Unfortunately, we all likely know someone affected by cancer. Some cancers may be out of our
control, but recent studies have determined that 40% of cancer cases and almost half of all deaths
in the U.S. are linked to modifiable risk factors. In 2023, 2 million people were diagnosed with
cancer, and about 610,000 people died from cancer. To think that simple lifestyle changes and the
right healthy diet can drastically lower these numbers and help prevent cancer is inspiring. This
highlights the importance of taking proactive steps towards healthier living, as these small
changes can profoundly reduce the risk of a life-altering (and often life-jeopardizing) disease.
Read on to learn how to implement an anti-cancer diet and lifestyle and lower your risk of
cancer.
Nova Vita Solutions
Nova Vita Wellness Centers are dedicated to helping you take proactive steps to a healthier
version of yourself. This includes helping prevent cancer and other harmful diseases. Our
nutrient-rich IV infusions boost your immune system and combat oxidative stress. Our
comprehensive weight management programs guide you toward maintaining a healthy weight
and reducing cancer risks associated with obesity. We also routinely partner with Her Scan to
offer accessible breast ultrasound screenings, ensuring early detection of breast cancer. Take
control of your health and significantly lower your cancer risk by contacting Nova Vita today.
The Anti-Cancer Diet
Your diet has a profound effect on your health, including your risk of cancer. The anti-cancer diet
is built around antioxidant-rich fruits and vegetables, nuts, beans, whole grains, and healthy fats;
additionally, this diet limits processed and fried foods, unhealthy fats, added sugars, and refined
carbs. Specific diets, such as plant-based, keto, or a pescatarian diet can be considered an
anti-cancer diet. Consider your dietary habits and the areas you can improve to reduce your risk.
Eating a traditional Mediterranean diet full of fruits, vegetables, and healthy fats can help lower
your risk of common cancers, such as breast cancer. Alternatively, a diet containing a lot of
processed meats can increase your risk of colorectal cancer. While there isn’t a magical
combination of foods that will prevent cancer, eating a nutritious diet and making some
behavioral changes can lower your risk and improve your long-term health.
Building Your Anti-Cancer Diet
Consider the following when building your personalized anti-cancer diet:
Increase Your Antioxidants
Plant-based foods are full of antioxidants, a nutrient that fights off oxidative stress, boosts your
immune system, and helps protect against cancer cells. To add more antioxidants to your diet eat
the following:
● Eat a diet high in fruit to lower your risk of stomach and lung cancer.
● Eat non-starchy vegetables (broccoli, spinach, beans) to help protect against stomach and
esophageal cancer.
● Eat fruits and vegetables high in vitamin C, such as oranges, berries, peas, bell peppers,
and leafy greens, to protect against esophageal cancer.
● Eat vegetables containing carotenoids that contain strong cancer-fighting properties, such
as carrots, Brussels sprouts, and squash to reduce lung and mouth cancer.
● Foods high in lycopene (a powerful antioxidant that may help protect cells from damage)
such as tomatoes, guava, and watermelon to lower the risk of prostate cancer.
Add Fruits and Vegetables to Your Diet
Many of us fall short of the recommended daily minimum of five servings of fruits and
vegetables (2 servings of fruit and 3 servings of vegetables). To add more to your diet, focus on
adding “whole foods,” unprocessed and in their natural form. Focus on the following meal
additions or alternatives:
Breakfast: Add fresh fruit, seeds, and nuts to your whole grain oatmeal, overnight oats, or
cereal, or add these to your yogurt.
● Lunch: Eat a protein-rich salad full of beans, leafy greens, tomato, and avocado. Or, add
these to a whole-grain sandwich.
● Snacks: Eat an apple, whip up a smoothie, grab trail mix, or dip veggies in hummus.
● Dinner: Add fresh or frozen veggies to your plate or top off your pasta or pizza with
veggies.
● Dessert: Switch up your sugary desserts with fruits or dark chocolate-covered fruits.
Sneak In The Fruits and Veggies
Not a fan of fruits and vegetables? Find ways to sneak them into your diet:
Try spaghetti squash or zucchini noodles in place of regular gluten noodles.
● Create a homemade veggie pasta sauce by blending tomatoes, spinach, zucchini, bell
peppers, carrots, and onions, or sneak spinach into your smoothie.
● Add berries and other fruits to your overnight oats.
● Add fruits and veggies to your baked goods (banana chocolate loaf, blueberry avocado
muffins, zucchini chocolate chip muffins, blueberry banana bread, pumpkin loaf, and
more!)
● Make vegetarian quesadillas, burgers, and sandwiches, and add veggies to your grilled
cheese.
● Try a veggie alternative to your favorite snacks: swap french fries for carrot or zucchini
fries, cook up kale or sweet potato chips, or add avocados to your homemade chocolate
pudding.
Choose Healthy Fats
Foods high in saturated fats such as processed meats, butter, fried foods, whole-milk cheese and
yogurts, and ice cream are okay as an occasional treat, but you don’t want them as a regular
staple in your diet. A diet high in saturated fats increases your risk for many types of cancer and
a diet high in healthy fats protects you against cancer. When grocery shopping, look for and
avoid trans fat or hydrogenated oils found in processed/fried foods. Limit saturated fats such as
red meat and dairy. Add more unsaturated fats from fish, olive oil, nuts, and avocados.
Other foods full of healthy fats include:
● Fatty fish such as tuna, salmon, sardines, anchovies, and herring.
● Chia seeds and flaxseeds are full of antioxidants, fiber, protein, iron, and calcium.
● Dark chocolate.
● Avocadoes.
● Eggs.
● Low-fat cottage cheese and yogurt.
● Nuts and nut/seed butter.
The Omega-3 fatty acids in fish and flaxseeds can also fight inflammation and support brain and
heart health.
Fuel Up on Fiber
A high-fiber diet aids digestion, helps reduce your overall calorie intake, and helps you maintain
a healthy weight, which is important in reducing cancer risk. Fiber keeps cancer-causing
compounds moving through your digestive tract before they become harmful. Studies have found
that a high-fiber diet lowers the risk of colorectal cancer and common digestive system cancers,
including stomach, mouth, and pharynx.
Foods high in fiber include:
● Certain fruits such as pears, strawberries, apples, bananas, and blueberries
● Oats, quinoa, and popcorn
● Certain vegetables such as broccoli, carrots, beets, sweet potatoes, and Brussels sprouts
● Lentils, kidney beans, chickpeas, and split peas
● Almonds, walnuts, and pistachios
● Dark chocolate
Reduce Your Intake of Sugar and Refined Carbs
Reducing refined carbs in white bread, pasta, and other processed foods as well as reducing
sugary items like soft drinks, sweetened cereals, and other processed treats can lower your risk
for colorectal and prostate cancers. You’ll also maintain a healthy weight, an important factor in
preventing cancer. Opt for unrefined whole grain products, non-starchy vegetables, and
unsweetened oatmeals, cereals, and beverages. A treat now and then is perfectly okay, but try not
to have processed foods, sugary treats, and unrefined carbs regularly in your diet.
Other Lifestyle Tips to Help Prevent Cancer
● Maintain a healthy weight and active lifestyle to lower the risk of breast, prostate, lung,
colon, and kidney cancers.
● Wear sunscreen to prevent skin cancer.
● Limit or avoid alcoholic drinks.
● Avoid tobacco to help prevent the following cancers: lung, mouth, esophageal, vocal
cord, pancreatic, bladder, cervical, and kidney cancer.
● Know your family health history.
● Get screened routinely.
Bottom Line
Healthy lifestyle choices can make a big difference in your cancer risk. While there is no
guaranteed way to avoid cancer, we can make healthy decisions that can protect us and limit our
risk. Contact Nova Vita for more anti-cancer precautions to implement into your wellness
routine.
● Cedar Park: 512-387-5920
● Austin: 512-200-7311
