Eating too much animal fat and animal protein for a long time and eating too much high-calorie food is one of the reasons to trigger breast cancer.
1. Avoid high-fat diet.
Eating less fried food, cream, cheese and all kinds of sweets, controlling fat intake, avoiding obesity and improving the immune mechanism and disease resistance of the body can effectively reduce the occurrence of breast cancer.
2. Less animal estrogen-containing foods.
Our daily food includes meat, eggs, milk and fish. We also often visit various foreign fast food restaurants to eat fried chicken and burgers. Many foods today have been found to contain estrogen or estrogen-like ingredients. In other words, we are unknowingly consuming estrogen-containing foods every day. The large amount of estrogen that enters the breast tissue will cause various reactions in the breast tissue, which may lead to the occurrence of breast cancer.
3. Eat more fruits and vegetables.
Fresh vegetables and fruits are the most important source of vitamin C, which is a strong antioxidant and has a protective effect on breast cells. Cruciferous vegetables such as cabbage, cauliflower, and ball-pierced kale have the best cancer prevention effect, as they contain indole chemicals that can promote estrogen to be metabolized and cleared in the body. Green and orange vegetables and fruits are also rich in carotenoids, which have the effect of inhibiting and killing cancer cells. Other fruits such as edible mushrooms, seaweeds, garlic, tomatoes, oranges and berries also help in the prevention of breast cancer.
4. Increase the intake of soy products.
Soy foods are rich in phytoestrogens, a compound similar to human estrogen, which can inhibit the carcinogenic effect of “hormone-dependent carcinogens” in the body on the breast.
5. Eat more “white meat” and less “red meat”.
A survey of women’s breast cancer in 27 countries found that women in countries with low incidence of breast cancer eat more fish and seafood (white meat) every day, and fish is not only rich in omega-3 fatty acids that inhibit the growth of cancer cells, but also rich in vitamin A and vitamin D, which are conducive to reducing the occurrence of breast cancer. Pork, cattle, sheep and other meat is called “red meat”, which contains high levels of saturated fatty acids, which can produce a lot of estrogen-like and prostaglandin-like substances, increasing the risk of breast cancer.
6, the optimal choice of cooking oil.
Regular intake of monounsaturated fatty acids can reduce the risk of breast cancer. For example, squalene contained in olive oil can inhibit the abnormal proliferation of breast epithelial cells, which is a good anti-cancer ingredient. Recent studies have found that women who consume olive oil more than once a day have a 1/4 lower incidence of breast cancer than other women, and the incidence of female breast cancer is very low in Mediterranean regions where olive oil is the main cooking oil. Peanut oil, corn oil, canola oil and soybean oil all contain high levels of unsaturated fatty acids. In addition, flax oil, which many people are less familiar with, is also a very good cooking oil because the lignans and omega-3 fatty acids in flaxseed can help prevent breast cancer.
7. Stay away from health supplements.
The estrogen in health supplements is a double-edged sword that can prolong a woman’s “puberty” and also lead to the proliferation of breast duct epithelial cells and even cancer. According to foreign reports, 28% of people who use chemical estrogens are at risk of developing breast cancer. The transdermal absorption of estrogen in oral estrogen-containing drugs, plumping lotions and certain cosmetics can all have an impact on the onset and development of breast cancer.
8. Control of alcohol consumption.
Those who drink one or more glasses of alcohol per day will have more than 10% higher risk of breast cancer than those who rarely drink alcohol. The more you drink, the higher the probability of developing breast cancer. It is now believed that alcohol stimulates the secretion of prolactin in the anterior pituitary gland, which in turn is associated with the development of breast cancer. Therefore, women, especially those before and after menopause, should quit drinking or drink less alcohol.
9. Other.
There are also many foods that have certain anti-cancer effects. For example, sweet potatoes contain anti-cancer substance dehydroepiandrosterone; dates can inhibit the formation of breast cancer cells; garlic has a significant inhibitory and killing effect on the formation of breast cancer cells and so on. In addition, the intake of coffee, cocoa and chocolate should be reduced. These foods contain a large amount of xanthine, which can promote benign breast hyperplasia, and there is no definite conclusion whether benign breast hyperplasia is related to the occurrence of breast cancer.
In conclusion, the best dietary habits to prevent breast cancer: eat less high-fat foods, eat less estrogen-containing foods, stay away from health products, control alcohol consumption, eat a reasonable and balanced diet, consume soy products, eat more fruits, and get out more fresh vegetables.