What to eat to help prevent breast cancer

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Here's how to change your diet to improve your health and help protect you against developing breast cancer.

Woman eating salad
It's hardly a secret that having a high-fat diet isn't great for your health, but did you know it could cause breast cancer?

A study published in the Journal of the National Cancer Institute found that women who who ate the most saturated fat were 30% more likely to develop breast cancer that those who ate the least.

Add to that the fact that in 2009 the World Cancer Research Fund (WCRF) found 40% of all cancers could be prevented by changes in diet and lifestyle, and you've got yourself a pretty compelling argument to eat healthier.

With that in mind, here are some changes you can make to your diet NOW.

DITCH FATTY FOODS


Yep, you got it, avoid high-fat foods where you can. Study author Sabina Sieri says: "In general, it is recommended that the percent of total calories from saturated fat should not exceed 10 percent for women."

Avoiding red meats and processed meats is never a bad thing either.

CUT OUT SUGAR


The WCRF recommend to ditch sugary drinks and foods which are high in added sugars, high in salt or low in fibre, in favour of fruits, vegetables, wholegrain and pulses.

Sweets

© Flickr/clrcmck



EAT YOUR GREENS


According to Dr Marilyn Glenville, a UK nutritionist, two of the best foods for breast health are tofu and miso as well as cruciferous vegetables, like broccoli, Brussels sprouts, cabbage and cauliflower.

"They contain a substance called indole-3-carbinol, which helps the body to eliminate excess oestrogen. Just one and a half cups of these vegetables per day can reduce your risk by 25%" she said. Wow.

LINSEEDS


Linseeds help your digestive system to detox oestrogen, as they're packed with lignans. So try and have one tablespoon of ground linseeds per day, on your porridge or your usual breakfast cereal for example.

VITAMINS & SUPPLEMENTS


Taking a daily, good quality multi vitamin supplement along with vitamin C, and omega 3 (fish oil), should see you in good health by providing your body with a great combination of nutrients, antioxidants and omega 3.

This'll definitely make us think twice about our afternoon snacks. Are you guilty of these bad eating habits? Tell us @handbagcom

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