Breast cancer is one of the most common types of cancer in women, with around 2 million new cases diagnosed every year worldwide.

A healthy diet is important for overall health and may even be linked to a lower risk of developing certain types of cancer, including breast cancer.

A Mediterranean diet is one of the healthiest, most balanced diets out there, and studies have found that it may provide some additional protection against breast cancer.

Keep reading to learn more about the Mediterranean diet and how it may help lower your risk of breast cancer.

What is the Mediterranean Diet?

The Mediterranean diet is inspired by the traditional eating habits of people living in countries bordering the Mediterranean Sea.

This diet is rich in whole grains, legumes, fruits and vegetables, fish, lean meats, and healthy fats such as olive oil and nuts. It is also low in red meat, processed foods, and added sugars. This eating pattern is linked with numerous health benefits, including a lower risk of heart disease, diabetes, and even some types of cancer, including breast cancer.

Mediterranean Diet and Breast Cancer

Breast cancer is a complex disease that is influenced by a number of factors including genetics, age, and environmental factors. However, some studies have suggested that diet may also play a role in breast cancer risk.

A study published in the International Journal of Cancer looked at the dietary patterns of hundreds of women with and without breast cancer.

The researchers found that those who followed a Mediterranean diet had a significantly lower risk of developing breast cancer than those who followed a Western-style diet. This suggests that the inclusion of healthy, nutrient-dense foods in your diet may help protect against breast cancer.

Another study published in the American Journal of Epidemiology also found that women who followed a Mediterranean diet had a lower risk of breast cancer than those who did not follow this eating pattern.

The researchers found that the more closely women followed a Mediterranean diet, the lower their risk of breast cancer was.

Why Might the Mediterranean Diet Help Prevent Breast Cancer?

There are a number of reasons why the Mediterranean diet may help lower your risk of breast cancer. One possible reason is that the diet is rich in antioxidants, which are compounds that help protect your cells from damage that can lead to cancer.

Antioxidants are found in a variety of foods including fruits and vegetables, nuts, and olive oil, all of which are staples in the Mediterranean diet.

Another possible reason is that the Mediterranean diet is low in processed foods and added sugars. Consuming these types of foods has been linked to an increased risk of obesity, which in turn is a risk factor for breast cancer.

Consuming a diet that is rich in whole, nutrient-dense foods and low in refined, processed foods may help support a healthy weight, which in turn may help lower your risk of breast cancer.

Mediterranean Diet Foods to Incorporate Into Your Diet

If you’re interested in incorporating more Mediterranean diet foods into your diet, here are some ideas to get you started:.

Start your day with a bowl of Greek yogurt topped with fresh fruit and a drizzle of honey
Snack on a handful of nuts, such as almonds or pistachios
Make a salad with dark leafy greens, tomatoes, cucumbers, and a drizzle of olive oil and balsamic vinegar
Enjoy a piece of grilled fish with roasted vegetables for dinner
Swap out refined grains, such as white bread and pasta, for whole grains, such as quinoa and brown rice

The Bottom Line

While there is no one single thing that can guarantee you won’t develop breast cancer, following a healthy diet such as the Mediterranean diet may help lower your risk of this disease.

Incorporating more whole grains, legumes, fruits and vegetables, fish, lean meats, and healthy fats such as olive oil and nuts into your diet can help provide you with the nutrients you need to support a healthy body and reduce your risk of breast cancer.