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Studies estimate that diet--either too much of some kinds of foods or not enough of others--is responsible for about 60 percent of the cancers in women and about 30 to 40 percent of the cancers in men Its hard to say exactly how much changing your diet reduces the risk of cancer but its fair to say that the following steps can help considerably Eat less dietary fat That goes for both saturated and unsaturated fats So cut down on beef pork butter cream sour cream cheese coconut oil and hydrogenated or partially hydrogenated oils like shortening Eat more fruits vegetables and whole-grain products like cereal and bread Eating foods high in beta-carotene a plant pigment in cantaloupe carrots sweet potatoes broccoli and other yellow or dark green vegetables seems to protect against cancer And eating foods rich in vitamin C like citrus fruits melons and tomatoes shows some evidence of inhibiting cancers of the stomach and esophagus High-fiber foods such as whole grains vegetables and fruits seem to minimize the risk of developing colon cancer Cruciferous vegetables like broccoli brussels sprouts and cabbage may also reduce your risk of some forms of cancer due to either their fiber and vitamin content or some other yet-unidentified factor Eat fewer cured grilled or smoked foods When eaten in excess these foods may increase the risk of stomach and esophageal cancer This increase may be due to nitrites and nitrates they contain high fat content or changes that occur when theyre cooked or processed or a combination Drink alcohol in moderation if at all Combined with cigarette smoking over-consumption of alcohol has been shown to increase the risk of cancer of the mouth esophagus and larynx Also alcohol may promote breast cancer regardless of whether you smoke or not Excessive drinking also contributes to liver cancer Moderate alcohol consumption consists of no more than one or two drinks a day A drink is defined as 12
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