Eating healthy is essential for preventing numerous diseases, including colon cancer. The Mediterranean diet has been scientifically proven to not only reduce the risk of age-associated maladies like dementia, heart disease, and diabetes, but it is also well-known for its role in colon cancer prevention. In fact, it can reduce the risk of colon cancer by 30 to 50 percent.
So, what does the Mediterranean diet involve? This diet emphasizes eating a variety of fresh fruits, vegetables, whole grains, fish, nuts, and olive oil, and minimizes the consumption of red meat, processed foods, and sweets.
Maintaining a healthy diet can be challenging, but if you’re focusing on preventing colon cancer, there are three essential components of the Mediterranean diet to prioritize:
- Eat more fish. Fish is an excellent source of lean protein and omega-3 fatty acids, which research has shown to have numerous health benefits. The American Heart Association recommends eating at least two servings of fish per week, especially oily fish such as salmon, mackerel, and trout.
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Eat more fruits. Fruits are high in vitamins, minerals, and antioxidants, all of which play a role in fighting inflammation and protecting cells from damage. Some particularly great choices to incorporate into your diet include berries, citrus fruits, and melons. According to the Centers for Disease Control and Prevention, you should aim to eat at least 1.5 to 2 cups of fruit per day for optimal health.
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Cut back on soft drinks. Sugary beverages like soft drinks can contribute to inflammation and increase your risk of various diseases, including colon cancer. Instead, opt for healthier drink choices like water, fruit-infused water, unsweetened iced tea or coffee, or antioxidant-rich juices like pomegranate or blueberry juice.
Adopting these three dietary habits can significantly reduce your risk of developing advanced, pre-cancerous colon lesions by over 30 percent each. In combination, these simple changes can decrease your risk of developing these lesions by an impressive 86 percent.
If you’re a fan of seafood, incorporating more fish into your diet will not only be delicious but also highly beneficial for your health. Fruits are packed with flavor and cancer-fighting properties, and they can help protect against other health issues like strokes and heart attacks. Eliminating soft drinks and other sweet beverages from your diet will do wonders for your brain health, as these drinks have been linked to an increased risk of dementia and stroke.
So, make these three simple changes to your diet to give your colon a fighting chance against cancer. Not only will it improve your colon health, but it will also have a positive impact on your overall well-being.
