Prevent Breast Cancer: various factors such as genetics and lifestyle can affect your chances of developing cancer. Knowing which foods and drinks may lower or raise your risk of breast cancer is essential. Additionally, it’s crucial to educate yourself about chemicals like parabens and pesticides.
Breast cancer is prevalent in women, with invasive breast cancer affecting 1 out of 8 women in the United States in their lifetime. Although male breast cancer is rare, it can still occur. DNA damage and genetic mutations are some of the potential causes of breast cancer. Inheriting specific genes like BRCA1 and BRCA2 may also increase your risk, as well as being obese.
Your lifestyle choices can also significantly impact your chances of developing breast cancer. Research shows that smoking, exposure to estrogen, heavy drinking, and certain dietary habits, such as consuming processed foods in Western diets, can increase your risk.
Notably, studies associate other eating patterns, like the Mediterranean diet, with a reduced risk of breast cancer. Moreover, specific foods may even protect against this disease.
Here are 12 foods that may help reduce your risk of breast cancer and a few to avoid.
Foods that may lower breast cancer risk
Keep in mind that many factors are associated with breast cancer development. While improving your diet can improve your overall health and reduce your cancer risk, it’s only one piece of the puzzle.
Even with a nutrient-rich diet, you still need regular breast cancer screenings like mammograms and manual checks. After all, early detection and diagnosis significantly increase survival rates. Ask a healthcare professional for advice about breast cancer screenings.
All the same, research suggests that these foods may lower your disease risk.
1. Leafy green vegetables
These are just a few of the leafy green vegetables that may have anticancer properties:
- kale
- arugula
- spinach
- mustard greens
- chard
Eating leafy green vegetables is beneficial as they contain carotenoid antioxidants such as beta-carotene, lutein, and zeaxanthin. Studies have shown that women with higher levels of carotenoids have a reduced risk of breast cancer compared to those with lower levels. A 2015 study of 32,826 women over 20 years found that higher blood levels of total carotenoids could reduce the risk of breast cancer by 18%-28% and lower the risk of recurrence and death in those with breast cancer. Folate, a B vitamin in leafy green vegetables, may also help protect against breast cancer. However, the effect of folate intake on breast cancer risk is still unclear and requires further research on isothiocyanates, which are highly effective in preventing cancer.
A study on 1,493 women from Southern China showed that those who consumed more cruciferous vegetables had a lower risk of breast cancer.
3. Allium vegetables
Did you know that garlic, onions, and leeks are all part of the same family of vegetables called allium? These veggies are packed with various nutrients, such as organosulfur compounds, flavonoid antioxidants, and vitamin C, which are believed to have potent anticancer properties. A study conducted on 660 women in Puerto Rico demonstrated that a diet high in garlic and onion may lower the risk of breast cancer. Another survey of 582 Iranian women revealed that consuming high amounts of garlic and leeks could protect against breast cancer. It’s worth noting, however, that while raw onion intake may have a slight protective effect, high consumption of cooked onion was associated with an increased risk of breast cancer.
4. Citrus fruits
Citrus fruits include:
- oranges
- grapefruits
- lemons
- limes
- tangerines
Citrus fruits and their peels are teeming with compounds that may protect against breast cancer, including:
- folate
- vitamin C
- carotenoids like beta-cryptoxanthin and beta carotene
- flavonoid antioxidants like quercetin, hesperetin, and naringenin
Research has established that certain nutrients found in citrus fruits possess antioxidant, anticancer, and anti-inflammatory properties. In particular, there is evidence that consuming citrus fruits can lower the risk of developing various types of cancer, such as breast cancer. A literature review conducted in 2013, which analyzed six studies involving 8,393 individuals, found that a high intake of citrus was associated with a 10% decrease in breast cancer risk.
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5. Berries
Consuming berries regularly may reduce the likelihood of developing certain types of cancer, such as breast cancer. Berries contain antioxidants like flavonoids and anthocyanins that can shield against cellular damage and prevent the growth and spread of cancer cells. In a previous study conducted in 2013, over 75,000 women were examined, and it found that those who consumed more berries, particularly blueberries, had a lower risk of estrogen receptor-negative breast cancer.
6. Peaches, apples, pears, and grapes
According to a significant study conducted in 2013, women who consumed more than two servings of peaches weekly had a reduced risk of developing estrogen receptor-negative breast cancer by up to 41%. A study from 2014 also found that polyphenol antioxidants present in peaches could prevent the growth and spread of human breast cancer cells in an animal model.
Numerous studies analyzing data from thousands of women have revealed that eating apples and pears is linked to a lower risk of breast cancer. Various test-tube studies have also shown that certain compounds in grapes, such as flavonoids and anthocyanins, can protect against breast cancer cells. However, more research involving humans is necessary to establish conclusive evidence.
7. Fatty fish
Fatty fish, such as salmon, sardines, and mackerel, have been recognized for their numerous health benefits. These fish contain omega-3 fats, selenium, and antioxidants like astaxanthin, which may help protect against cancer. Multiple studies suggest that consuming fatty fish may lower breast cancer risk.
In one literature review from 2013, which analyzed 21 studies and 883,585 participants, researchers discovered that individuals with the highest intake of seafood sources of omega-3s had up to a 14% lower risk of breast cancer compared to those who consumed the lowest amount. Other studies examining fish consumption and its fatty acids have reported similar results.
You may decrease the risk of breast cancer by consuming more fatty fish, reducing refined oils and ultra-processed foods, and balancing your omega-3 to omega-6 ratio.
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8. Fermented foods
Did you know that fermented foods like yogurt, kimchi, miso, and sauerkraut are rich in probiotics and other vital nutrients that may help prevent breast cancer? In 2015, a comprehensive review of 27 studies demonstrated that consuming dairy products, particularly fermented dairy products such as yogurt and kefir, could lower the risk of breast cancer in both Western and Asian populations. According to test-tube studies and animal research, this protective effect may be attributed to the immune-enhancing properties of specific probiotics.
9. Beans
Did you know beans contain essential nutrients such as fiber, vitamins, and minerals? Learning that consuming more beans may help protect against breast cancer is fascinating. According to a study conducted on 4,706 women, those with high bean intake had a reduced risk of up to 20% compared to those with low bean intake. Another study conducted on 1,260 Nigerian women also found that those who consumed the highest amount of beans had a 28% lower risk of breast cancer than those who consumed the lowest amount. Isn’t that amazing?
10. Herbs and spices
Did you know that herbs and spices contain valuable plant compounds that may help protect against breast cancer? These compounds include vitamins, fatty acids, and polyphenol antioxidants. For instance, oregano contains carvacrol and rosmarinic acid, found in a 2017 test-tube study to exhibit significant anticancer effects against aggressive breast cancer cell lines.
Turmeric’s main active compound, curcumin, and parsley’s flavonoid, apigenin, have also shown significant anticancer properties. With so many other herbs and spices having powerful anticancer effects, it’s essential to incorporate a wide variety into your diet, such as thyme, curry spice mixes, and ginger.
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11. Whole grains
Incorporating whole grains like wheat, brown rice, barley, quinoa, and rye into your diet can provide you with essential nutrients such as fiber, vitamins, minerals, and antioxidants. Additionally, these types of grains may have anticancer properties. Studies have shown that consuming at least seven servings of whole grains per week can significantly decrease the risk of breast cancer development in women.
Another study also demonstrated that incorporating high-quality carbohydrates, like whole grains, can lower the risk of breast cancer over 12 years among middle-aged women. Moreover, research indicates that adding whole grains to your diet can potentially prevent other types of cancer, including pancreatic, colorectal, stomach, and esophageal.
12. Walnuts
Did you know that walnuts are delicious and packed with health benefits? They are an excellent source of heart-healthy fats, including alpha-linolenic acid. Additionally, studies suggest that adding walnuts and nuts to your diet may help protect against breast cancer. A 2015 study found that people who consumed the highest amount of walnuts, peanuts, and almonds each week were 2-3 times less likely to develop breast cancer than those who didn’t drink any nuts. Another small study showed that consuming 2 ounces of walnuts daily for 2-3 weeks led to significant changes in levels of specific genes that control the growth and spread of breast cancer cells. Furthermore, a 2016 test-tube study revealed that certain compounds isolated from walnuts could block the development of breast cancer cells by 63%.
Summary
Incorporating a variety of vegetables and fruits, fatty fish, fermented foods, legumes, a range of herbs and spices, whole grains, and walnuts into your diet may help decrease the likelihood of developing breast cancer.
Read more: What Is HER2-Positive Breast Cancer? Understanding Your Outlook
Foods and beverages to avoid
While certain foods protect against breast cancer, others may increase your risk.
As such, it’s best to reduce your intake of the following foods and beverages — or avoid them altogether:
- Alcohol: Alcohol use, and hefty drinking, may significantly increase your risk of breast cancer (4, 21, 50).
- Fast food: Eating fast food regularly has many downsides, including an increased risk of heart disease, diabetes, obesity, and breast cancer (51, 52).
- Fried foods: Research shows that a diet high in fried foods may significantly increase your risk of breast cancer. Indeed, in a study involving 620 Iranian women under 50, fried food intake was the most significant risk factor for breast cancer development (53).
- Processed meats: Processed meats like bacon and sausage may raise your risk of breast cancer. A 2018 literature review of 18 studies linked highly processed meat intake to a 9% greater breast cancer risk (54).
- Added sugar: A diet high in added sugar may significantly raise your risk of breast cancer by increasing inflammation and the expression of certain enzymes related to cancer growth and spread (55, 56).
- Refined carbs: Diets high in refined carbs, including the typical Western diet, may increase breast cancer risk. Try replacing refined carbs like white bread and sugary baked goods with whole grain products and nutrient-dense veggies (57).
Soy and breast cancer
Many individuals have a common question about whether consuming soy products, like tofu, soy milk, and edamame, can impact their chances of developing breast cancer. The research on this topic is inconclusive. Some laboratory and animal studies suggest that consuming high amounts of isoflavones, a compound in soy, may increase the risk of breast cancer. Isoflavones have properties that are similar to estrogen (58).
On the other hand, human studies have shown that a higher soy intake may reduce the risk of developing breast cancer. Additionally, soy products may improve outcomes and offer protection against recurrence for individuals diagnosed with breast cancer.
Summary
If you want to reduce your chances of developing breast cancer, it’s best to avoid alcohol, fast food, fried foods, processed meats, added sugar, and refined carbohydrates. While research on soy’s impact on breast cancer is inconclusive, some studies suggest it may have protective benefits.
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Other lifestyle considerations
Your diet is not the only factor that affects your risk of developing chronic diseases like breast cancer. Engaging in regular exercise, getting enough rest, and avoiding smoking can also significantly reduce your risk. Maintaining a moderate body weight is also essential.
Additionally, research has shown that certain skin care products may increase your risk of breast cancer. Many cosmetics, moisturizers, and hair products contain parabens, chemicals that can disrupt your hormones and contribute to breast cancer. Exposure to pesticides and endocrine disruptors in plastic can also increase your risk.
Therefore, it is recommended to use natural skin care, gardening, and cleaning products to lower your risk of breast cancer.
Summary
Making health-promoting lifestyle choices and avoiding potentially harmful chemicals in personal and household products may lower breast cancer risk.
Read more: What Types of Breast Cancer Have the Highest Recurrence Rates?
The bottom line
The risk of developing cancer is affected by various factors, including diet. To reduce the risk of breast cancer, it is recommended to consume a healthy diet that includes leafy greens, citrus fruits, and fatty fish while limiting or avoiding alcohol, highly processed meats, and sugary foods and drinks. It is crucial to schedule regular medical appointments and breast cancer screenings for early detection and diagnosis. You should speak with a healthcare professional if you have concerns about your breast cancer risk or the screening process.