Cancer is a disease that affects millions of people worldwide every year.

Although some cancer risk factors like genetic, age, and family history cannot be controlled, there are several lifestyle-related risk factors that we can minimize, such as unhealthy diet choices. Research has found that the right diet can reduce the chances of developing cancer by up to 50 percent. Many foods are rich in antioxidants, phytochemicals, vitamins, and minerals.

Antioxidants help protect cells against damage from free radicals that can cause cancer, while phytochemicals and minerals have anti-cancer properties.

Here are the top diet choices that can reduce your cancer risk:

1. Eat a diet rich in fruits and vegetables

Fruits and vegetables are essential sources of vitamins, minerals, and fiber. Several studies have shown that a diet consisting of fruits and vegetables can reduce the risk of certain cancers, such as lung, stomach, and colorectal cancers.

Eating a rainbow of different colored fruits and vegetables provide different essential vitamins, minerals, antioxidants, and phytochemicals that work together to protect against cancer.

2. Consume whole grains and legumes

Whole grains, such as brown rice, whole-grain bread, and oats, and legumes, such as beans and lentils, are excellent sources of fiber, plant protein, and other nutrients, such as vitamins and minerals.

A diet rich in whole grains and legumes has been shown to reduce the chances of colorectal cancer.

3. Choose lean sources of protein

Protein is essential for growth and repair of the body. However, consuming too much red and processed meat has been found to increase the risk of certain cancers, such as colorectal, pancreatic, and prostate cancer.

To minimize the risk, it is important to choose lean sources of protein, such as poultry, fish, and plant-based protein like beans, peas, and lentils.

4. Limit your intake of processed and red meat

Processed and red meat have been linked to a higher risk of colon and rectal cancer. It is best to limit the consumption of these foods. Try to avoid processed meats like hot dogs, bacon, and sausages.

If you eat red meat, choose leaner cuts, and avoid charring or overcooking, which produces carcinogens.

5. Avoid sugary drinks and high-calorie foods

Limiting intake of sugary drinks and high-calorie foods like cakes, cookies, and chips can not only help you in reducing weight but also reduce the risk of certain cancers like breast and endometrial cancer.

When it comes to beverages, try to drink unsweetened beverages like water, tea or coffee, and limit intake of sweetened beverages such as soda, energy drinks, and sports drinks.

6. Include Calcium and Vitamin D

Calcium and vitamin D are important for bone health, but did you know that they can also reduce the risk of colon cancer? Include food sources that are rich in these nutrients, such as dairy products like milk, cheese, and yogurt, and fatty fish like salmon or tuna.

7. Avoid Alcohol

Regular and excessive alcohol consumption can increase your risk of developing some cancers like liver, mouth, throat, breast, and colorectal cancer. It causes cell damage that can lead to uncontrolled growth.

If you choose to drink, limit your intake to one drink per day for women or two drinks per day for men.

8. Limit Processed and Refined Foods

Processed and refined foods like white bread, pasta, and rice may give energy, but they provide little nutritional value. Switch to whole grain options, which can help in providing essential nutrients and dietary fiber.

Research has found that a diet too high in processed foods can increase the risk of colorectal cancer.

9. Use Healthy Fats

Healthy fats like omega-3 fatty acids are essential for cardiovascular health and also help in reducing the risk of cancer. Include sources of healthy fats in your diet like flaxseed, chia seeds, nuts, and fatty fish like salmon, sardines, and tuna.

10. Avoid Trans Fat

Trans fats are found mainly in the form of processed food like baked food, chips, and crackers. Research has found that these types of fats can increase cancer risk.

The FDA has made it mandatory, for manufacturers to mention the level of trans fats in their products on the labeling to help consumers in making informed decisions as per their health requirements.

Conclusion

Eating a healthy, balanced diet containing a variety of fruits, vegetables, whole grains, and lean proteins can help reduce the risk of cancer.

In addition, limiting red and processed meat, sugary drinks, and high-calorie foods, and avoiding alcohol and trans fat can also help in minimizing cancer risk. Make sure to talk to your doctor, nutritionist, or dietitian for personalized recommendations on which foods to eat and which ones to avoid.