9 Ways to Reduce Your Breast Cancer Risk

There are many great anti-cancer foods and lifestyle changes that can reduce your risk of getting breast cancer, but here are some simple ones you can incorporate into your life right away:

1. Increase the fiber in your diet.

High fiber diets have been shown to decrease breast cancer risk by up to 54 percent. That could be because fiber binds to harmful substances in the intestines and escorts them out of the body.  Increasing fiber in your diet is easy: sprinkle flax seeds on your toast or cereal, choose whole grains over refined, add beans to soups and stews, and snack on almonds through the day.

2.  Add sea vegetables to your diet.

Research by Jane Teas, Ph.D., of the Harvard School of Public Health shows that rats fed kelp had less breast cancer than rats who were not fed kelp.  Kelp and other forms of seaweed are full of nutrients, reduce radioactive waste in our bodies, and strengthen the glands.

3.  Eat more cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, and cabbage.

They contain sulfur compounds called indoles, which help eliminate excess estrogen from the body and prevent it from triggering the growth of breast cancer.  Indole-3-carbinol (I3C) is particularly powerful at inhibiting cancer cell development in the breasts. Cruciferous vegetables convert cancer-promoting forms of estrogen to protective forms according to Dr. Gaynor, author of Dr. Gaynor’s Cancer Prevention Program One particular indole, indole-3-carbinol (13C), inhibits the development of potentially cancerous cells in the breast.

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4.  Reduce animal fat in your diet.

In a British study, researchers found a high consumption of animal fat was linked to more cases of breast or colorectal cancer, while fish oil was linked to fewer cases. Additionally, excess amounts of animal fat in the diet causes the production of chemicals in the intestine that bacteria can convert to carcinogenic estrogens.

5.  Eat more Omega 3 fatty acids.

Omega 3s been shown in many studies to inhibit the effects of inflammatory substances called prostaglandins. These substances not only depress the immune system, they weaken its ability to identify tumors.  Omega 3 fatty acids in flax seeds, flax oil, raw walnuts, and fish, reduce prostaglandins and inflammation, reducing the breast cancer risk. In a study in Finland, breast cancer victims were found to have lower levels of two types of omega 3 fatty acids in their breast tissue than women without the disease.

6.  Choose organic produce as much as possible.

Many pesticides have been linked with an increased risk of breast cancer. They also have an affinity for fatty deposits in the body, including the breasts.

7.  Be sure you’re getting adequate amounts of the mineral selenium in your multivitamin.

Research by Larry Clark, PhD., M.P.H, at the University of Arizona found that supplementing with selenium could cut cancer rates in half.  Earlier research supports his conclusion that the higher the selenium levels, the lower the breast cancer rate. Be sure to choose selenium in its organic form, selenomethionine.

8.  Supplement with alpha lipoic acid.

This miracle nutrient and antioxidant not only kills harmful free radicals that can lead to the formation of cancer cells, extensive research by Lester Packer, PhD shows that it recycles other antioxidants like vitamins C and E to maximize their free radical scavenging ability. Research by Richard Passwater, PhD, found that alpha lipoic acid may prevent the activation of the gene that triggers cellular cancer growth.

9.  Drink green tea.

Green tea contain cancer-fighting substances called epigallo catechin gallate (ECGC).  These substances protect against cancer by reducing free radicals. In one study drinking high amounts of green tea significantly lowered cancer risk.

Copyright Michelle Schoffro Cook. Adapted from The Phytozyme Cure by Michelle Schoffro Cook. Subscribe to my free e-newsletter World’s Healthiest News for more health tips, news, and recipes.

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Alina John
.4 years ago

I'm in no doubt coming back again to read these articles and blogs. this article

S Volenski
S Volenski6 years ago

Happy to know I already do many of these things, thanks

Leila Mota
Leila Mota6 years ago

Great tips. Now I only have to check the selenium. Tks.

heather g.
heather g6 years ago

I'm also wary of air pollution. Although most particulates are infinitesimal and can't be seen, it is still around us every day. We have moved all manufacturing to China, so they live with thick smog day in and day out. Only time will tell what that outcome will be....

Penny B.
.6 years ago

Very good information, will use it, thank you!

Loo Samantha
Loo sam6 years ago


James Campbell
James Campbell6 years ago

The problem with studies into breast cancer and consumption of certain ‘foods’ or food additives is that it is not just what we eat that can cause harm, but the way it is grown, processed and cooked. Unless all these studies were based on the same criteria, then the results will, of course be variable. Another major European study (involving 7,119 cases of breast cancer) shows that high intake of *processed* meat increased the risk of breast cancer in *post menopausal* women and high butter intake increased the risk of breast cancer in *pre menopausal* (i.e. Mid life and later) women. However, fats from meat, eggs and dairy products did not increase a woman’s risk of breast cancer.
To add to the complexity of such research findings, in earlier studies which support the claim that animal fats do cause breast cancer, the women in the group with the highest intake of animal fat were also more likely to be smokers, have more than three children and had a higher body mass index than women in the other groups.​ More studies are still required also on diet in children and early adult life. The way food is cooked can be critical as high temperature cooking changes the chemical content of food. Major concerns re. the risks of consuming meat and animal fats may be more applicable to conditions such as heart disease, macular degeneration, certain cancers including colorectal cancer.

paul m.
paul m6 years ago


Sharon Nevils
Sharon Nevils6 years ago

good tips thanks !

Laura P.
Past Member 6 years ago

thanks for this. just can't drink green tea. don't like the taste !