Looking to ward off cancer? Eat healthy fats, limit red meat, stay hydrated to reduce risk

Diet plays a pivotal role in both cancer prevention and overall health. (Image: Canva)

Diet plays a pivotal role in both cancer prevention and overall health. Consuming a balanced, nutrient-rich diet can significantly impact the body's ability to ward off cancerous cells and maintain optimal health. Foods rich in antioxidants, fibre, and healthy fats provide essential nutrients that help combat oxidative stress and inflammation, which are linked to cancer development. Overall, adopting a well-rounded diet supports the body’s defences and promotes long-term health, emphasising the importance of nutrition in cancer prevention and wellness. Here are key strategies to consider, according to Dr Ramesh Poddar, senior consultant and oncologist at Mayur International Healthcare, Bhopal.

Increase fruit and vegetable intake: Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fibre. Aim to fill half your plate with these foods, focussing on a variety of colours to maximise nutrient intake. Antioxidants help combat oxidative stress, which may reduce cancer risk.

Choose whole grains: Opt for whole grains like brown rice, quinoa, and whole wheat instead of refined grains. Whole grains are high in fibre, which can aid in digestion and potentially reduce the risk of colorectal cancer.

Include lean proteins: Include lean proteins such as poultry, fish, beans, and legumes. Fish rich in omega-3 fatty acids, like salmon and mackerel, can have anti-inflammatory properties, potentially lowering cancer risk.

Limit red and processed meats: Reduce consumption of red meats and avoid processed meats like sausages and bacon. Studies suggest that a high intake of these meats can be linked to an increased risk of certain cancers, such as colorectal cancer.

Healthy fats: Choose healthy fats from sources like avocados, nuts, seeds, and olive oil. Omega-3 fatty acids and monounsaturated fats can have anti-inflammatory effects and support overall health.

Reduce sugar and salt: Minimise the intake of sugary foods and beverages, as well as excessive salt. High sugar consumption can lead to weight gain, which is a risk factor for several types of cancer, while excessive salt may increase cancer risk in the stomach.

Also see | Health benefits of amla seeds: A natural treasure that must be part of any healthy diet plan

Stay hydrated: Drink plenty of water throughout the day to support overall health and digestion. Proper hydration helps maintain bodily functions and can aid in the prevention of various health issues.

Moderate alcohol consumption: Limit alcohol intake, as excessive consumption is linked to an increased risk of several cancers, including breast and liver cancer. Aim to follow the guidelines of no more than one drink per day for women and two for men.

Spices and herbs: Use spices and herbs like turmeric, garlic, and ginger, which have been shown to have potential anti-cancer properties. They can also enhance flavour without the need for excessive salt.

Maintain a healthy weight: Adopting a balanced diet and regular physical activity can help maintain a healthy weight. Obesity is a known risk factor for several types of cancer, including breast, prostate, and colorectal cancer.