BE HEALTHY AND PRETTY WITH UNCLE

Healthy Diet For Cancer Prevention (2)

August 23, 2009

Cancer research has produced dietary guidelines over the last twenty-five years. This guidelines have become conventional wisdom when it comes to cancer prevention. Among the most common of these guidelines are :

Reduce unhealthy dietary fat. Since fat cells split apart easily, they contribute to a high population of free radicals, the molecular fragments which tear at the cell’s membrane, and in some cases, damage the cell’s DNA structure. When the DNA structure is interfered with, mutation can occur, which leads to the formation and growth of cancerous cells. It is recommended that you limit fat to 30 percent or less of your caloric intake. However, according to the Harvard School of Public Health, studies have shown that what is most important is not the amount of fat in the diet, per se, but the type of fat. Thus, the latest advice is to cut out the unhealthy fats – saturated fats and trans fats. See How does reducing unhealthy fat in my diet lower my risk of cancer? for ideas on how to reduce unhealthy fat in your diet.

Remove known carcinogens from your diet. Many studies have confirmed the presence of cancer-causing substances, or carcinogens, in particular foods and in methods of cooking food. See What are some tips for avoiding carcinogens and reducing my risk of cancer? for learning to avoid carcinogens.

Cut down on meat. Limit consumption of meats, especially high-fat meats, to 3–5 ounces a day or less. As mentioned above, prepare meat by baking, broiling, or poaching, rather than by frying or charbroiling. Choose white meat such as chicken or turkey instead of red meat, which in some studies has been correlated with colorectal cancer. The non-profit Cancer Project states that vegetarians are the most well off in terms of cancer immunity. According to their website, vegetarians have about half the cancer risk of meat-eaters. But what if you eat meat, and don’t want to bother with measuring ounces? The American Institute of Cancer Research promotes the ‘New American Plate,’ a simple way to determine a healthy amount of meat at meals based on proportions. They suggest aiming for 2/3 (or more) fruits, vegetables, whole grains, and beans, and 1/3 (or less) animal protein on your plate.

Eat food with ample nutrients shown to prevent cancer. The damaging effects of free-radicals are minimized by nutrients known as anti-oxidants. These include Vitamins A, C, and E, calcium and vitamin D, the B vitamins and folic acid, the minerals selenium and zinc, the essential fatty acids, and beta carotene. Anti-oxidant rich foods, primarily fruits and vegetables, should be eaten in abundance (see What foods should I eat?).

Limit or eliminate consumption of alcoholic beverages. Many studies suggest a higher risk of cancer of the liver, breast, rectum, mouth, esophagus, pharynx, larynx, digestive tract, bladder, and lungs among those who drink. It also appears that the combination of alcohol consumption and cigarette smoking has a synergistic effect: together they are more likely to cause cancer than either of them separately.

Exercise care in food preparation and storage. Refrigerate or freeze leftover or unused foods, or consume them promptly. The Food Inspection and Safety Service of the USDA says that perishable food should not be left out unrefrigerated for longer than two hours in temperatures between 40 and 90 degrees F, or for 1 hour in temperatures 90 degrees or above.

Restrict sodium intake. Keep your sodium consumption to 6 grams or less per day—food and table salt combined.

Take vitamin and mineral supplements when necessary. Considering the often challenging balancing act of getting proper nutrition through diet and maintaining an active, demanding lifestyle, supplementation for key nutrients is often advised. In people with already compromised immune systems, the extra nutritional support from supplements may be crucial. Consult your doctor to assess your need for a supplement program.

Reducing unhealthy fat in my diet can lower my risk of cancer.
The two most damaging fats are saturated fats and trans fats. The primary source of saturated fat is animal products, such as meat, seafood, whole-fat milk and milk products, and eggs. A twenty-year study called the Nurses Study, conducted by Harvard University, showed saturated fats were correlated with a higher incidence of endometrial cancer. Trans fats, otherwise known as hydrogenated oils, come from heating vegetable oils, and are found mainly in commercially prepared baked goods, fried foods, margarines, snack foods, and processed foods. They have been implicated in increased risk for non-Hodgkin’s lymphoma.

The Harvard School of Public Health offers the following tips for lowering trans fat intake:

1. Check the ingredient list on food labels before buying. When foods containing hydrogenated or partially hydrogenated oils can’t be avoided, choose products that list the hydrogenated oils near the end of theingredient list.
2. Choose liquid vegetable oils or a soft tub margarine that contains little or no trans fats.
3. Reduce intake of commercially prepared baked goods, snack foods, and processed foods, including fast foods. To be on the safe side, assume that all such products contain trans fats unless they are labeled otherwise.

Filed under: CANCER, Healthy Living

Tags: against cancer, food against cancer