Muscle Mag Fitness - It is estimated that 35% of all cancers are directly associated with the typical American diet. Learn simple diet and nutrition tips from the nutrition and health experts at Muscle Mag Fitness that will drastically reduce your risk for developing many types of cancers.
It is estimated that 35% of all cancers are
directly associated with the typical American diet; another 30% is
directly related to smoking. By changing these two lifestyle habits
you can drastically reduce your risk for developing many types of
Cancer Prevention Diet Recommendations
- Increase your fiber intake. An
increased fiber intake has been found to protect against colon cancer -
presumably because it speeds up elimination of waste through the
- Choose a Mediterranean Diet. A Mediterranean diet is a diet that derives about 40 percent of its
calories from healthy fat and about half from complex carbohydrates
such as whole grains, fruit and vegetables, combined with daily
exercise, could promote health and reduce premature death. (So-called
healthy fats are found in such foods as olive oil, avocados, nuts, and
fish.). Several studies have found a clear association between the
western lifestyle and an increased risk of cancers. A high intake of
fat, meat and dairy products has been found to be particularly
detrimental. Whereas, An increased consumption of fruit and vegetables
has been found to have a protective effect against lung, colon, breast,
prostate, bladder, mouth, cervix, and stomach cancer. Just recently a
large HaRvard study concluded that people who eat a Mediterranean-style
diet rich in fruit, vegetables, whole grains, olive oil and fish have
at least a 25 percent reduced risk of dying from heart disease and
cancer. 'In the past, when scientists talked about the Mediterranean
diet, they usually talked about cardiovascular benefits. New
research demonstrates the better the Mediterranean diet, the lower the
cardiovascular disease and cancer mortality. The
recent HaRvard study involved 22,043 adults, ages 20 to 86, who live in
Greece; people with diabetes and known heart disease were excluded.
The findings echo the results of smaller studies, including the Lyon
Diet Heart Study in Franc e, that have hinted at health benefits of the
Mediterranean lifestyle. In the Lyon trial, researchers randomly
assigned 605 people diagnosed with heart disease to either follow a
Mediterranean-style diet or the American Heart Association diet, which
has about 30 percent of calories from fat, including 10 or less from
saturated fat. In this study, people assigned to the Mediterranean
group were encouraged to eat more fruit, vegetables and fish, to cut
back on red meat and to use olive oil instead of butter and cream. The
study found that the Mediterranean diet group suffered 73 percent fewer
heart attacks or other heart-related problems and had 70 percent fewer
deaths than those on the heart association diet.
- Make healthy choices. Choose whole-grain foods, such as brown rice and whole-wheat bread. Limit sweets and salt.
- Eat a variety of fruits and vegetables. A diet high in fruits and vegetables has been linked to a lower risk of various kinds of cancer.
- Eat foods rich in omega-3 fatty acids.
While a diet high in most kinds of fat is linked to a higher risk of
cancer and other health problems, there is an exception. Omega-3 fatty
acids — a type of fat found in cold-water fish such as salmon, herring
and mackerel — appear to reduce the risk of certain cancers. Several
studies have shown an inverse relationship between blood levels of fish
oils (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]) and
the risk of certain cancers.
- Drink green tea. Green tea contains antioxidants such as polyphenols that may help prevent certain cancers and other health problems.
- Drink alcohol in moderation.
Alcohol consumption is implicated in cancers of the breast, rectum,
mouth, and esophagus. Moderate consumptIon generally, this means no more
than two drinks a day for men.
- Choose red wine over white wine.
Red wines are rich in phytochemicals, which act as antioxidants, thus
possibly preventing cancer. Red wine has more anti-cancer properties
because the skin is maintained during the wine making process. When
white wine is being made, their skin are removed before they are
crushed. They are not when making red wine.
- Limit the smokey, salty, fried and pickled foods. The consumption of charred, smoked, salted, fried and pickled foods is associated with cancer of the stomach and esophagus.
- Avoid high-fat foods. Cancer
rates vary greatly from one country to another, with the highest rates
appearing in countries where people tend to eat a lot of fat. A high
fat intake is associated with cancer of the colon, breast, prostate,
rectum, and endometrium. These cancers are
also associated with obesity as are cancers of the kidney, cervix, and
thyroid. A diet high in saturated fats (such as animal fats found in
red meat) may pose the greatest risk.