Salmon Serves Up Omega-3s

seafood plateSweet, spicy and savory flavors team up in this week’s Health-e-Recipe for Sesame Salmon.

Salmon ranks high among fish with the most omega-3 fatty acids, healthy fats found to be heart healthy. Omega-3s are also being studied for their potential to prevent breast cancer, making this recipe timely for National Breast Cancer Awareness Month. Albacore tuna, sardines and trout also have plenty of omega-3s, as do walnuts and leafy greens.

Wild-caught Pacific salmon is a good choice and rated on seafood watch lists to be among the least likely to contain toxins from pollutants. In this recipe, we add fresh ginger and garlic – both rich in anti-inflammatory and cancer-fighting phytochemicals. Sesame seeds, too, contain healthy monounsaturated fats.

Good pairings for this delicious entrée are carrots sliced into match-stick pieces and steamed snow peas or spinach.

Find more delicious cancer-preventive recipes by visiting the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.


Study: Eating Lots of Plant Foods Lowers Breast Cancer Risk

The research is pretty clear that staying a healthy weight lowers postmenopausal women’s risk of breast cancer. Now a new study suggests that regularly eating a diet high in the foods that help you stay at that healthy weight – fruits, vegetables and other plant foods – may by itself lower risk of breast cancer.canstockphoto4649115

The link to lower risk was most pronounced for tumors that are not fueled by hormones. These breast cancers are less common, but more challenging to treat.

The study was published yesterday in The American Journal of Clinical Nutrition.

Going into the study, researchers looked to get away from individual foods and nutrients and focus on dietary pattern, which looks at the overall types of foods we regularly eat. Almost 100,000 women answered questionnaires about what they ate, along with genetic and other risk factors. Five dietary patterns emerged:

1)    plant based: lots of fruits and vegetables
2)    high-protein, high-fat: lots of meat, eggs, butter and fried foods
3)    high carbohydrate: lots of pasta, bread and convenience foods
4)    ethnic: lots of legumes, soy-based foods, rice and dark green leafy vegetables
5)    salad and wine: high in lettuce with low-fat dressing, fish, wine, coffee and tea Continue reading


No Matter Your Weight, Daily Walk Reduces Breast Cancer Risk

Research already shows that physical activity reduces the risk of postmenopausal breast cancer. Now a new study attempting to better understand this link has found that walking for an hour a day reduces a woman’s risk, regardless ofcanstockphoto10804685_walking your weight, estrogen use or other factors linked with increased risk.

The study was published in Cancer Epidemiology, Biomarkers & Prevention.

As previous research has shown, this study found that more activity offers more protection for postmenopausal breast cancer.

For the study, researchers gathered data from almost 74,000 women who were ages 50 to 74 when they enrolled 19 to 20 years ago. At the start, the women answered questions about their activity habits, weight, hormone use and other risk factors. They updated the information periodically until the study ended in 2009. By that time, 4,760 women were diagnosed with breast cancer.

Almost one of every ten women reported they were not active at all. Almost half said walking was their only recreational activity. Continue reading