What foods help prevent breast cancer?

prevent breast cancer

Breast cancer is closely related to blood estrogen levels. Exercise reduces the production of estrogens in the body, so it is very favorable to avoid the disease.

We must be clear that having a breast self-examination every month and having a mammogram every year after age 40 (before that age if you have a family history of breast cancer) is the best way to detect early breast cancer which is fundamental to have better possibilities of cure.

However, research has found that some foods and certain factors in a woman’s lifestyle can help reduce the risk of suffering from this disease. Do you want to know what foods to choose to avoid breast cancer? Read this article and find out the latest news about it.

Foods rich in fiber

Broccoli has a high content of vitamin C and dietary fiber; also contains multiple nutrients with potent anti-cancer properties.

Broccoli has a high content of vitamin C and dietary fiber; also contains multiple nutrients with potent anti-cancer properties.

Breast cancer is closely related to blood estrogen levels. The higher the level of estrogen in a woman’s body, the greater the risk of breast cancer. To increase the amount of fiber in your diet, be sure to include three servings of fresh vegetables (especially broccoli, cauliflower, cabbage and Brussels sprouts) and two daily fruits as well as whole grains.

Decreases the amount of fats

If your diet includes many high-fat foods, it is very likely that you will also increase the amount of fat tissue in your body. The excess of fatty tissue acts as a kind of “estrogen factory”, therefore, if you maintain your weight within the appropriate for your height and your age, you will be decreasing at the same time the estrogen level of your body and the risk of breast cancer.

More omegas 3 and less omega 6

Omega 3 and 6 fatty acids are found in high concentrations in fish.

Omega 3 and 6 fatty acids are found in high concentrations in fish.

Foods rich in omega-6 fatty acids (margarine, hydrogenated fats, sunflower oil, soybean oil and peanut oil) increase the risk of breast cancer, according to the results of several scientific studies.

In contrast, foods rich in omega-3 fatty acids (such as salmon, tuna, sardines and fish oil) decrease the risk. Include a portion of these foods in your diet twice a week.

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Flaxseeds also represent a very good source of omega 3. Experts recommend consuming 25 g of flaxseed per day to help prevent breast cancer. You can grind them dry in the blender and add them to a yogurt or a slice of white cheese.

Omega-9 fatty acids, present in olive oil, also help decrease the risk. Therefore, adding a couple of teaspoons of olive oil to your salad is a very good preventative measure for this disease.

Avoid alcohol

Excessive consumption of alcohol is a factor closely related to the risk of breast cancer. The more you drink, the greater the risk. Alcohol is converted to acetaldehyde and this substance has been shown to be a promoter of cancer in laboratory rats. On the other hand, alcohol inhibits the use of folic acid in cells, a vitamin that plays an important role in the regulation of cell division. And as if this were not enough, alcohol raises the level of estrogens in blood. So, avoid alcohol to lower your risk of breast cancer.

Do exercise

It is also scientifically proven that women who exercise moderately for 4 hours per week have a lower risk of breast cancer, since exercise reduces the production of estrogen in the body. Stay active by walking, jogging, swimming, or biking to avoid breast cancer.

Anyway, to conclude, we remind you that you should always perform the appropriate controls for the early detection of breast cancer and, if you have any doubts, do not hesitate to consult your doctor.

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Author: Johnny

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