1- Focus on plant-based foods: Plants have less fat, more fiber, and more cancer-fighting nutrients. These three elements work together to support your immune system and help your body fight off cancer. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.
Buy organic ; Pesticides are carcinogens. Organic foods are free of them.
2- Bulk up on fiber :Fiber, also called roughage or bulk, is the part of plants (grains, fruits, and vegetables) that your body can’t digest. Fiber plays a key role in keeping your digestive system clean and healthy. It helps keep food moving through your digestive tract, and it also moves cancer-causing compounds out before they can create harm. Fiber is found in fruits, vegetables, and whole grains. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, sugar, or “white” foods like white bread, white rice, and pastries.
High-fiber, cancer-fighting foods:
Cereals:Whole grains whole-wheat pasta, raisin bran, barley, oatmeal, oat bran muffins, popcorn, brown rice, whole-grain or whole-wheat bread.
Fruit: raspberries, apples, pears, strawberries, bananas, blackberries, blueberries, mango, apricots, citrus fruits, dried fruit, prunes, raisins.
Legumes: lentils, black beans, split peas, lima beans, baked beans, kidney beans, pinto, chick peas, navy beans, black-eyed peas.
Vegetables broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, Brussels sprouts, potatoes
3- Cut down on meat :Vegetarians are about fifty percent less likely to develop cancer than those who eat meat. Meat lacks fiber and other nutrients that have been shown to have cancer-protective properties and has often very high levels of saturated fat. High-fat diets have been linked to higher rates of cancer. And saturated fat is particularly dangerous. Finally, depending on how it is prepared, meat can develop carcinogenic compounds. You don’t need to cut out meat completely and become a vegetarian. But most people consume far more meat than is healthy. You can cut down your cancer risk substantially by reducing the amount of animal-based products you eat and by choosing healthier meats. BUT Avoid completely processed meats such as hotdogs, sausage, deli meats, and salami.
4- Choose your fats wisely :Some types of fat may actually protect against cancer. The trick is to choose your fats wisely and eat them in moderation.
• Fats that increase cancer risk – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
• Fats that decrease cancer risk – The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Tips for choosing cancer-fighting fats and avoiding the bad:
• Reduce your consumption of red meat, whole milk, butter, and eggs, as these are the primary source of saturated fats.
• Cook with olive oil instead of regular vegetable oil. Canola oil is another good choice, especially for baking.
• Check the ingredient list on food labels and avoid anything with hydrogenated or partially hydrogenated oils, which are usually found in stick margarines, shortenings, salad dressings, and other packaged foods.
• Trim the fat off of meat when you do eat it, and avoid eating the skin of the chicken. • Choose nonfat dairy products and eggs that have been fortified with omega-3 fatty acids. • Add nuts and seeds to cereal, salads, soups, or other dishes. Good choices include walnuts, almonds, pumpkin seeds, hazelnuts, pecans, and sesame seeds.
• Use flaxseed oil in smoothies, salad dressings, or mixed in snacks such as applesauce. But do not cook with flaxseed oil, as it loses its protective properties when heated.
• Limit fast food, fried foods, and packaged foods, which tend to be high in trans fats. This includes foods like potato chips, cookies, crackers, French fries, and doughnuts.
• Eat fish once or twice a week. Good choices include wild Alaskan salmon, sardines, herring, and black cod. But be conscious of mercury, a contaminant found in many types of fish.
5- Choose cancer-fighting foods: There are many things you can eat to maximize the strength of your immune system, as well as many cancer-fighting foods. Eating a colorful variety gives you the best protection.
• Boost your antioxidants: Fruits and vegetables are the best sources of antioxidants such as beta-carotene, vitamin C, vitamin E, and selenium.
• Eat a wide range of brightly colored fruits and vegetables: The greater the variety of colors that you include, the more you will benefit, since different colors are rich in different phytochemicals.
• Flavor with immune-boosting spices and foods. Garlic, ginger, and curry powder not only add flavor, but they add a cancer-fighting punch of valuable nutrients. Other good choices include turmeric, basil, rosemary, and coriander. Use them in soups, salads, casseroles, or any other dish.
• Drink plenty of water: It stimulates the immune system, removes waste and toxins AND transports nutrients to all of your organs.
6-Prepare your food in healthy ways :Carcinogens are cancer-causing substances found in food. Carcinogens can form during the cooking or preserving process. Here are some ways reduce your exposure to carcinogens:
The 5 Worst Foods to Grill
o Chicken breast, skinless, boneless, grilled, well done
o Steak, grilled, well done
o Pork, barbecued
o Salmon, grilled with skin
o Hamburger, grilled, well done
Do not cook oils on high heat. Low-heat cooking or baking (less than 240 degrees) prevents oils or fats from turning carcinogenic. Instead of deep-frying, pan-frying, and sautéing, opt for healthier methods such as baking, boiling, steaming, or broiling.
• Go easy on the barbecue. Burning or charring meats creates carcinogenic substances • Store oils in a cool dark place in airtight containers, as they quickly become rancid when exposed to heat, light, and air.
• Choose fresh meats instead of cured, dried, preserved, or smoked meats.
• Avoid foods that look or smell moldy, as they likely contain aflatoxin, a strong carcinogen. Aflatoxin is most commonly found on moldy peanuts. Nuts will stay fresh longer if kept in the refrigerator or freezer.
• Be careful what you put in the microwave. Use waxed paper rather than plastic wrap to cover your food in the microwave. And always use microwave-safe containers…But…try to avoid the microwave!!
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