Healthy Diet Can Significantly Reduce Cancer Risk, Say Experts
While factors like age, gender, and family history are beyond our control, many lifestyle choices—especially diet—play a major role in increasing or reducing the risk of cancer. Medical experts from Mount Sinai Medical Center emphasize that a **balanced, healthy diet can be a powerful tool in preventing various types of cancer**.
Here’s a detailed look at dietary changes that can help protect against cancer, according to recent studies and expert opinions:
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### 🥦 **Prioritize Fruits and Vegetables**
A diet rich in **fruits, vegetables, whole grains, legumes, nuts, and seeds** provides the body with essential vitamins, minerals, fiber, and **antioxidants** that can reduce the risk of several cancers. Experts say this kind of diet also improves long-term overall health.
Particularly beneficial items include:
– Leafy greens
– Cruciferous vegetables (e.g., broccoli, cabbage)
– Berries, apples
– Ginger, garlic, turmeric
– Green tea
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### 🍗 **Choose the Right Protein Sources**
Cutting back on **red meat** and opting for healthier protein sources like **chicken, eggs, fish, and plant-based proteins** can lower cancer risk. Red meat is high in saturated fat, which has been linked to certain cancers. In contrast, lean proteins help maintain a healthy weight, another important factor in cancer prevention.
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### 🌾 **Fiber-Rich Foods Are Essential**
Foods high in **dietary fiber**—such as oats, lentils, vegetables, nuts, and fruits—are strongly associated with a lower risk of cancer. Fiber supports digestive health and helps remove carcinogens from the body more efficiently.
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### 💧 **Be Smart About Beverages**
Choose drinks that support health, like:
– Water
– Coconut water
– Green tea
– Unsweetened beverages
Avoid sugary drinks and soft drinks, which contribute to **obesity**, a major cancer risk factor. **Alcohol** is another known carcinogen, increasing the risk of multiple cancer types.
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### 🧂 **Limit Salt Intake**
Reducing salt in your daily diet can significantly decrease the risk of **stomach cancer**. High salt consumption is also linked to **high blood pressure**, which increases the burden on the body’s organs and overall health.
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### 🚫 **Avoid Ultra-Processed Foods**
Recent research has linked **ultra-processed foods** with a higher risk of cancer and even cancer-related deaths. These include:
– Packaged bread
– Fast foods
– Sweets, candies, cakes
– Breakfast cereals
– Chicken/fish nuggets
– Instant noodles
– Sugary drinks and soda
The study found that every 10% increase in the consumption of ultra-processed foods raised the risk of developing any form of cancer by **2%**. These foods are often low in nutritional value and high in harmful additives, sugar, and unhealthy fats.
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### ✅ **Combined Lifestyle Changes Matter**
Experts also highlighted that combining a healthy diet with **avoiding tobacco, limiting alcohol**, and maintaining **regular physical activity** could prevent up to **40% of all cancer cases**.
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By adopting these dietary practices and lifestyle habits, individuals can significantly reduce their chances of developing cancer and enhance their overall quality of life. Prevention truly begins on the plate.
