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breast cancer

  • Seven foods that can help protect you against breast cancer

    Seven breast cancer-busting foodsIt´s estimated that breast cancer kills 12,000 UK women each year. And with more than 50,000 British women being diagnosed with breast cancer every year, it is important that you take every action to help prevent this disease.

    It’s well-established that your diet can significantly help reduce the risk of developing cancer. And growing evidence is showing that eating the right kind of foods plays an important part in helping to prevent breast cancer.
    Here are 7 foods that can help protect you against breast cancer:

    CRUCIFEROUS VEGETABLES: Cruciferous vegetables contain a group of substances, known as glucosinolates — sulphur-containing chemicals — which give these vegetables, like cauliflower, garlic, onions and cabbage, their bitter pungent flavour and strong fragrance. Studies have shown that glucosinolates help prevent DNA damage in cells and may also help induce the death of abnormal cells, which could reduce the risk of cancer.

    DARK GREEN LEAFY VEGETABLES: Studies have suggested that the antioxidants lutein and zeaxanthin, found in dark green leafy vegetables like spinach and kale, can help reduce the risk of breast cancer. A meta-analysis that reviewed the relationship between breast cancer and vegetable consumption, concluded that the consumption of fruits and vegetables high in specific antioxidants (known as carotenoids) and vitamins (specifically vitamins A, C, and E) may help reduce the risk of premenopausal breast cancer.

    BEANS AND PULSES: The long-running Nurses Health Study found that the intake of beans and pulses, like lentils and chickpeas, was associated with a reduced risk of breast cancer. Apart from being loaded with nutrients like calcium, iron and B vitamins, beans and pulses also offer an excellent source of vegetable protein, which is especially beneficial when you are trying to avoid or cut down on eating meat.

    TOMATOES: The cancer-busting properties of tomatoes comes from their high antioxidant levels. Breast cancer expert, Dr. Tara Whyand, an oncology dietitian cancer nutrition adviser, says that consuming antioxidant rich foods like tomatoes, watermelon and papaya, which are all rich in the antioxidant lycopene, can help reduce your risk of developing breast cancer.

    EXTRA VIRGIN OLIVE OIL: Extra virgin olive oil is filled with antioxidants and cancer-fighting phytonutrients. Antioxidants reduce oxidisation — which increases levels of free radicals that are known to cause cancer — in the body. A study, carried out by the University of Navarra in Pamplona, showed that women who added extra virgin olive oil to their meals had a 62 per cent lower risk of breast cancer, compared to those with small or no extra virgin olive oil in their diet.

    OMEGA-3 FISH OILS: In two studies, from the Zhejiang University and the APCNS Center of Nutrition, researchers looked at the anti-cancer effects of omega-3 fatty acids (found in oily fish). In total 800,000 women participated in these studies and the researchers found that those women who had the highest intake of omega-3, also had the lowest risk of developing breast cancer. The results showed that the women who had the highest intake of omega-3 fatty acids had a 14 per cent reduced risk of breast cancer compared to those who consumed less omega-3s.

    FLAXSEEDS: Flaxseeds contains lignans which are a primary source of phytoestrogens — oestregen-like chemicals found in plant foods. In a study, published in Environmental Health Perspectives, researchers reported that the antioxidant activity of phytoestrogens make them “strong candidates for a role as natural cancer-protective compounds.” The researchers added that countries with the highest consumption of phytoestrogens also tend to have the lowest cancer rates.


  • High extra virgin olive oil intake linked with lower risk of heart disease and longer life

    The healthy benefits of extra virgin olive oil | iloveaceite High olive oil intake linked with lower risk of heart disease and longer life

    High olive oil intake linked with lower risk of heart disease and longer life.

    It is believed to protect against heart disease, Alzheimer's and depression and is hailed as the secret to a long, healthy life.

    Now, researchers have found a Mediterranean diet can also help breast cancer at bay.
    A study found eating the diet supplemented with extra virgin olive oil was associated with a 'relatively lower' risk of breast cancer.

    Spanish women who followed the diet reduced their risk of the disease by 68 per cent, compared to women told to follow a low-fat diet.

    The Mediterranean consists of plant-based foods such as vegetables, legumes, fruit, nuts, seeds and olives, lots of extra virgin olive oil, fish, and moderate red wine intake.
    It also involves a low consumption of processed food, processed carbohydrates, sweets, chocolate and red meat.

    High grade extra virgin oil, especially if cold extracted, has around 30 polyphenols that act as antioxidants, which reduce inflammation and also help reduce the effects of ageing particularly on the heart and brain

    Read more:

  • The healthy benefits of extra virgin olive oil

    The healthy benefits of extra virgin olive oil | iloveaceite The healthy benefits of extra virgin olive oil | iloveaceite

    This month, there has also been a study published in the JAMA: Internal Medicine that suggests olive oil may be important in preventing breast cancer. In this study, women were randomised to either a standard low-fat diet, or a diet based on the Mediterranean style.

    Those eating the Mediterranean diet had an extra 4 tablespoons of extra virgin olive oil per day compared with the other group. Over a five-year period, the group eating the extra olive oil had a lower incidence of breast cancer when compared with the other group.

    Although this does seem exciting, the study found very small numbers of cancer overall, so statistically this link is hard to prove. However, it certainly adds some more weight to the argument that a diet rich in olive oil is good for you.

    So when it comes to olive oil, how do you choose from the vast array that sits on the supermarket shelves? My advice would be that it is worth doing a bit of research when it comes to your oil.

    The purest forms are "cold-pressed", which means that they have the lowest percentage of nasty free fatty acids in them. If cold-pressed oil is not available, or is out of your price-range, try to find an extra virgin oil (EVOO) – this is the next purest.

    EVOO contains the highest amount of nutritional goodies, especially antioxidants, vitamins K and E. It also has the highest burn temperature, meaning that it can be safely used for cooking at high temperatures without its properties being damaged.


  • MeDiet and Invasive Breast Cancer Risk Among Women at High Cardiovascular Risk in the PREDIMED Trial

    La 'dieta mediterránea', rica en virgen extra, reduce el riesgo de cáncer de mama hasta en un 30%

    Breast cancer, the most frequently diagnosed malignant tumor and the leading cause of cancer death among women, has increasing incidence rates. In 2012, 1.7 million women received a diagnosis of breast cancer. Since the 2008 estimates, breast cancer incidence has increased by more than 20% worldwide, while mortality has increased by 14%.1 In European countries, breast cancer is the most common incident cancer and the first or second (after lung cancer) malignant neoplasm implicated in mortality among women.2

    Diet has been extensively studied as a modifiable component of lifestyle that could influence breast cancer development. Epidemiological evidence on the effect of specific dietary factors is still inconsistent, and the only convincing evidence relates to an increased risk in women with high alcohol consumption.3

    The inconsistent association between foods or nutrient consumption and breast cancer risk may be partly due to the fact that individuals do not consume foods or nutrients in isolation but mixtures of foods with different nutrient constituents that may interact synergistically to influence biological pathways leading to or protecting from cancer. Thus, assessing diet as a whole, based on overall dietary patterns, provides more useful information on the role of diet in breast cancer risk. The Mediterranean dietary pattern has attracted considerable attention because, historically, breast cancer rates have been lower in Mediterranean countries than in Northern or Central European countries or the United States.4,5 The Mediterranean diet (MeDiet) is characterized by an abundance of plant foods, fish, and especially olive oil.5 In the Lyon Diet Heart Study, participants allocated to a cardioprotective Mediterranean-type diet showed a 61% lower risk of cancer (all subtypes) than those participants allocated to a control diet close to the step 1 American Heart Association prudent diet.6 Recent prospective cohort studies have evaluated the association between adherence to a MeDiet pattern and specifically breast cancer risk.7,8 However, the epidemiological evidence is still limited and conflicting.9,10 Moreover, no randomized trial has ever assessed the effect of the MeDiet on the primary prevention of breast cancer.

    To further examine the effects of the MeDiet on breast cancer risk, we have analyzed the effect of the MeDiet supplemented with extra-virgin olive oil (EVOO) or nuts in the randomized intervention of the PREDIMED trial on the incidence of breast cancer.


    After a median follow-up of 4.8 years, we identified 35 confirmed incident cases of breast cancer. Observed rates (per 1000 person-years) were 1.1 for the Mediterranean diet with extra-virgin olive oil group, 1.8 for the Mediterranean diet with nuts group, and 2.9 for the control group. The multivariable-adjusted hazard ratios vs the control group were 0.32 (95% CI, 0.13-0.79) for the Mediterranean diet with extra-virgin olive oil group and 0.59 (95% CI, 0.26-1.35) for the Mediterranean diet with nuts group. In analyses with yearly cumulative updated dietary exposures, the hazard ratio for each additional 5% of calories from extra-virgin olive oil was 0.72 (95% CI, 0.57-0.90).

    Conclusions and Relevance

    This is the first randomized trial finding an effect of a long-term dietary intervention on breast cancer incidence. Our results suggest a beneficial effect of a Mediterranean diet supplemented with extra-virgin olive oil in the primary prevention of breast cancer. These results come from a secondary analysis of a previous trial and are based on few incident cases and, therefore, need to be confirmed in longer-term and larger studies.

    See all investigation at 

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