By Dr. Sandeep Nayak,Oncology
Before getting into the discussion on the kind of diet that can help prevent cancer, let us take a look at how diet and cancer are linked with each other. Research suggests that around 70% of the risk related to cancer is within the power of an individual to change, which includes his or her diet.
He or she must get rid of certain habits and develop healthy habits in order to tackle this disease of cancer, which include:
- Avoiding alcohol and cigarettes
- Maintaining a healthy weight
- Doing exercises on a regular basis.
- Adoption of healthy diet.
- Eating diet confined to those rich in fruits, vegetables and healthy fats in the form of olive oil can drastically lower the risk for various kinds of common cancers.
Certain Way to Help Build A Cancer-Prevention Diet
There are a number of ways through which one can adopt a diet in order to prevent any kind of cancer from occurring:
- Take Foods Rich in Antioxidants: Foods like fruits, vegetables, nuts, beans and whole grains should be part of one’s diet as in some way or the other, all these items help reduce the risk of cancer related to stomach, oesophagus, lung, prostate and larynx.
- Diet Filled up With Fiber: Fiber is found in fruits, vegetables and whole grains and they help in keeping the digestive system clean and healthy. They also help to keep cancer-causing compounds move through the digestive tract before they get created.
- Choose Healthy Fats: Healthy fats can be found from fish, nuts, olive oil and avocados. Avoid having packaged and fried foods like cookies, crackers, cakes and muffins. Red meat and dairy should make only 10% of one’s daily calories
- Limited Sugar and Refined Carbohydrates: Soft drinks, sweetened cereals, white bread, pasta and other processed items like pasta should give way to whole wheat, brown rice, barley, oatmeal and non-starchy vegetables. Thus they could help in reducing the risk of colorectal and prostate cancer.
- Limited Intake of Processed and Red Meat: Red meat and processed items should be replaced with other sources of protein like fish, chicken eggs, nuts and soy.