Research has shown that a healthy diet can reduce the risk of some cancers. It may also help prevent other conditions, such as type 2 diabetes, osteoporosis, and heart disease. One benefit of good nutrition is that it helps you maintain a healthy weight. People who are overweight or obese are at greater risk of health problems.
The way to improve health
Can certain dietary choices reduce my cancer risk?
There is ongoing research on diet and health. Researchers continue to explore whether certain foods and nutrients may reduce cancer risk. Results are inconsistent and vary from person to person. The following may be helpful.
- Fruits and vegetables may reduce the risk of cancer of the lung, mouth, esophagus, stomach, and colon.
- The Mediterranean diet may protect against cancer. This diet focuses on foods like fish, fruits and vegetables, beans, and whole grains.
- Calcium and vitamin D may reduce the risk of colorectal cancer.
- Folic acid may protect against cancer.
What specific things can I do to improve my diet?
You can reduce your risk of health problems by eating a healthy, balanced diet. This includes a variety of fruits, vegetables, whole grains, legumes (dried beans and peas), nuts, and seeds. For protein, eat moderate amounts of fish, poultry, lean meat, and low-fat and fat-free dairy products.
Some fats should be part of a healthy diet. They can reduce your risk of disease. “Good” fats can help lower your total cholesterol levels. “Good” fats include:
- monounsaturated fats. Found in canola oil, olives, avocados, peanuts and other nuts. Also found in legumes, olives, seeds, nuts, nut butters and avocados.
- polyunsaturated fats. Found in vegetable oils such as corn, sunflower, and safflower. Also found in corn, soybeans and grains, legumes, nuts and seeds.
- Omega-3 fatty acids. Found in “oily” fish, such as salmon, herring, sardines and mackerel. Also found in flaxseeds, flaxseed oil and walnuts. Omega-3 fatty acids from fish are especially good for your health.
You should avoid or limit “bad” fats, which can raise your cholesterol levels. Including:
- saturated fat. Found in milk, butter, cheese, tallow, cakes, pies, pastries and chocolate.
- Trans fats. Found in commercial baked goods, frozen foods (such as pizza), fried foods, microwave popcorn, pancake mixes, ice cream, etc.
What are phytochemicals?
Phytochemicals are substances found in foods of plant origin. Some experts believe they may reduce the risk of cancer. They may also support bone, heart, and brain health. Common phytochemicals are vitamin C and folic acid. Less common types are isoflavones, flavonoids, phytosterols, and others. Good sources of phytochemicals include:
- Broccoli
- cauliflower
- Carrot
- Tomato
- Pomelo
- Garlic
- peas
- bean
- Grains
- Nuts
- Linseed
Things to consider
Should I take herbs or supplements?
It’s easy to get excited by claims that the latest dietary supplement will prevent or cure cancer. However, these marketing claims are unlikely to be proven. There is no evidence that multivitamins can help reduce cancer risk. Talk to your doctor before adding herbs or supplements to your diet. Extreme changes to your diet can actually put you at risk for new health problems.
The United States Preventive Services Task Force (USPSTF) and the American Academy of Family Physicians (AAFP) recommend against taking vitamin E or beta-carotene for cancer prevention. People who smoke or are at high risk for lung cancer should not take beta-carotene at all. It may increase the risk of lung cancer.
What foods can increase the risk of cancer?
While there’s no clear evidence about whether certain foods prevent cancer, research suggests they may increase your cancer risk. These include the following:
- Heavy processed meats, such as lunch meats, ham, bacon, hot dogs, salami and bologna. These can increase your risk of colorectal cancer if you eat them too often.
- Highly processed foods, including TV dinners, canned or packaged foods, and fast meals.
- Foods high in saturated fat can contribute to weight gain. Being overweight increases the risk of many types of cancer.
- Alcohol can increase the risk of cancers of the mouth, throat, esophagus, liver, breast, and colorectal. Men should not drink more than 2 drinks per day. Women should not drink more than 1 drink per day. One drink is a 12-ounce bottle of beer (4.5% alcohol), a 5-ounce glass of wine (12.9% alcohol), or 1.5 ounces of 80-degree distilled spirits.