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Recent research suggests that adding these foods to your diet could
significantly lower your risk of breast cancer.
#1 Yellow orange vegetables -- Eating foods high in beta- carotene has
been linked in many studies to lower rates of breast cancer. Tip: Baby
carrots beta-carotene is more absorbable then regular carrots and
carrots beta-carotene is 500% more absorbable than in raw carrots.
#2 Cruciferous vegetables-- radish, broccoli, cauliflower, rutabaga,
cabbage, turnips, turnip greens, contain indole -3-carbinol, which
lowers women's levels of a type of estrogen that may promote breast
cancer.(16-hydroxy- estradiol and 16-hydroxy-estrone). Tip: Look for
BroccoSprouts, a brand of broccoli sprouts with megalevels of SGS, a
compound that fights mammary tumors in mice. #3 Warm a mug of 1%-2%
organic hormone free milk (Alta Dena) , add 1 tbs. ground almonds,
pumpkin seed or walnuts or 1/4 tbs. natural almond extract, and enjoy it
at bedtime. Why not fat-free milk? Because there's an intriguing
compound in milk fat (including butter)-- conjugated linoleic acid --
that fights breast cancer cells in test tubes and animals.
#4 Eat tomatoes, including cooked, dried, soups, juice and sauces, even
Ketch-up to fill up on a compound called lycopene. Diets high in
lycopene are linked to lower rates of breast and prostate cancer.
#5 Give up the red wine and eat grapes instead. More than one alcoholic
beverage a day increases your risk of breast cancer. But concord grapes
have cancer-fighting antioxidant power.
#6 Eat cold water fish (salmon ,tuna*, anchovies, swordfish, polluck,
crab, sardines) and omega-3 rich nuts and seeds (walnut, pumpkin,
flax).Research suggests that women with higher tissue levels of omega-3s
have lower rates of breast cancer. <*not light tuna.>
#7 Women whose diets are higher in vitamin D have less breast cancer. To
ensure that you get the recommended level, add Vitamin D to a healthy
diet, advise many experts, especially in climates or lifestyles with out
year round sun (20 minutes a day).
#8 Eat a small bowel of dark cherries. Cherries are a top source of a
compound that may inhibit mammary cancer in rats.
#9 Compounds called limonoids, found in the peel and white membrane of
oranges, inhibit breast cancer in test tubes. Eat whole fruit oranges
and tangerines. Look for herbal teas made w/ orange lemon peel. Use real
orange and lemon oils in cooking and health drinks.
#10 Avoid refined grains and choose whole grains instead. At least one
study has shown that women who ate the most refined grains had more
breast cancer. Another study showed women who ate one serving a day of a
cereal high in wheat bran lowered their level of breast cancer
-promoting estrogen.
#11 Use butter over margarine. Butter contains CLA's mentioned in #3.
One study suggests that a diet higher in trans fats may increase the
risk of breast cancer. Margarine, most french fries, both frozen and
fast-food, and many processed and fried foods made with hydrogenated
fats are a top trans fat source. If you prefer margarine, use a
trans-fat free brand.
#12 Drink green tea, hot or cold. Green tea is rich in EGCG, a compound
that inhibits breast cancer cells in mice. Caffienated brands have twice
as much potency as uncaffienated. And most bottled brands have little.
Mix with herbal teas and lemon peel for taste, or naturally sweeten with
a little Concord grape juice or super low glycemic Agave.
#13 Instead of commercial "olive oil" dressings – usually
made with a mixture of oils -- make your own easy dressing with half
olive oil, half balsamic vinegar. Mediterranean women who eat lots of
olive oil have low rates of breast cancer, studies show.
#14 Garlic kills breast cancer cells in the test tube and maybe in you.
But if you're going to cook garlic, always peel and chop, then let it
rest for 10 to 15 minutes before you heat. Heating right away doesn't
allow time for the cancer-fighting compounds to develop.
#15 Women in one study who ate a serving of spinach at least twice a
week had half the rate of breast cancer of women who avoided it .
#16 Flavorful veggie burgers and sausage won't form the same compounds
that meat does when it's being cooked and those compounds may explain
why women who eat lots of red meat and lots of very well done meat seem
to get more breast cancer.
#17 Why flaxseed? Because it has 75 times more lignin precursors,
compounds that inhibit mammary tumors in animals.
# 18 Add soy. Soy’s isoflavinoids work as weak estrogens, blocking the
more powerful estrogens from stimulating estrogen sensitive cancer
cells.
#19 Phyto herbs, like don quai, fennel, black cohosh are also weak
estrogens that compete with stronger estrogens for estrogen receptor
sites. These are found in many “Change of life formulas.
The 20th step is to just do it!
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