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How to Decrease Your Cancer Risk with diet: What to Eat and what not to eat


There are no foods that fight, prevent or eliminate cancer risk or bring the risk to zero. However, eating healthy food can only help lower your cancer risk.

According to Lindsey Wohlford, a wellness dietitian,  “Research tells us that making healthy food choices consistently over time can reduce your risk of getting cancer, but you can’t say with absolute certainty that food can prevent cancer. There are no guarantees.”

Wohlford advises that to reduce cancer risk via food, we need to:

  • Focus on eating plant foods such as fruit, plant-based protein, veggies, nuts and whole grains.
  • Make weight-managing choices.
  • Stay away from foods that increase cancer risk.

Look at these tips on foods to eat and those to turn your back against to lower your cancer risk:

What to eat


Broccoli is rich in sulforaphane, a compound that was scientifically shown to kill tumor cells and decrease tumor size in test-tube test and according to animal studies. Also, it’s beneficial to take high amounts of cruciferous vegetables as they may also help reduce lower colorectal cancer risk.


Results from some studies have associated carrot consumption with a decreased risk of lung, prostate and stomach cancer. So, make sure you incorporate carrots into your diet a few times a week to make sure your snack or side dish is not only delicious but also healthy. This can potentially lower your risk of cancer.

Another study found that consuming more carrots reduce the odds of prostate cancer risk by 18% and stomach cancer risk by 26%.


Beans are very rich in fiber. This may help protect you against colorectal cancer. According to human and animal studies, consuming enough beans could lower the risk of colorectal tumors and colon cancer.

In a study of 1,905 people with a history of colorectal tumors, those who ate more cooked, dried beans showed a reduced risk of tumor recurrence.


Test-tube and animal studies showed cinnamon extract may have potent anticancer properties and may help reduce the development and spread of tumors as well as cancer cells. This also includes cinnamon essential oil, which helps suppress the growth of neck and head cancer cells. There is a need for further research in humans.


Some studies have linked a high intake of nuts to a decrease in cancer risk. Research reveals that certain types of nuts, such as Brazil nuts and walnuts, have a link to a lower risk of cancer.

Olive oil

According to several studies, consuming olive oil may help reduce your risk of certain cancers, such as colorectal cancer. Incorporating olive oil in your diet nourishes you with many health benefits, including lower cancer risk.

You can drizzle the olive oil over salads cooked vegetables in marinades for meat, poultry or fish.


Garlic is packed with allicin, a compound known for killing cancer cells in test-tube studies. According to other studies, consuming more garlic could reduce the risks of prostate, stomach, and colorectal cancers.

Fatty fish

Consuming enough fish may decrease your risk of cancer. Vitamin D and omega-3 fatty acids are found in fatty fish. These are two potent nutrients that can reduce your risk of cancer.

Foods to avoid

Make sure these foods below are not part of your diet except in extremely rare circumstances and small quantities

Avoid processed meat: Stay away from processed meats such as bacon and hot dogs. Watch out against even processed meats that are considered “nitrate free” or “uncured”.

Limit Red meat: Limit red meat by only 18 ounces of cooked red meat in a week. Instead, consume lean fish, chicken or plant-based protein.


Avoid alcohol

Women shouldn’t consume more than one serving of alcohol daily. Instead, men should limit their weekly consumption to less than two servings of alcohol per day.

Finally, ensure that when you dish you meals during lunch, two-third of your plate should have fruits, vegetables and whole grains.

Note that you won’t eradicate your cancer risk by consuming certain foods. It’s all about eating what reduces your cancer risk.


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