Diet is a fundamental issue to avoid breast cancer. Eating a healthy diet and doing physical exercise help reduce the risk of suffering from the disease.
Breast cancer is the most common tumor in Western women. It is a serious disease, but it can be cured if caught early. Therefore, in order to avoid it, it is essential to control all the factors that may play a role in the appearance of this type of cancer.
In this article, we are going to focus on diet, one of the most important topics when talking about breast cancer. Specialists recommend leading a healthy life, exercising frequently, and basing our diet on fruits, vegetables, and legumes, which will be of great help to avoid disease.
Because Monday, December 19, World Breast Cancer Day, will commemorate, we are going to mention the most appropriate foods to avoid breast cancer, as well as the foods that could cause a greater risk to health.
Can foods cause breast cancer?
Consuming fruits and vegetables can have a preventive effect on the possible development of breast cancer, as they are generally very rich in antioxidants and vitamins (vitamin C, E and folic acid), but also an important source of dietary fiber. A diet rich in grains, vegetables and legumes is correlated with a lower risk of metabolic syndrome, one of the risk factors for breast cancer. It is important to give more space to unrefined foods and reduce animal fats.
What foods cause a higher risk of breast cancer?
In this sense, processed foods are those that are associated with a greater risk of contracting breast cancer. Therefore, it is recommended not to take them or make them in their proper measure. However, the current lifestyle makes it almost impossible for us not to consume this type of food frequently since it saves us time in the kitchen. But looking exclusively at medical parameters, these foods are not beneficial at all due to their high doses of salts, fats, sugars and are very low in vitamins and fiber.
Different kind of junk food
Furthermore, trans fats are also a risk factor. We must avoid industrial pastries, sugary drinks and sugar-rich desserts as well as pizzas, dogs, hamburgers and other fried or breaded foods that can be avoided in our diet.
In this sense, a study carried out by the Center for Research in Food and Development affirms that: “a hyper caloric diet and low in consumption of fruits, vegetables and fiber, represents a risk factor three times higher for contracting cancer than keep a balanced eating plan”.
Recommended foods to prevent breast cancer
Although it seems logical, a varied and balanced diet is essential to prevent breast cancer and all tumors in general. It is our body’s first line of defense when it comes to fighting disease, so the better we eat, the healthier and stronger we will be.
When it comes to vegetables, try to choose non-starchy ones, such as broccoli, cabbage, cauliflower, green leafy vegetables, asparagus, tomatoes, bell peppers, etc. In addition, it is also very appropriate to incorporate plant-based foods into your day-to-day, such as brown rice, whole-wheat pasta, quinoa and barley.
As for fruits, the World Health Organization (WHO) recommends a minimum consumption of five servings a day, but if you eat more, much better.
Finally, an important fact is that animal protein should not occupy more than a third of your plate. Finally, the consumption of red meat is recommended to lower it one to two times a week since it is not very advisable to take it on a regular basis.