Good nutrition and weight management have been known to cut the chance of breast cancer by as much as two-thirds. If you’re ready to improve your breast health, try including some of these foods into your weekly meal plan:
- Berries - Berries contain antioxidant compounds that studies suggest may help in preventing breast cancer. Studies have found that blueberries, for example, can aid in decreasing tumor cell growth.
- Cruciferous vegetables - Studies show that cruciferous vegetables — like broccoli, cauliflower, collard greens, and kale — help to block breast tumor growth, and can prevent the spread of cancer if it develops. These vegetables have even been found to extend the lives of breast cancer survivors.
- Walnuts - Walnuts contain nutrients that may act as an anti-inflammatory, which researchers believe can help fight tumor growth. One study found that mice who were fed walnuts were half as likely to develop tumors as mice that were not.
- Fish - Fish possess healthy fats and are high sources of omega 3 and vitamin D — both of which are linked to breast cancer prevention. Eating fish is also a good way to limit your consumption of red meat, which many breast healthy diets recommend. Studies say about 8 ounces of oily fish (salmon, sardines, tuna) is the best way to get these beneficial nutrients.
- Flax seeds - Flax seeds are high in breast-healthy omega 3, as well as compounds called lignans. Studies suggest that lignans could significantly reduce your risk of breast cancer and decrease cancer cell growth.
- Olive Oil – We already know that olive oil is easily one of the healthiest oils for cooking and that its fats help keep the bad cholesterol in check. In addition, the healthy antioxidants and oleic acid was shown to slow the growth of malignant cancer cells in rats in a study in which the fat in their diet came predominantly from olive oil.
It’s never too late to take better care of your health, which means it’s the perfect time to begin implementing a breast healthy diet.