Adding garlic to your meals, prioritizing cruciferous vegetables, limiting processed meats, and avoiding alcohol can reduce your risk of breast, liver, and colorectal cancer.
According to the U.S. National Cancer Institute, many factors increase the risk of cancer, such as age, family history, and prolonged exposure to chemicals in the workplace and at home. Adopting the following six eating habits may reduce the likelihood of developing malignant tumors.
Plant-based diet
A plant-based diet doesn't mean completely abstaining from meat and fish. Instead, the majority of your diet should come from plant sources such as vegetables, beans and bean products, fruits, and nuts. Meat, dairy, eggs, and other animal-derived foods are still necessary in the overall diet, but in moderation.
A 2013 study by the Yale School of Public Health (USA) and several other organizations, involving over 1,000 people, showed that premenopausal women who consumed 6 or more grams of soluble fiber per day (from beans and vegetables) reduced their risk of breast cancer by 62% compared to women who consumed less than 4 grams per day.
Add garlic to the dish.
Garlic adds flavor to dishes and is rich in the natural compound allicin, which has anti-cancer properties. A 2011 analysis by Sichuan University (China), involving 21 studies and over 543,000 people, showed that consuming high levels of allicin in vegetables reduced the likelihood of developing stomach cancer.
Garlic contains a high amount of the natural compound allicin, which has anti-cancer properties. Photo: Freepik
Prioritize cruciferous vegetables.
Cruciferous vegetables such as cauliflower, broccoli, and cabbage provide the plant compound sulforaphane, which has anti-malignant effects. Eating cruciferous vegetables can help remove more cancer-causing compounds from the body, reducing the risk of developing the disease.
According to another analysis in 2013 by Shanghai Jiao Tong University (China) of 35 studies, cruciferous vegetables are associated with a reduced risk of developing colorectal cancer.
Choose olive oil as your source of fat.
A meta-analysis published in 2022 by the University of Athens (Greece), based on 45 studies with over 929,000 participants, showed that people who consume more olive oil daily have a 31% lower risk of cancer compared to those who consume less.
Limit processed meats.
Eating large quantities of processed meats such as ham, bacon, sausages, and cold cuts increases the risk of bowel and stomach cancer. A 2018 study published by the University of Paris (France) and several other institutions, involving over 104,000 participants, indicated that consuming smoked meats increases the likelihood of developing colorectal cancer and cancer in general.
Limit alcohol consumption.
According to the U.S. Centers for Disease Control and Prevention, the less alcohol you drink, the lower your risk of breast, liver, colorectal, esophageal, stomach, and oral cancer. Quitting alcohol or limiting your daily intake to a maximum of two drinks for men and one drink for women can help prevent these health risks.
Lifestyle changes, a healthy and nutritious diet, maintaining a healthy weight, and regular physical activity can reduce the risk of chronic diseases.
Mai Cat (According to Very Well Health )
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