Some risk factors that are linked to breast cancer, like being a woman and getting older, are not things you can change. But other factors, like maintaining a healthy weight, may help lower your chances of getting breast cancer. Although not all the behaviors listed below lower the risk of breast cancer, they are good for overall health. Everyone should aim to:
- Eat at least 2 ½ cups of fruits and vegetables every day. Studies have shown that eating vegetables and fruits may help lower the risk of some breast cancers. Studies have also shown that women with higher levels of carotenoids (found in carrots, sweet potatoes and squash) have a reduced risk of breast cancer compared to women with lower levels.
- Choose 100 percent whole grain foods (such as 100 percent whole grain breads and cereals, brown rice, millet and quinoa).
- Limit red meat and processed meat (choose chicken, fish or beans instead).
- Eat “good” fats (polyunsaturated and monounsaturated fats). These are found in foods such as olive and canola oil, nuts and natural nut butters, avocado and olives.
- Limit “bad” fats (saturated and trans fats). These are found in foods such as red meat, fatty deli meats, poultry skin, full fat dairy, fried foods, margarine, donuts and microwave popcorn
Learn more: http://ww5.komen.org/BreastCancer/HealthyBehaviorsampRisk.html and http://ww5.komen.org/uploadedFiles/_Komen/Content/What_We_Do/We_Fund_Research/Your_Research_Dollars_at_Work/2015%20Research%20Fast%20Fact%20-%20Nutrition%20and%20Breast%20Cancer.pdf