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Breast Cancer Prevention

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Breast Cancer Prevention

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Breast Cancer Prevention

4. Get plenty of calcium and vitamin D
According to a 10-year Harvard study, premenopausal women who got 1,366 milligrams of calcium and 548 IU of vitamin D daily slashed their breast-cancer risk by a third, and their odds of getting invasive breast cancer by up to 69 percent. Eat calcium-rich foods like lowfat dairy products, canned salmon, almonds, fortified orange juice, and leafy greens, or take a 1,000- to 1,200-milligram calcium supplement. Although milk contains vitamin D, most yogurt and cheese do not. To get enough, you probably need a multivitamin, or if you're taking a calcium supplement, choose one that also contains 800 to 1,000 IU of vitamin D.

 5. Sprinkle flaxseed on your cereal
Flaxseed is a good source of lignans, compounds that may play a role in preventing estrogen dependent cancers by inhibiting the development of tumors or slowing their rate of growth. Other sources of lignans include sunflower seeds, peanuts, cashews, rye bread, and strawberries.

6. Keep cookouts to a minimum
A recent study from the University of North Carolina found that postmenopausal women who had consumed a lot of barbecued and smoked red meat or chicken over their lifetimes had a greater risk of developing breast cancer than those who ate less. When you grill meat, the amino acids form compounds called heterocyclic amines, which are carcinogenic. They're especially concentrated in charred meat. Plus, when the fat drips on the heat source, it forms polycyclic aromatic hydrocarbons, another cancer-causing compound that binds to the meat.

If the barbecue grill is beckoning, protect yourself by marinating the meat first or cutting it into smaller chunks. Since these cook faster than larger pieces, the likelihood that carcinogenic chemicals will form is reduced.

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