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Watch your fat intake. Experts have not yet determined whether a high-fat diet plays a role in breast cancer. Some studies say yes; others say no. Even so, experts strongly advise keeping your total fat intake below 30% of total calories. This can protect against heart disease and may reduce your risk of breast and other cancers. The type of fats you choose may affect your breast cancer risk, as well. Specifically, diets high in monounsaturated fats, such as olive oil, may help protect against this disease. So, too, may omega-3 fatty acids, which are the type of fat found in salmon and other fatty fish. Add foods high in phytoestrogens. Chemicals called phytoestrogens, found in soy and other foods, seem to block the action of the hormone estrogen that fuels breast cancer. In one study, Asian-American women who ate soy products more than 120 times a year had a 30% lower risk of breast cancer than women who ate soy less than 12 times a year. If you don't like tofu, soymilk, or other soy products, load up on other healthy foods that contain phytoestrogens. These include dried beans, flax seeds, and whole grains. Choose high-fiber foods. When women digest fibrous foods, their bodies also get rid of estrogen. Over time, a high-fiber diet may lower a woman's exposure to this hormone. High-fiber choices include:
Remember your five servings of fruits and vegetables each day. Some studies show that women who eat lots fruits and vegetables have a lower rate of breast cancer. But other studies fail to support this. Experts suspect that only certain fruits and vegetables are protective against breast cancer. But until they know which ones, they advise women to fill up on a wide variety of these nutrient-packed foods. |
Research is uncovering
several dietary choices that could prove protective.
  
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