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Diet Changes That Might Cut Breast Cancer Risk

You can't do anything about the genes you were born with, but committing to a sound diet can help protect against breast cancer. "Researchers estimate that in the U.S., we can prevent about 38 percent of breast cancers with some basic healthy steps," says registered dietitian Karen Collins, a nutrition advisor for the American Institute for Cancer Research. "We can make a difference without doing anything extreme."

While no food or dietary approach can flat-out prevent breast cancer, the risk of developing the disease could be reduced. Here's a roundup of findings.

A plant-based diet. A recent study suggests that women who eat lots of fruit, veggies, and legumes and little red meat, salt, and processed carbohydrates may lower their odds of developing estrogen-receptor negative breast cancer, which accounts for about a quarter of all breast cancers. A study published in September in the American Journal of Epidemiology found that the likelihood of the cancer was 20 percent less when women followed such a diet.

Walnuts. Consuming walnuts slowed the development and growth of breast cancer tumors in mice, according to a study published in September in Nutrition and Cancer. Study author Elaine Hardman, a professor at Marshall University's Joan C. Edwards School of Medicine, looked at the effect of a diet containing the human equivalent of 2 ounces of walnuts a day (25 to 30 walnut halves). After 34 days, mice that ate walnuts had less than half the rate of breast cancer as a control group on the same diet minus the walnuts. The number and size of tumors also were significantly smaller for the walnut group. The study authors speculate that walnuts' anti-inflammatory properties are the reason.

Cutting back on alcohol. Even a moderate amount of alcohol is "clearly linked" to an increased risk of breast cancer, according to the American Cancer Society. Compared with non-drinkers, women who have two to five drinks a day are at least 50 percent likelier to develop the disease. If you have to drink, stick to a glass of wine (5 ounces), a shot of liquor (1.5 ounces), or a bottle of beer (12 ounces) a day.

Cabbage and sauerkraut. Researchers at Michigan State University found that people who ate raw or lightly cooked cabbage and sauerkraut at least three times a week were 72 percent less likely to develop breast cancer than those who had it twice or less. Findings were presented during an American Association for Cancer Research meeting in 2005. High levels of glucosinolates—compounds found in cabbage—may be responsible.

Vitamin D. Multiple studies have linked higher vitamin D levels with a lower risk of breast cancer. In one study, women with high vitamin D intake were up to 50 percent less likely to develop the disease, according to findings presented at an American Association for Cancer Research meeting in 2006. In another study, Canadian researchers found that women who spent time outdoors or got lots of vitamin D from their diet or a supplement were 25 to 45 percent less likely to develop breast cancer. "Vitamin D is a subject under intense research," says Collins. "And it does appear to play a role." Some of the best vitamin D sources include milk, cod, shrimp, and salmon.

Peaches and plums. Researchers at Texas A&M University found that peaches and plums contain antioxidants that kill breast cancer cells while leaving normal cells unharmed. The positive effect is likely caused by chlorogenic and neocholorogenic acid, both found in particularly high levels in both fruits. Findings were published in the Journal of Agriculture and Food Chemistry in 2010.

Fiber. Getting more fiber could lower breast cancer risk, according to a study published in July in the American Journal of Clinical Nutrition. Researchers found that for every 10 grams of added fiber daily—about half a cup to one cup of beans, depending on type—breast cancer risk decreased by 7 percent. The findings are based on 10 studies involving more than 710,000 people over 7 to 18 years. Ten grams of fiber is equal to. Other high-fiber foods include vegetables, whole grains, and lentils.

Avoiding a Western-style diet. Post-menopausal Chinese women who eat Western style, heavy on meat and sweets, face a greater breast cancer risk than do those who stick to a standard, veggie-focused Chinese diet, according to a 2007 study in Cancer Epidemiology. Researchers who tracked 3,000 Shanghai women found that those who ate lots of beef, pork, shrimp, chicken, candy, desserts, and dairy products were 60 percent more likely to develop any kind of breast cancer. The increase in risk jumped to 90 percent for estrogen-receptor positive tumors.

-- Written By: Angela Haupt

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