Top foods to fight breast cancer

When it comes to preventing breast cancer, some factors you just can’t control—family history, being a woman, getting older. But you can control your nutrition, as research shows eating certain foods may reduce your chance for developing the disease.

Lisa Montgomery, 45, says she wishes someone would have told her about the benefits of a healthy diet, as she spent years trying to prevent breast cancer.

While pregnant at age 33, Montgomery’s doctor found a mass of atypical cells. Combined with a family history of cancer, her surgeon determined she was at high risk for breast cancer.

She started actively fighting the development of the disease, which included checkups with a breast surgeon every six months for 12 years. During that time, she says no medical professional ever told her how effective a proper diet and exercise can be in prevention.

“If I had been educated on nutrition and choices, I think it would have slowed down the growth of the cancerous cells, and I would have had more time to find it before it progressed,” says the suburban Dallas resident.

Julie Lanford is wellness director for Cancer Services Inc., which focuses on cancer prevention and survivorship. She says to beef up your chances to prevent breast cancer, put down your burger and pick up a salad fork.

“Cut your meat intake in half, and double vegetables. Get protein from beans, nuts and seeds,” says Lanford, also a registered dietitian based in North Carolina.

The average American eats twice the amount of meat they need, she says, so cutting back is a simple and less greasy way to fight cancer.

Also, don’t consume too many whole milk products or alcohol. Avoid processed white sugar, grains and flour. Choose brown rice, 100% whole grain bread and cereal instead, Lanford says.

Though she knows the importance of annual mammograms and still maintained her own, Montgomery says she thinks they don’t compare to a well-balanced diet and exercise.

“Most women will say their best tool against breast cancer is a mammogram,” Montgomery says. “It’s just not the truth. Their best tool is nutrition and exercise—without a doubt.”

In 2011, she underwent a double mastectomy, radiation and chemotherapy to combat breast cancer. Today, she is “more empowered about health and wellness, and cancer-free.”

Visit  CancerDietician.com for more prevention and survivor tips from Lanford.