First, the not-so-good news: no food has been shown to prevent or cure any type of cancer, including breast cancer. But the good news is that there are many foods that can improve overall health and, in turn, reduce the risk of developing breast cancer.
Being overweight is one of the main risk factors for breast cancer, so eating well and losing weight are two excellent first steps to reduce the risk of breast cancer, according to Alexandra Rothwell, RD, CDN, specialist in cancer nutrition .
Inflammation is also related to breast cancer and overweight, so Dr. Rothwell suggests eating foods that can help us control blood sugar levels and inflammation. And the following foods are true professionals to achieve it.
OLIVE OILPhoto: Getty Images / Riou
In addition to all the health benefits linked to olive oil, this healthy fat can also be useful in reducing the risk of breast cancer. A September 2015 study found that adding 4 tablespoons of extra virgin olive oil to a diet rich in fruits and vegetables could reduce the risk of breast cancer by 68%.
And that's not all: olive oil has an additional benefit related to breast density, which is another risk factor for breast cancer. A 2014 study among more than 3,500 women found that consuming 1.5 tablespoons of olive oil each day was associated with lower breast density.
FISHPhoto: Yossy Arefi
Salmon, sardines and mackerel are all fish that Rothwell suggests adding to the diet because they are good and seeds if you want a
SOYPhoto: Getty Images / Lori Andrews
You're probably thinking: 'I thought soy was related to an increased risk of breast cancer!' Before you call us crazy, let's clear the doubt: yes, soybeans have estrogen-like compounds, and estrogen has been linked to some cancers. But, no, soy foods do not cause breast cancer. (Soy supplements may be less safe, but why would you consume your soy that way when you can eat roasted edamame?).
In fact, multiple studies have associated soy with a reduced risk of breast cancer. However, there is an exception: if you are a carrier of the BRCA2 mutation gene, soy may increase your risk, according to a 2013 research published in the American Journal of Clinical Nutrition, which found that soy products reduce the risk in breast cancer carriers, except those that carry the BRCA2 mutation.
Rothwell agrees that, in general, soy can be enjoyed as part of a healthy diet without fear of causing breast cancer. 'But make sure you eat whole organic soy products like beans, tofu and tempeh, because you don't know what can be in processed foods, 'he says.
FRUIT AND VEGETABLEPhoto: Getty Images / Gregoria Gregoriou Crowe Fine Art and Creative Photography.
We all know the power of plants! Again and again, many studies have found that vegetable-based diets are associated with a lower risk of breast cancer. And there are some possible reasons: the more antioxidants in a diet, the lower the risk of breast cancer, according to a 2015 study. In addition, the fiber found in fruits and vegetables can fuel their ability to reduce risk , as reported in the newspaper European Journal of Nutrition 2011.
Rothwell recommends eating cruciferous vegetables (broccoli, cabbage and cauliflower), vegetables allium (onions, leeks and garlic) and Asian mushrooms (shiitake, Chinese black and oyster) in particular.
As for the fruit, he explains: "Limit yourself to low-sugar varieties, such as red fruits, and limit high-sugar fruits, such as bananas, pineapples and mangoes, so you can maintain sugar levels in normal blood. "
- Gourmet salads
- A salad with great antioxidant power
- Fresh and appetizing salads