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10 Best Culinary Choices to Stave Off the Risk of Breast Cancer

Did you know that one of the biggest reasons for breast cancer is associated with a lack of proper nutrition and diet? And having a low-fat diet is a sure way to reduce its chances. Approximately 20% of calories from fat can help you do just that. Not just that, healthy eating, exercising, and following simple healthy lifestyle habits can reduce your chances of developing cancer in any part of your body. In today’s post, we will discover what nutritional habits you can incorporate to lower breast cancer risk factors and much more. So keep reading to find out.

What Foods Are a Must to Reduce The Risk Of Breast Cancer?

If your body meets certain breast cancer risk factors, here are some nutrition and vitamin-rich foods that can help you avoid them.

Dark Leafy Greens

Leafy greens are rich in antioxidants that reduce free radicals causing breast cancer. Studies in 2012 have also revealed that women consuming leafy greens like arugula, swiss chard, kale, dandelion greens, pok choy, etc regularly are healthier than women who don't. 

However, if you find it difficult to adjust to the state, sautee the greens with olive and garlic oil and add them to sandwiches and salads for the best taste.


Berries contain vitamins and antioxidants that reduce your chances of developing cancer by 50%. Not just that, studies published in 2016 have also stated that blackberries and blueberries are the most trustworthy when it comes to crushing cancer and breast tumors. 

But if you find it hard to consume them, consider combining them with cereal, fruit salads, or oatmeal. You can also try other berries like elderberries, blueberries, and blackberries.

Fermented foods 

Fermented foods consist of nutrients and antioxidants that can keep breast cancer at bay. They are also rich in probiotics, which help you digest your food and prevent harmful toxins from damaging you. However, make sure you experiment with different kinds of fermented foods to get the best results. Some of the best sources of fermented foods include kvass, pickles, raw cheese, yogurt, saukeraut, etc.

Citrus Fruits

Citrus fruits are rich in calcium, vitamin C, and folate, reducing breast cancer risk. In a recent study published in 2013, women who consume citrus fruits daily have a lesser chance of developing breast cancer. And it’s not that hard to include them in your diet. 

Citrus fruits are best consumed as snacks between meals and can be used as ingredients for marinades, healthy desserts, salads, etc.

Spices & Herbs

Herbs and spices contain fatty acids, antioxidants, and other vitamins that can help you prevent breast cancer. Not only that, they are added to almost every meal that can help you boost the flavor and improve its nutritional value. 

One of the best spices and herbs you can try is turmeric. It can be included in your curries, tea, and soups. Other herbs and spices that can be included in your diet are cinnamon, rosemary, thyme, ginger, etc.


Studies also show that pomegranates contain compounds like ellagitannins that can prevent the spreading of cancer cells. Studies have also revealed that breast cancer lesions are reduced by 90% if one consumes them daily. If you purchase whole pomegranates, simply add the seeds to your smoothies, oatmeal, or salads.

Foods To Avoid to Prevent Breast Cancer

Sure, certain foods can reduce the chances of breast cancer. But some can also increase your breast cancer risk factors. Here are some options to consider.


Too much alcohol drinking can massively affect your body and increase your chances of developing cancer. So limit its usage as much as possible.

Fast Food

Fast food surely tastes good, but the downsides of it are plenty. In fact, daily consumption is associated with your risk of developing obesity, diabetes, heart disease, etc.

Fried Foods

Consuming too many fried foods like french fries or deep-fried meat can increase the chances of developing breast cancer. Studies also reveal that women under 50 are the most susceptible to breast cancer, especially if their diet is not in place. So the best thing to do is avoid them.

Extra Sugar

If your diet is too high in sugar, then the chances of developing breast cancer are plenty. It can increase inflammation and lead to the spread and long-term growth of tumors and cancer in your body.

Refined Carbs

Diets that are too high in refined carbs, like the usual Western diet, can cause breast cancer. If you have too much of these in your diet, replace them with whole grains and veggies that are rich in nutrients.

Other Things to Keep In Mind

Apart from including and avoiding these foods in your diet, lifestyle changes can also affect your diet. You can consider avoiding products that have parabens, a specific chemical that is found in hair products, cosmetics, and moisturizers. 

Consider going for products that are natural so that the risk of breast cancer can be reduced. 


While natural remedies are a great way to reduce breast cancer risk factors, you could include plant compounds to reduce the chances of developing them even further. This includes chaste berry, red clover, licorice, and evening primrose. 

Dr. Rajeev Agarwal
Cancer Care
Meet The Doctor
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