A healthy and balanced diet is good for your overall health and wellness, but it can also lower your risk of certain cancers. While not all cancers are completely preventable, there are some that have been specifically linked to dietary habits or certain types of foods; by altering your diet, you can help reduce the chances of developing these diseases. Talk to your physician or a nutritionist for guidance before adjusting your dietary habits.
Fat and Fiber
High-fat and low-fiber diets have been linked to higher rates of cancer, and a low-fat, high-fiber diet can help prevent cancer. According to the University of Iowa, high-fat diets, especially diets consisting of large amounts of fatty meats, are linked to an increased risk of developing cancer of the colon, rectum, prostate and endometrium. To reduce the risk of developing colon cancer, a high-fiber diet is helpful. Eating five or more servings of fruits and vegetables a day can help reduce the risk of developing gastrointestinal and respiratory tract cancers, says the University of Iowa.
Antioxidants
In addition to fruits and vegetables helping to prevent colorectal cancer, they also contain substances called antioxidants. Antioxidants include vitamins C and E, carotenoids and phytochemicals that help prevent damage to cells called oxidation that increases cancer risk, says the American Cancer Society. Individuals who eat more vegetables and fruits have a lower overall risk of developing cancer, possibly due to the effect of these antioxidants.
Meats
While eating meat is not necessarily bad, there are some precautions you can take to help reduce the risk of developing cancer. Nitrates are chemicals added to meats to preserve their color or to prevent bacterial growth, says the American Cancer Society. These chemicals may be added to hot dogs, hams and lunch meats. Studies have linked increased consumption of processed meats, which typically contain nitrates, with increased rates of colorectal and stomach cancers, according to the American Cancer Society. Reducing the amount of processed meats you eat can help reduce your risk of developing these types of cancers. The American Cancer Society adds that frying, broiling or grilling meats at extremely high temperatures may lead to formation of chemicals that cause cancer, and steaming or braising meats causes less of these potentially harmful chemicals.
Weight and Cancer
Being overweight or obese has been associated with higher rates of certain cancers. The National Cancer Institute states that in 2001, links between obesity and cancers of the breast, colon, endometrium, kidney and esophagus were found, and subsequent studies have shown possible associations with cancers of the gallbladder, ovaries and pancreas. Overall, obesity may be related to 25 to 30 percent of the major cancers being diagnosed, according to the National Cancer Institute. Eating a healthy, balanced diet that is low-fat and high-fiber also helps you maintain a healthy weight, further reducing your risk of developing certain types of cancer.
