Currently, cancer is the leading cause of death worldwide, responsible for 7.6 million deaths per year (approximately 13% of the total).
Cancer refers to a series of diseases in which abnormal cells divide uncontrollably and invade other tissues. Here are 10 recommendations for your diet to reduce the risk of cancer.
Recommendation 1. Base your diet on foods of plant origin. The best diet to prevent cancer is one that is rich in fruits, vegetables, legumes and cereals. Some research indicates that eating at least 5 fruits and vegetables a day can decrease the risk of developing cancer by up to 20%. Also, it is important the consumption of legumes (beans, beans, lentils), as well as whole grains or whole grain, as they provide the diet with essential nutrients to prevent cancer such as antioxidants, vitamins, minerals and fiber.
Recommendation 2. Limit the consumption of alcohol. While alcohol consumption is not recommended for the prevention of cancer, there is evidence that a modest consumption of red wine can protect us from cardiovascular disease in both men and women. This recommendation is limited to the consumption of less than 2 drinks a day for men and 1 for women.
Recommendation 3. Moderates the consumption of red meats. Moderation is the key in the case of red meat. Studies have shown that consuming a lot of red meat is associated with different types of cancer. Beef, lamb, pork, and dairy products are likely to increase the risk of developing colon and rectal cancer; similarly, it is likely that there is a relationship with breast, pancreas, prostate and kidney cancer. It is recommended to reduce the portion to less than 100g a day and integrate it into a diet based on foods of vegetable origin.
Recommendation 4. Choose the type of fats well. It has been reported that high-fat diets may increase the risk of lung, rectal, breast, endometrial, and prostate cancers. Saturated fat is the one that particularly causes the biggest problem. The consumption of fats should represent between 15 and 30% of the total calories of the day. It is recommended to use oils such as olive, canola or soy; Check on the labels of the products, preferably they should not contain hydrogenated vegetable oils, as they are a source of trans fat, a type of fat that can also cause adverse health effects.
Recommendation 5. Choose your food properly. It is not only about a balanced and healthy diet, but also about the way we choose, store and cook food. When it comes to choosing what we are going to consume, it is important to make sure that they are free of toxic substances. In the case of foods such as fruits and vegetables, it is worth washing and disinfecting them perfectly to eliminate any pesticide or fertilizer residue that may cause a risk to our health.
All these recommendations are practices that decrease the risk of cancer, but it does not mean that this risk will disappear. Remember to go to the doctor periodically or when you have any questions.