Breast Cancer Fighting Diet Plan
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Although you can't always prevent cancer, you can do your part to lower your chances of getting cancer. Follow these diet tips and with any luck you'll steer clear of cancer and live a very long life.
3 to 6 servings a day of whole grain foods
Instead of using white rice, use brown rice, bulgur, and wheatberries. Eat only whole grain bagels, breads, cereals, crackers, tortillas, and pasta.
1 or 2 servings a day of beans
Put beans in everything from soups to salads to pizza for a huge fiber boost. Keep garbanzo beans (chickpeas) on hand so you can make lots of hummus. Keep beans on your pantry to throw into every meal you can.
A handful of nuts several times a week
Nuts are a great source of fiber and another food that likely fights breast cancer with monounsaturated fats.
9+ servings a day of fruits and vegetables
Although were told to have 5 serving of fruits and vegetables a day, research shows that fruits and vegetables are packed with promising cancer-fighting phytochemicals. By eating all this produce, you can create a biochemical environment in your body that helps resist cancer.
Getting nine servings a day takes a lot of work so you have to plan ahead. Try to get three servings of produce at each meal plus fruit or veggie snacks each day. Once you get the hang of it, it's much easier than you think. Every day try to include something from each of these groups:
Cruciferous veggies: broccoli, broccoli sprouts, brussels sprouts, cabbage, cauliflower
Lycopene-rich produce: tomatoes, red grapefruit, watermelon, guava
Beta-carotene-rich produce: winter squash, carrots, sweet potatoes
Citrus fruit: oranges, grapefruit
Berries: strawberries, raspberries, blackberries, blueberries
Dark green, leafy veggies: spinach, romaine, kale, collards, Swiss chard
1 or 2 servings a day of low-fat dairy products
Drink 1% organic milk because dairy fat has the highest concentration of a molecule called conjugated linoleic acid (CLA), which has promising anticancer activity. Milk from non-BST cows contains lesser amounts of a compound called IGF-1. Higher blood levels of IGF-1 have been linked with several types of cancer.
1 or 2 servings a day of soy products
Soybeans contain many potentially anticarcinogenic compounds, including saponins, phytates, protease inhibitors, and isoflavones (weak estrogen compounds). Have one or two servings a day of whole soy foods such as tofu or soy milk, which supply a total of about 25 to 50 mg of isoflavones.
Fatty fish two or three times a week
The omega-3 fats in fish such as salmon, mackerel, white tuna, sardines, and herring may help fight breast cancer. Eat two meals of these fish each week buy only very lean cuts and keep your portions small (the size of a deck of playing cards or less).
Garlic, herbs, and spices-used liberally
Every herb or spice increases your intake of phytochemicals that may fight cancer.
1 to 2 tablespoons of ground flaxseed a day
Flax is a source of lignan precursors, which are converted inside the body to a weak anti-estrogen that may be useful in preventing or treating estrogen-responsive tumors. Flax also supplies a plant form of omega-3 fats.
4 to 6 cups a day of green tea, either hot or iced
It has promising anticancer activity of a compound it contains called epigallocatechin gallate (EGCG).
Extra virgin olive oil or canola oil for cooking
Both of these oils are high in monounsaturated fats, which may protect against breast cancer. Always look for processed foods with no trans fats (from partially hydrogenated oils) because these may increase cancer risk.