Lower your cancer risk with these 6 helpful food hacks

Eat like your life depends on it.

While some factors that affect cancer risk – such as age, gender and family history – are beyond our control, others can be managed. Among them is proper nutrition, which experts agree is essential for prevention.

While no foolproof plan or single ingredient guarantees cancer prevention, every part—and in some cases every bite—helps.

Read on to learn more about six simple food swaps that can lower your cancer risk.

Choose healthy, fiber-rich carbohydrates

“Fiber is my favorite nutrient for cancer prevention,” Carrie Daniel-MacDougall, a cancer epidemiologist at the MD Anderson Cancer Center, recently told TIME.

Research has suggested that a high intake of dietary fiber may lower the risk of several types of cancer, including esophageal, stomach, colon, and rectal.

The American Heart Association recommends getting at least 25 to 30 grams of fiber a day — although most Americans only consume about 15 grams a day.

Fiber is said to “feed” healthy gut bacteria, and experts suggest that fruits such as oranges and apples, whole grains, nuts and seeds can reduce cancer risk.

Daniel-MacDougall urges people to ditch ultra-processed, low-fiber carbs like instant oatmeal and pita bread for high-fiber whole foods like beans, lentils, and other legumes.

Prioritize lean meats and plant-based proteins

Consuming more than 18 ounces of red meat per week has been associated with an increased likelihood of colorectal cancer.

Although rich in nutrients, red meat contains heme iron, which can facilitate the production of potentially carcinogenic chemicals.

Daniel-MacDougall says ultra-processed meats and some meat substitutes, made with a laundry list of chemicals and additives, can be even worse.

“They add all kinds of creepy stuff that can affect gut health and inflammation.”

The World Health Organization’s International Agency for Research on Cancer classified processed meat as “carcinogenic to humans” in 2015, noting that there is “sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer”.

The IARC also declared red meat as “probably carcinogenic to humans”.

Getting food? Cut out cold cuts and red meat and opt for chicken or fish instead, especially salmon and other oily options rich in vitamin D and omega-3.

If you’re following a vegan or vegetarian diet, experts recommend skipping the fake meat and getting high-fiber plant-based proteins like tofu, tempeh, and legumes.

How you cook your food also has an impact on cancer risk, as high-heat methods such as boiling and grilling can produce carcinogenic compounds.

Eat a mix of fruits and vegetables

“Eat more fruits and vegetables of all kinds,” says Daniel-MacDougall. Variety is the name of the game here, as different ingredients from different fruits and vegetables work collectively to gradually inhibit cancer growth.

While all fruits and vegetables are encouraged, some stand out for their anti-cancer properties.

“Some of the most powerful anti-cancer foods include dark leafy greens, cruciferous vegetables, mushrooms, berries and unpeeled apples,” said Dr. told Fox News Digital.

In a recent TikTok, Nichole Andrews, a Washington-based cancer nutritionist, declared pears her “favorite cancer-reducing food,” noting that the bell-shaped fruit is high in fiber, antioxidants and nutrients and has been shown to help preserve blood. sugar levels — all key components of cancer prevention.

Make nuts and dried fruits the basis of your diet

While a plant-based diet is associated with lower cancer risk, ultra-processed plant-based foods like chickpea chips, flavored yogurt, and vegan cookies offer little nutritional value and do nothing to reduce cancer risk.

To satisfy a snack attack and pay for it with your health, experts recommend eating nuts and dried fruits.

Walnuts, in particular, are anti-inflammatory and rich in omega-3 fatty acids.

In addition to their anti-cancer properties, researchers at the National Institute on Aging have found that eating walnuts can help boost memory in Alzheimer’s patients.

Under soda and alcohol for coffee and tea

When it comes to cancer, research suggests there is no safe amount of alcohol.

According to the 2024 Cancer Progress Report from the American Association for Cancer Research (AACR), more than 5% of all cancer cases are caused by drinking alcohol.

As for soda, and as The Post previously reported, older women who drink just one sugar-sweetened beverage a day have a “significantly higher” risk of developing liver cancer and dying from chronic liver disease .

And diet soda drinkers are no exception, as these drinks typically contain artificial sweeteners like aspartame and Ace-K.

Last year, the World Health Organization’s cancer research division classified aspartame as “probably carcinogenic to humans,” calling for further research into potential health risks.

As an alternative, coffee and tea can be drunk with a host of health benefits. Studies suggest that drinking three to four glasses of joe a day can reduce the risk of liver cancer and other alcohol-related liver diseases.

Meanwhile, tea is rich in antioxidants such as catechins, which are known to help protect cells from damage caused by free radicals, potentially reducing the risk of cancer.

Be smart about your sauces

Daniel-MacDougall shows that the spices we use and don’t use can go a long way towards preventing cancer.

Many sauces contain ultra-processed ingredients, but it is possible to make substitutions that improve overall health and final taste.

Some sauces, condiments, and toppings with cancer-fighting properties include olive oil, garlic, ketchup, onions, citrus fruits, vinegar, flaxseed, and salsa.