7 ways to eat that can reduce your risk of cancer

A new study suggests that certain habits, such as not drinking alcohol or eating more than three portions of red meat a week, may reduce the risk of cancer.

Researchers from the University of Glasgow and Newcastle University (UK) analyzed the reliability of recommendations previously set out by the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR). They tested the advice of the two bodies on nearly 95,000 adults with an average age of 56 in the UK.

Data collected included diet and exercise, as well as body mass index (BMI) and waist measurements. The eight-year study also recorded cancer registry data to track participants' cancer diagnoses. Each person was scored based on their adherence to seven recommendations.

The study, published in the journal BMC Medicine, found that the more people followed the recommendations, the lower their cancer risk. For each recommendation they followed, participants reduced their cancer risk by 7%.

The seven recommended habits to reduce the risk of cancer are:

1. Always keep your BMI low.

2. Exercise two and a half hours per week.

3. Eat a balanced diet, with at least 30g of fiber a day, and a variety of fruits and vegetables each day. Fiber is a mixture of carbohydrates found in the cell membranes of plants. There are two types of fiber: soluble (vegetables, fruits, brown rice, oats, wheat...) and insoluble in water (grains, vegetables, fruits...).

4. Limit fast food.

5. Eat no more than three portions of red meat per week. The International Agency for Research on Cancer (IARC) found that consuming 100g of red meat per day increases the risk of cancer by 17%. Meanwhile, eating 50g of processed meat (bacon, sausages...) per day increases the risk of developing colorectal cancer by 18%.

6. Avoid sugary drinks.

7. Do not drink alcohol.

Khanh Linh (According to Express )

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