Ovarian cancer is a serious medical condition that affects thousands of women every year. It is characterized by the development of cancerous cells in the ovaries, which can spread to other parts of the body if left untreated.

While there are many factors that can increase the risk of ovarian cancer, some recent studies have shown that what you eat can play a significant role in lowering your risk of developing this disease. In this article, we will discuss how you can use food as a preventative measure against ovarian cancer.

1. Increase Your Intake of Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants that can help reduce the risk of ovarian cancer.

Specifically, foods high in carotenoids and flavonoids have been shown to be particularly effective at preventing the development of ovarian cancer. Some examples of these foods include:.

Carrots
Sweet potatoes
Spinach
Kale
Broccoli
Grapefruit
Blueberries
Strawberries

2. Limit Your Consumption of Red Meat

Some studies have linked a high intake of red meat to an increased risk of ovarian cancer. While the exact reason for this remains unclear, it is thought to be related to the high levels of saturated fat in red meat.

If you do consume red meat, try to limit your intake to no more than a few times per month.

3. Choose Whole Grains over Refined Grains

Whole grains are an excellent source of fiber, vitamins, and minerals. They have been shown to be effective in reducing the risk of a number of diseases, including ovarian cancer.

On the other hand, refined grains, such as white bread, pasta, and rice, have been linked to an increased risk of ovarian cancer. If possible, choose whole grains over refined grains for your carbohydrate needs.

4. Incorporate Healthy Fats into Your Diet

While it is important to limit your intake of saturated fats, it is also important to incorporate healthy fats into your diet. Omega-3 fatty acids, found in fish like salmon and sardines, have been shown to help reduce the risk of ovarian cancer.

Foods like nuts, seeds, avocado, and olive oil are also excellent sources of healthy fats.

5. Avoid Processed Foods

Processed foods, like fast food meals and pre-packaged snacks, are often high in saturated fats, salt, and sugar. These foods have been linked to a number of serious health problems, including an increased risk of ovarian cancer.

Whenever possible, choose fresh, whole foods over processed foods.

6. Increase Your Fiber Intake

Fiber has a number of health benefits, including helping to reduce the risk of ovarian cancer. Aim to consume at least 25 grams of fiber per day through whole grains, fruits, vegetables, and legumes.

7. Drink Green Tea

Green tea is rich in antioxidants and has been shown to be particularly effective in reducing the risk of ovarian cancer. Try to drink at least one cup of green tea per day.

8. Avoid Alcohol

Drinking alcohol has been linked to an increased risk of a number of health problems, including ovarian cancer. If you do choose to drink alcohol, limit your consumption to no more than one drink per day for women and two drinks per day for men.

9. Eat a Variety of Foods

No single food or nutrient can prevent ovarian cancer on its own. Eating a variety of foods can help ensure that you are getting the nutrients that your body needs to stay healthy and lower your risk of this disease.

10. Consider a Supplement

In addition to making dietary changes, some women may benefit from taking a dietary supplement to lower their risk of ovarian cancer. Vitamin D and calcium supplements have been shown to be particularly effective in reducing the risk of this disease.

The Bottom Line

While there is no guarantee that making dietary changes will fully protect you from ovarian cancer, incorporating these healthy habits into your lifestyle can help reduce your risk of developing this disease.

Speak to your doctor or a registered dietitian for more information on how to make smart food choices to keep your body healthy.