Heart Healthy Mediterranean Diet May Cut Breast Cancer Risk

canstockphoto13663884For years, we’ve heard a lot about the heart health benefits of the Mediterranean Diet. Now an analysis from a randomized trial suggests this diet, supplemented with extra-virgin olive oil and nuts, may help lower risk of breast cancer.

The analysis, published in the Journal of the American Medical Association, is from the PREDIMED trial – a 6 year study that includes data from over 4000 women, 60-80 years old and at high risk for cardiovascular disease. The women had been assigned to follow one of three diets, a Mediterranean diet where they received extra virgin olive oil, a Mediterranean diet with provided mixed nuts, or they were advised to follow a low fat diet. The women had quarterly sessions with a dietitian to assess how well they were following the diet.

At the end of the study, the women following the Mediterranean diet with olive oil showed a 62% lower risk of malignant breast cancer than the control, low fat diet group. When researchers put the olive oil and nuts groups together, there was a 51% relative risk reduction compared to the control group. Continue reading

Grilling Up a Patriotic and Cancer Preventive Plate

On this fourth of July, treat your family and friends to a healthy, delicious and cancer-protective backyard barbecue featuring a patriotic red, white and blue menu.

Brightly colored seasonal and familiar favorites like watermelon and blueberries are always welcome, but it’s also a great time to introduce new food ideas that fit on AICR’s New American Plate – a plant-focused way of eating for cancer prevention.20286510_m

1. Grilling in White: Fish is tasty done on the grill – whether you go with steaks, fillets (try a wire grill basket) or whole fish, marinating ahead of time keeps it moist, flavorful and may help reduce formation of certain carcinogenic compounds that form on animal protein with high heat and charring. Try our Tilapia with Warm Tomato Salsa or Moroccan Grilled Fish with Charmoula. Continue reading

Keep that Fitbit On: Exercise Helps Prevent Cancer

If you’ve seen the recent headlines warning that physical activity won’t help you lose weight, you may be wondering if your evening walk or daily workout is worth the time.

The answer is a resounding YES – do take that evening walk, keep your pedometer on and get your exercise in whether you want to lose weight or not.

In the last few weeks, there’s been one article after another with experts arguing about what’s most important for weight loss – diet or exercise. But getting lost in all this discussion is the overwhelming evidence that physical activity provides many health benefits independent of weight loss, including lowering risk for at least three cancers – endometrial, colorectal and postmenopausal breast.being-physically-active-decreases-risk-of-these-cancers

There’s no argument that getting to and staying a healthy weight is also important for cancer. But this debate misses the mark when it comes to shaping your health. It is true that you “can’t outrun a bad diet,” as the author of a Washington Post article “Take off that Fitbit” says. It’s also true that for better health you need to do more than just cut calories.

For example, in that Post article, the author cites a study showing that diet only led to more weight loss than a diet and exercise group. What he didn’t point out is that while the diet only group lost slightly more weight, they also lost more muscle and bone mass than the diet and exercise group. This is especially critical because the study’s participants were 65 and older. Exercise helps you keep your muscle and strong bones at any age.

Apps, tracking devices and pedometers have also been singled out as not being the answer to weight loss. But losing weight takes a lot of work – it is hard to eat less – and you need all the support you can get to succeed. So while these devices aren’t the answer, studies do show that tracking your food and exercise is one key component to successful weight loss. You can also use a notebook, calendar or checklist, what matters is keeping track of your progress.

For more tips on eating smarter, learn about AICR’s New American Plate way of eating to lower cancer risk and lose weight healthfully.