To decrease your risk of cancer, replace your intake of fast food and other unhealthy meals with natural, unprocessed food. In addition, make sure to reduce your intake of fats and red meat and avoid consumption of alcoholic beverages.
Food to eat:
- Lots of fruits and vegetables: Eating fruits and vegetables, which are full of vitamins, minerals and fiber can lower your risk of getting cancer of the pharynx, larynx, lung, esophagus, stomach, cervix, colon and rectum.
- Whole grains: Cutting down on refined carbohydrates such as white bread, rice and pasta and substituting them with whole grain versions instead can reduce your risk of developing some types of cancer, such as colon cancer. Try and broaden your diet to include other types of healthy and tasty whole grains such as brown rice, bulgur, freekeh, quinoa, barley and oats.
- Spices: Spices such as turmeric, cinnamon, coriander and fennel seed don’t just add flavor to your food, they also contain essential cancer-fighting properties.
- Fish: Fish such as salmon contain cancer-fighting omega-3 fatty acids. They are also a great source of protein, so try and eat fish instead of red meat at least once a week.
Foods to avoid:
- Salt and salty-preserved foods: Consumption of large amounts of salt and salty-preserved food may increase the risk of developing stomach and colon cancer.
- Red meat: Consumption of large amounts of red meat (more than 80 grams daily) such as beef and lamb significantly increases the risk of developing colon cancer. Try to have at least one meat-free day a week.
- Processed foods: Processed foods usually contain saturated fats, trans fats, food additives and other chemicals added to preserve the food or enhance the flavor, texture or color. Try to limit as much as possible processed foods like chips, crackers, biscuits and processed meats such as hot dogs in your diet.