Your eating habits may affect your risk of breast cancer, a healthy diet will help keep your risk for breast cancer as low as possible. On the contrary, a unhealthy diet may increase your risk of developing breast cancer. Because A healthy eating plan can help you keep a healthy body weight, obesity and overweight is associated with an increased risk of breast cancer. In addition, a good eating habits can supply you with various nutrition your body needs to maintain your health, stay strong and boost your immunity, which will reduce your risk of breast cancer.
We recommends the following dietary changes to reduce your risk of developing breast cancer:
Fruits and vegetables are low in calories and rich in vitamin, folic acid, minerals, dietary fiber and so on, which maintaining ideal body weight and developing immunity to breast cancer. Eating 5 or more servings of a variety of vegetables and fruits with a variety of colours each day for women, which can also reduce your risk of breast cancer. But the consumption of fruits and vegetables should remain moderate.
What a serving means?
a serving include:
Because different amounts of these nutrients exist in different colored vegetables and fruits. Therefore, It is very important to match the various colors to the fruits and vegetables in your diet. By consuming different vegetables and fruits with various colors, provide you with various nutrition that your body needs to keep your health strong.
Processed food are very high in saturated fats, calories and salt(sodium), which will make you fat and have an increased risk of developing breast cancer. Processed meat and red meat may be associated with breast cancer. For red meat, you don’t have to forbids red meat completely, you can eat up to 1 to 2 lbs of red meat a week, this will not appear to increase the risk of breast cancer, this to be safe; For processed meat, you should try to limit them as much as you can. In brief, the fewer processed meat in the your diet the better.
Red meat includes: beef, pork and mutton.
Processed meat includes: bacon, ham, salami, sausages, canned meat, dried beef, dried beef, hot dog and luncheon meat.
Steps you can take:
Cut down on processed meat by cooking at home more. You should use low-temperature cooking methods such as stew and steamed when you cook meat. because high-temperatures cooking methods (such as grilled, fried and barbecued) may produce cancer-causing chemicals in you meat.
Try fish and chicken instead of red meat, such as salmon, tuna and so on, they are an excellent source of the high-quality protein and other nutrition you need for energy and health.
Whole grains contain a lot of dietary fiber and essential nutrient, which can fill up your stomach faster, beyond that, the dietary fiber can also delay the time it takes your stomach to empty so that you can't feel hungry for a long time. It will be very helpful for weight control and reducing the risk of breast cancer.
Steps you can take:
When choosing bread, you should select whole wheat bread.
Try brown rice and wholewheat pasta instead of polished rice and white pasta.
Add fresh corn, oats, millet, buckwheat, barley, soybean and sweet potato to your diet.
the consumption of whole grains should remain moderate, otherwise it may has increased the burden of the stomach and intestine, especially the aged.
The study found that a high fat diet may be associated with breast cancer. Although, there is no causality between high fat diet and breast cancer, however, no causality does not represent high fat diet can not influence risk of breast cancer. Because excessive intake of high-fat foods will lead to increased prolactin and estrogen levels in women; In addition, high fat diets may also alter the structure of the bacteria in your gut, which will promotes the conversion of bile to estrogen. Due to estrogen level is closely related to breast cancer, so these factors will increase your risk of developing breast cancer.
A european study found that women who eat large amounts of fat may have a risk of breast cancer that is about 30 to 50 percent higher than women who eat the least. Therefore, you should Limit fat to no more than 30 grams a day and total fat is no more than 30% of your total daily calories. In addition, you should reduce saturated fat to no more than 8 to 10% of total daily calories.
Some easy ways to decrease fat in your diet:
Drink skimmed milk instead of whole milk.
Remove fat and skin from chicken, fish, pork, mutton and beef.
Choose vegetable oil (such as olive oil, tea oil) instead of animal oil(saturated fat).
Cut down on processed meat, like bacon, ham, salami, sausages, canned meat,etc.
Eat less foods are high in saturated fat, including pizza, hamburger, sandwich, chocolates, salad dressing, french fries, fried chicken, ice cream, cream and butter.
Dietary changes should be done gradually, you can not be too hasty.
Monthly breast self-examination
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Breast Cancer Diet
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