Fighting Cancer at the Grocery Store

While there is no miracle food(s) there are many foods that are known to promote health. Many of these foods provide fiber and antioxidants that can help you regulate decrease your cancer risk and maintain your weight. Weight management is crucial for cancer prevention because there are several cancers that are promoted by being overweight.

Perimeter

Start with the Best- Fruits and Veggies:
A rainbow of color is best, so stock up on fruits and vegetables of all colors. There is no one super fruit or vegetable, really what matters is that you like it. Broccoli can’t help you fight cancer if it sits in your fridge gathering mold. Different colored fruits and vegetables provide different plant chemicals and antioxidants to help prevent cancer.

Meats:
Choosing the leanest meats is always a good bet for optimal health. There are several meats to avoid including cured meats such as bacon, sausage and beef jerkey. These foods are known to contain carcinogens (cancer-causing substances) formed during the cooking or preserving process. In addition to choosing fewer cured meats, limiting the amount of grilling can decrease your cancer risk; burning or charring meats creates carcinogenic substances.

Aisles

Herbs and Spices:
Herbs and spices have been used for centuries to add flavor to foods and in some cases to heal or prevent disease. Now there is research to suggest that herbs and spices may have anticancer characteristics due to their antioxidant properties.

Fill your cart and cabinets with healthful herbs and spices. Not only will flavoring your food this way prevent you from using more butter and salt for added taste, but herbs and spices offer a bouquet of nature; chemicals that can help prevent cancer.

Oils:
Fats that increase cancer risk – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.

Fats that decrease cancer risk – The best fats are unsaturated fats, which come from plant sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.
Maintaining a healthful weight and consuming fresh, whole foods is one of the best ways to prevent cancer.