- Pump Up Your Produce
Fruits and vegetables contain powerful antioxidants that help protect against all forms of cancer. Plus, they're low in calories, so loading up on them is an easy way to keep your weight in check. Studies have found that eating five servings of produce a day reduces the odds of a breast-cancer recurrence in women, especially when combined with daily exercise. Consuming more than that doesn't seem to have any additional preventive effect, according to a study published in the Journal of the American Medical Association. Your best bet, says the American Cancer Society's Marji McCullough, is to eat a wide variety of brightly colored produce. "That way you're more likely to get all the phytochemicals that are important to cancer prevention."
- Cut the Fat
Studies on dietary fat have been conflicting and inconclusive, but most experts say it's still wise to steer clear of saturated fat as much as possible.
- Get Plenty of Calcium and Vitamin D
This spring, a 10-year Harvard study found that 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. "This is a promising area of research," says McCullough, who recommends eating calcium-rich foods like lowfat dairy products, canned salmon, almonds, fortified orange juice, and leafy greens, or taking 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 multi vitamin, or if you're taking a calcium supplement, choose one that also contains 800 to 1,000 IU of vitamin D.
- Sprinkle Flaxseed on Your Cereal
Flaxseed is a good source of lignans, compounds that may play a role in preventing estrogendependent cancers by inhibiting the development of tumors or slowing their rate of growth, according to McCullough. "Other sources of lignans include sunflower seeds, peanuts, cashews, rye bread, and strawberries."
| Apr 23, 2009