Some studies report that a low-fat diet is cancer-protective, yet others show that there appears to be no benefit at all. While the scientific community is still investigating the important relationship between fat and cancer, and the quantities of fat that are needed to keep us healthy, there is one issue that has been agreed upon: the type of fat you should consume to protect your health. Let's take a look at a few options.

Avocados

Avocados are loaded with healthy monounsaturated fats in the form of oleic acid, and also contain omega-3 fatty acids--both of which are good for heart health, lowering cholesterol and cancer prevention. Some people may shy away from what seems to be a creamy and indulgent food, but incorporating avocados into your weekly diet can provide numerous health benefits that are not limited to cancer prevention, but also help ward off osteoporosis, high blood pressure and stroke. Avocados are an excellent source of vitamins K, B and E, and contain the highest source of lutein compared to other fruits. Lutein is a chemical that is naturally found in dark green, leafy vegetables (such as romaine, spinach and kale) and is most known for its ability to protect against macular degeneration and cataracts and to promote overall eye health.

There are two surprising facts about avocados. One, they are high in fiber (about 15g per avocado); and two, they are also very high in potassium, containing 25 percent more of it than bananas. At about 300 calories each, you do have to consume these delicious fruits in moderation, but a little can go a long way when you add slices to salads or spread them on toast.

Some of the best uses for avocados include making guacamole or eating them with tomatoes. The reason? Avocados help the body absorb carotenoids, a class of plant chemicals found in tomatoes and other orange/red/yellow fruits and vegetables.

Extra Virgin Olive Oil

Another excellent source of dietary fat is extra virgin olive oil. The peoples of the Mediterranean region are known for their use of extra virgin olive oils and their consumption of olives. Extra virgin olive oil is a rich source of monounsaturated fats, but also contains an abundance of antioxidants in the form or powerful polyphenolic compounds. The synergy of nutrients and plant chemicals found in olives and olive oil lowers the risk of heart disease, cancer and inflammation; the latter a process that is often a precursor to many chronic diseases. Use extra virgin olive oil to drizzle over salads and steamed vegetables, but use regular olive oil for cooking.

Nuts

Heart-healthy and packed with vitamins, minerals, fiber and hundreds of plant chemicals, nuts provide a powerhouse of nutrition and numerous anti-cancer benefits. Studies conducted at the Antioxidant Research Laboratory at Tufts University (Jenkins et al, Journal of Nutrition, 2008) found that when almonds were consumed with the skin intact, vitamin E and the plant chemicals (phytochemicals) called flavonoids were found in higher concentrations in the blood--as opposed to when the skin was not consumed along with the meat of the almond. The synergistic effects of these nutrients play a very important role reducing the risk of disease. The bottom line? Eat a selection of nuts, including almonds, walnuts, pecans, pistachios and cashews. Focus on purchasing and eating nuts in their whole, unprocessed form, without added oils or salt.