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Get more nutrients into your diet with the crash course in nutrition provided by these videos.
You Will Need
- Cruciferous vegetables
- High-fiber foods
- Green tea
- A healthy weight
Eat your broccoli
Eat broccoli, cabbage, Brussels sprouts, cauliflower, and other cruciferous vegetables. They're high in indoles, which reduce levels of estrogen, a hormone that can feed breast tumors.
Increase your fiber
Getting at least 20 grams of fiber a day can cut your risk, especially if you're postmenopausal. Look for cereals and breads whose first ingredient is a whole grain.
Sip green tea
Sip green tea. It contains catechins, cancer-fighting antioxidants.
Limit alcoholic beverages. In one study, having two to five drinks a day increased the risk of breast cancer 1.5 times compared with teetotalers.
Eat less fat
Eat less trans fat, which is found in processed foods like cakes, crackers, and cookies. High blood levels of trans fat can double your risk.
Limit red meat
Don't have red meat more than twice a week. In one study, women who ate more than five servings a week for 12 years were 42 percent more likely to get breast cancer than those who ate fewer than three servings per week.
Go easy on soy
Go easy on the soy, especially if you are at a high risk for breast cancer. Some research indicates it may stimulate the growth of breast cancer cells. Limit consumption to two servings a day, at most.
Maintain a healthy weight
No matter what you eat, try to maintain a healthy weight. Overweight women are at a higher risk of developing breast cancer. The good news: Postmenopausal women who shed an average of 22 pounds reduced their risk by 57 percent!