Lower Your Risk for Breast Cancer
Breast cancer risk is slightly rising in the U.S. and it is the most common cancer in American women except for skin cancer. According to the American Cancer Association it is estimated that there will be 268,600 new cases of invasive breast cancer in 2019. Identifying any modifiable risk factors and then making appropriate changes is a really good idea, especially if there is a family history for breast cancer. Here is more about reducing breast cancer risk.
- The primary controllable risk factors for developing breast cancer include:
- Carrying excess weight, especially after menopause.
- Drinking too much alcohol. If you choose to drink no more than one drink per day.
- High sugar intake from sweet beverages or sweetened foods such as desserts and candy.
- A regular intake of processed meats which includes any that are smoked, salted, cured and/or with additives and preservatives. Bacon, sausage, hotdogs and deli meats are all processed meats.
Worldwide cancer researchers feel that processed meats are such a strong risk for a variety of cancers including breast and colorectal that several years ago the World Health Organization suggested reducing intake of ALL processed meats. Yes, that means deli turkey breast! SO you might need to make some changes in menu planning.
Here are some protein options that are not cancer cell promoters:
- Breakfast: nut butters, low-fat milk/cheeses/yogurt or fresh eggs.
- Lunchtime: tuna or egg salad, sliced turkey or chicken cooked from fresh poultry that you baked at home, nut butters, tofu.
- Dinner: legumes and tofu are good meatless options; fish and poultry.
Is it okay to occasionally eat processed meats? No big deal but not on a regular basis. Be sure to fill in meals with a variety of wholesome foods packed with good nutrition such as vegetables, fruits, whole-grains and healthy oils such as olive and grapeseed.