It is estimated that 35% of all cancers are directly associated with the typical American diet; another 30% is directly related to smoking. By changing these two lifestyle habits you can drastically reduce your risk for developing many types of cancers.

Diet Recommendations

Avoid high-fat foods. Cancer rates vary greatly from one country to another, with the highest rates appearing in countries where people tend to eat a lot of fat. A high fat intake is associated with cancer of the colon, breast, prostate, rectum, and endometrium. These cancers are also associated with obesity as are cancers of the kidney, cervix, and thyroid. A diet high in saturated fats (such as animal fats found in red meat) may pose the greatest risk.

Minimize alcohol consumption. in moderation. Alcohol consumption is implicated in cancers of the breast, rectum, mouth, and oesophagus. Moderate consumption of red wine is OK. Red wines are rich in photochemical, which act as antioxidants, thus possibly preventing cancer. Red wine has more anti-cancer properties because the skin is maintained during the wine making process. When white wine is being made, their skin are removed before they are crushed. They are not when making red wine.

Limit the smokey, salty, fried and pickled foods. The consumption of charred, smoked, salted, fried and pickled foods is associated with cancer of the stomach and esophagus.

Increase your fibre intake. An increased fibre intake has been found to protect against colon cancer - presumably because it speeds up elimination of waste through the bowels.

Make healthy food choices. Choose whole-grain foods, such as brown rice and whole-wheat bread. Limit sweets and salt.

Eat a variety of fruits and vegetables. A diet high in fruits and vegetables has been linked to a lower risk of various kinds of cancer.

Eat foods rich in omega-3 fatty acids. While a diet high in most kinds of fat is linked to a higher risk of cancer and other health problems, there is an exception. Omega-3 fatty acids, a type of fat found in cold-water fish such as salmon, herring and mackerel appear to reduce the risk of certain cancers. Several studies have shown an inverse relationship between blood levels of fish oils (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]) and the risk of certain cancers.

Follow a Mediterranean Diet. A Mediterranean diet is a diet that derives about 40 percent of its calories from healthy fats (e.g., like those found in olive oil, avocados, salmon, etc.) and about half from complex carbohydrates such as whole grains, fruit and vegetables. Studies have shown that this type of diet when combined with daily exercise, promotes heart health and reduces premature death.

Several studies have found a clear association between the western lifestyle and an increased risk of cancers. A high intake of fat, meat and dairy products has been found to be particularly detrimental. Whereas, An increased consumption of fruit and vegetables has been found to have a protective effect against lung, colon, breast, prostate, bladder, mouth, cervix, and stomach cancer. Just recently a large Harvard study concluded that people who eat a Mediterranean-style diet rich in fruit, vegetables, whole grains, olive oil and fish have at least a 25 percent reduced risk of dying from heart disease and cancer.

Drink green tea. Green tea contains antioxidants such as polyphenols that may help prevent certain cancers and other health problems.

 

 

 

 

 

Author: Jeff Behar musclemagfitness