To avoid cancer, people need to have a comprehensive approach to health. In addition to changing their diet and exercising regularly, they also need to control their weight, avoid smoking and alcohol, and have regular health check-ups.
Eating healthy is only part of the effort to prevent cancer, but it is a very important part, according to the health website Healthline (USA).
To reduce the risk of cancer, people need to follow these dietary precautions:
Focus on fruits and vegetables
Regularly eating vegetables, fruits, whole grains and fatty fish may help reduce the risk of cancer
Fruits and vegetables are rich in vitamins, minerals and antioxidants that can help protect against cancer. At each meal, about 50% of the serving should be fruits and vegetables.
The fruits and vegetables that people should prioritize eating are berries, green leafy vegetables, broccoli, cauliflower and citrus fruits such as oranges, tangerines and grapefruit.
Choose whole grains over refined grains
The most common refined grain is white rice. Instead of eating a lot of white rice, people should eat whole grains such as brown rice, quinoa or oats. When eating bread, choose bread made from whole grains instead of white flour.
Whole grains are rich in fiber, vitamins and minerals, which may help reduce the risk of certain cancers, especially colorectal cancer.
Limit red meat and processed meat.
Eating a lot of processed meats such as bacon, sausages as well as red meats such as beef, pork can increase the risk of cancer, especially colorectal cancer. Instead, try to limit the intake of these meats. If you need to load up on protein and meat, choose chicken, duck, fish and plant-based proteins such as beans, mushrooms.
Eat healthy fats
Healthy fats found in avocados, olive oil, beans, and nuts like walnuts, almonds, and cashews may actually help fight cancer.
Not all fats are bad for you. Healthy fats found in avocados, olive oil, beans, and nuts like walnuts, almonds, and cashews may actually help fight cancer. They’re also rich in antioxidants and anti-inflammatory compounds that may help reduce your risk of cancer and other chronic diseases, according to Healthline.
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