Eat fruits and veggies. Five to nine servings daily. Cruciferous is powerful (bok choy,broccoli, Brussels sprouts, cabbage), as well as allium vegetables (chives, arlic,leeks, onions, shallots), and berries.
Eat fatty fish or flax. Two or more servings per week of salmon, sardines, and mackerel - or ground flaxseeds. Omega-3 fatty acids have been shown to reduce lung, breast, colon, and prostate cancer cells in lab studies.
Embrace whole grains. Aim for three servings daily of foods like wild rice, quinoa, whole wheat, and oats.
Drink green tea daily. Drink two to four cups every day to reduce your risk of breast and other cancers. There’s an antioxidant in green tea called EGCG that significantly slowed breast cancer growth in mice.
Add turmeric to meals. Take one teaspoon of turmeric with each meal (wow!). The anti-inflammatory compound found in turmeric, curcumin, may prevent and slow breast, stomach, and other cancers.
Avoid these things: red meat (beef, pork, and lamb) - limit to 18 ounces a week. Avoid nitrate and nitrite (usually found in hot dogs, bacon and ham - you can find them WITHOUT nitrates and nitrites, but you have to look closely at the label). Refined carbs - no white flour or white sugar, which raises blood glucose, inflammation and insulin-like growth factor, a risk factor for breast cancer. Bad fats - sunflower, safflower, corn and soybean oils, hydrogenated oils, margaring, and saturated fats (from animals or whole milk dairy products). Alcohol - too much increases your cancer risk - limit yourself to one drink a day.